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166 Lance Goyke: How To Train Smart And Fast Track Your Fitness Results


In this episode of the Super Strength Show, Lance Goyke takes us on his journey to becoming a USA Weightlifting Instructor and Strength Coach at Indianapolis Fitness and Sports Training. During this interview, Lance teaches you what it takes to train smart and fast track your results in the gym.

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[0:00:19.3] RT: What’s up Strength Maniacs? And thanks for tuning in. I’m pleased to welcome today’s guest, Lance Goyke. Lance started lifting weights for high school hockey and he’s been hooked ever since. Today he is a strength coach and personal trainer at Indianapolis Fitness and Sports Training in Indiana.


Lance was able to fast-track his training in knowledge and experience through working with guys like Mike Robertson and Bill Hartman. They first used him as a model for a DVD they created with Eric Cressy called Assess and Correct. All kinds of top notch guys. Since then, Lance has fostered relationships with some of the greatest up and coming trainers around.


He holds a bachelors of science in kinesiology and is a certified strength and conditioning specialist. He served as an instructor for USA weight lifting and was an assistant professor at the Indiana University Perdue University Indianapolis. You could connect with him by visiting his website which is


Professor, shall I call you professor? Or is that past…


[0:01:22.5] LG: I don’t think that’s good.




[0:01:23.8] RT: Okay. All right, Lance, welcome to the show, absolute pleasure to have you here. We had some good laughs before starting and let’s continue with the good times here. Let’s kind of keep it going.


[0:01:34.9] LG: Happy to be here Ray.

[0:01:36.0] RT: Thank you so much for coming on, it’s great to have you and I’m wondering if you don’t mind, how about you tell us a little bit more about yourself, it’s always fun to learn more about our guests and go ahead man, take the lead.


[0:01:46.4] LG: Well, I was really into Hockey and I thought that personal training or training on my own in the gym would make me better so I started doing it and I did it a lot more consistently than any of my team mates really and I just got hooked, like it became way more important to me than sports. I started experimenting on myself a little bit, I actually broke down a little bit, I struggled with some hip and shoulder pain. I started reading a little bit more and deep into this training game and now there’s no way out, I can’t back out.


[0:02:25.5] RT: Sounds like when I go into Wikipedia, and it’s like you hit the links like the related info and before you know it you’re just like, how in the world did I end up on the history of Peter Pan, how did this happen man? I started off with like, rockets and space ships and all of a sudden, I don’t even know. Should I have hit that on air, I don’t know if I should.


[0:02:46.5] LG: Well I think that makes you a better person than I am because I get stuck in the YouTube black hole and there’s nothing good there.


[0:02:54.1] RT: No, that dark side of YouTube, definitely not good. In terms of breaking down, what happened, it sounds like maybe, correct me if I’m wrong, maybe you overdid it a bit?


[0:03:05.7] LG: Yeah, I was doing this, I broke this workout for myself, so I was like, “I want to get stronger.” I’m like, “Well, you need to lift heavy weights to get stronger, right?” I’ve come to learn that it’s not always the case but I did three big compound lifts, I was like — I was snatching and I was squatting and I would bench press and I would do a set of three, a set of three, a set of three, a set of two, a set of two, a set of one, a set of one and I would do that for each list and I was just fried like immediately.


I kept pushing through because I’m a hard worker or I’m raised to be a hard worker, probably not that hard worker but it really caught up to me and I was at this point where it was time to make a change and I fast opened up right by me, actually it was weird because I sent a mailer to my dad and I was like, “Oh my god, I know who Mike and Bill are.” So I went over there and just started working out there and I became the cleaning girl and then the front desk lady and then the mascot and then the intern and now I actually work there.


[0:03:05.7] RT: I bet you excelled at being the mascot didn’t you?


[0:04:21.2] LG: Oh man, I’m all personality.


[0:04:24.8] RT: Okay, tell me something, were you doing those three lifts with those sets and reps all in the same workout, multiple times a week? Or are you splitting them up over different days?


[0:04:34.4] LG: I would have, that would be one day okay?


[0:04:38.9] RT: Yeah, I’ve done similar


[0:04:41.1] LG: Oh have you? I honestly feel less dumb I guess but I would have probably four days just like that with different things.


[0:04:51.0] RT: Yeah, I did something like that where eventually I was mixing in endurance and low rep heavy weight, I was mixing in bodyweight training, Strong Man training, grip training. And eventually I got to the point where some weeks I’d do fantastic, other weeks I couldn’t repeat specifically with more of the strength endurance type events, I wouldn’t be able to repeat half of my performance from the prior week.


[0:05:14.0] LG: I could imagine.


[0:05:15.2] RT: I was like, “What’s going on? I don’t get it?” And I try to push through and I didn’t understand the loading. Yeah, that didn’t last too months.


[0:05:23.8] LG: That was a huge breakthrough and my training was understanding the loading.


[0:05:28.7] RT: Yeah, it’s funny because I even read, I mean the old timers knew about it from way back, they understood like every four, six, eight weeks, should take a week off and I would read that but it just never sunk in. And I just thought, I don’t know? I don’t know what the heck I thought. I think it was like, “I don’t know what to do after taking that  de-load, how do I jump back in the training again? So I just figured, “Oh I’ll just keep training, just keep pushing through.”


[0:05:49.9] LG: Yeah.


[0:05:50.4] RT: Cause you know, that makes a lot of sense.


[0:05:52.4] LG: That’s funny. I know what I thought and I thought I knew everything and I quickly learned that that was not the case.


[0:05:59.5] RT: Yeah, that’s one of the great things of thinking you know everything and actually applying it. It’s one thing if you just sit at home and you just think you know everything. But when you actually are trying to do whatever it is that you think you know everything about, it’s real quick you realize, “I don’t know anything, I don’t know my head from my ass, this is not working out too well.” That’s one of the beautiful things of actually applying whatever it is than supposed to just living in theory land right?


[0:06:23.3] LG: Oh man, the theory landers get on my last nerve sometimes.


[0:06:27.5] RT: Yeah. It’s like, “Maybe you should try this way or maybe your grip should be like this because scientific research has shown that,” — “Would you just…”


[0:06:40.3] LG: “Have you done it? No you haven’t.”


[0:06:42.3] RT: “No I haven’t. But, research has shown with on rats,” — “Yeah, okay. You guys are cheese, I’ll talk to you later.”


[0:06:49.9] LG: Man, I love text books, I love science but geez, even the scientist don’t agree with what you’re saying.


[0:06:57.9] RT: Yeah, I’ve had a guy on the show one time telling me that there was a presentation that he went to, some big conference and there were guys legitimately up there, scientist guys trying to talk about studies that involved squats on a smith machine and they were trying to apply that to barbell, free weight  type of squats and people were like, he said, “I looked around,” and he said, “There didn’t seem to be too many guys that were clueing in on what the heck was happening.” He said, “Hello? You’re talking about Smith Machine squats, not barbell squats right?” “Well, a Smith machine is a barbell.” It’s like, “Oh my god, I got to get out of here.”


[0:07:35] LG: Oh man!


[0:07:36] RT: Yeah, not good.


[0:07:38.9] LG: That makes me sick to my stomach.


[0:07:40.7] RT: Yeah, definitely because there were people in that room who didn’t get that and went out into the world and are now…


[0:07:46] LG: To tell people.


[0:07:47] RT: Exactly. Yeah, exactly. So you got to kind of pay attention to what’s going on. Anyway. All right, let’s get in to the first main question of the show and that is, sharing one of your favorite success quotes and how you apply it in your training in life, you could just give us an example of that.


[0:08:03.2] LG: All right. Well, I like quotes, I like to read but one of my more recent favorites is from Thomas Edison who said, “When you have exhausted all possibilities, remember this, you haven’t.” Edison freaking holds tons of patents, just kept doing over and over again, trying new things, tweaking what he was doing and he’s a name that I would say pretty much everyone listening probably recognizes.


This is such a huge driver for me, I’m a firm believer that you’re almost never going to get things right on the first try. For example, my coworkers and I have this subscription service from iFast, we call it iFast University because we like to think we’re professors.


[0:08:50.7] RT: You were a professor at one point.


[0:08:52.4] LG: Well, at one point, not anymore.


[0:08:57.3] RT: Okay, all right.


[0:08:58.9] LG: We put up these videos every month and one of the videos that we’ll put up, we kind of rotate through is mistakes that we’ve made in training. I was coaching these people on this specific exercise right? You reach for it and you got to breathe into your back with this exercise and it just helps shut you down, it increases your mobility instantly and then you can come back and you can do cooler stuff in the gym right?


Well not if you don’t do it correctly and I’ve been coaching it for years. I just say, “Reach for it,” I get them into the right position and then they take their breath and they lose it. It’s completely useless if you do that right? I just watch my boss queue it one time and I was like, “Man, that makes so much sense,” that he was so much better than the stuff I normally say and you got to think like — you just got to reevaluate, I don’t want you to waste your time, make sure what you’re doing is working. Test, retest and if you’re not getting stronger, you’re not getting bigger, you’re not getting more endurance then change it up, try something else.


[0:10:00.6] RT: So I think, you know it’s interesting because the question — the stuff that we were talking right before we added the main questions, we thought we knew it all that stuff or we’re afraid almost I think with me what was happening is I was getting good at whatever it was that I was doing at that specific time with the exercise I was using.


Then to take either a  de-load or to switch up the routine or try to do something different, the concern was, I was going to — my efficiency or my strength or capabilities at this specific, exact workout and sets and reps and exercises is going to go down but then I got to a point where I started to read other material and I started to realize there’s other ways of training like an example is doing squats from the bottom position and how that really helps with starting strength at the bottom and what not.


I tried that first and knocked off, something like a hundred pounds off my squat and I was like, “Man,” but I believe enough in what the author was saying, I said, “Okay, I’m going to give this stuff to try.” There was other things as well that I started kind of experiment with and when I did that, it all of a sudden, I started getting results that I wouldn’t have gotten otherwise because I was doing something different.


When you talk about Edison and you haven’t exhausted all the different ways, trying things differently and you were talking about queuing things slightly differently, I think having a willingness to try, to experiment, I think that’s important. It’s kind of related to the point that you were making but I think many of us when we train, we kind of get set in our ways. I think that’s something you’ve got to be cautious of, especially if you’re not in an environment like what you’re in, you’re an amazing environment.


In the bio we said that you’ve learned from some of the top trainers around and that’s definitely true, where you’re located right now, it’s one of the best think tanks around and not just thinking, you guys really walk your talk. So I think that is important not just, you haven’t exhausted all possibilities but just be open to different possibilities.


[0:11:56.0] LG: Yes. People just, they want the results now, it’s in our DNA, it’s America. But I feel like the best thing you can do there is just be patient, take a step back, look what you’re doing and re-evaluate, look at yourself a little bit more unbiased.


[0:12:22.1] RT: Yeah, and you’re right, you said “this is America” and whatnot but I think it’s the world in general we just…


[0:12:27.3] LG: Totally.


[0:12:27.9] RT: Forget about instant gratification, I joke around and say we want precognition gratification. So it’s like before we even know we want something, we want to have that hit of, “Oh I got it.” It does, it gets ridiculous and that’s one of the great things about training is that yes, you can get fast results for sure but it definitely teaches you, it kind of gets you connected back with reality which is now you have to do things intelligently and experiment and this that and the other but have a bit of patience to kind of get what you want and ultimately that going through whatever process you got to go through will result much better results or gains or what not.


But yeah, I find myself always whenever I talk about this specific type of topic, I tell people, “I’m not saying don’t try to get fast gains, just don’t try to skip the process somehow.” Short circuits, there’s one thing about shortcuts, like intelligent proper short cuts, i.e. doing things correctly by having a proper trainer and approve in system or method of training. But it’s another thing when you’re trying to force your body to get overnight results, that’s just not going to happen.


[0:13:33.4] LG: It’s not. I mean I would encourage people to focus on the process of getting there instead of the goal. Even though the goal is what you think you’re striving for, I think the process is what makes you have fun when you do it.


[0:13:47.6] RT: Yeah, and you know what? I think martial arts really nails this, martial arts has this whole thing about perfecting whatever it is that you’re learning and in training, a lot of people, they’re just more focused on the end result and you should be focused on the end result because that’s your goal, that’s what you’re going after.


But I think applying this mentality of practice to your workouts and becoming more efficient and effective at whatever it is that you’re doing, again, like a martial artist. I think that really goes a long way in helping you put the quality of the workouts and results that you get.


[0:14:18.2] LG: Yeah, even when you think about martial arts is great with that, even when you think about the de-load stuff you were talking about earlier, it’s like, I can have a week where I’m putting a little bit more of my focus on the volume that I can lift in my work capacity which sets me up for a little bit of exhaustion so I need a de-load week. And that de-load week can be, “Okay, I’m going to really dial in my technique this week.” And then the following week, “Now that my technique is on point, let’s load it up and do as much weight as we possibly can.” It’s just altering those things, you just have to see the benefit in each week.


[0:14:54.6] RT: Yeah, I agree with you completely, definitely. Let’s go to the next one here which is pretty simple and that is, getting in to what are your biggest challenges when it comes to your training in life and I’m wondering if you could take us back, kind of paint a picture for us and share with us what exactly did you go through and what lessons did you take away from that?


[0:15:13.9] LG: Well, we kind of got into some of it but I was at this point where I wanted to be really strong and I had no foundation for being strong. I just tried to push through, I decided I was going to do some powerlifting. And did two meets, I was training a lot and I would have this super big bench arch, this super big squat arch, I tried to pick that lifts up with my back entirely and it just wore me out. Coupling that with my years of experience with hockey, played since I was five and it’s not very forgiving on your body. Pretty severe hip pain every time I squatted and it just made me pump the brakes a little bit.


I had to sit back and I had to be like, “All right, well do I want to walk in a couple of days or do I want to do this powerlifting meet?” And I remember my second meet, I had hit some PR’s and then later that night I was at this party and I was laying on the lawn outside because my hips were just excruciating and I was like, “Oh man, I can’t do this, I got to reevaluate.” I step back and I did some other things, the issue with training for powerlifting is like, you get locked into this very predictable movements. Like you squat, you bench, you deadlift and you do it all with the barbell right?


There’s no difference in your training there if you’re trying to peak for that. I got away from that and I started doing a little bit more single leg stuff, a little bit more single arm stuff, some more friendly pressing with a Swiss bar with this neutral handles and it just — it was more forgiving on my joints so that when I was training, I wouldn’t break down so soon.


I referred out myself to some of my bosses and they help me out and I got so much better, my deadlifts shot up like 40 pounds just because I was able to train and I had some stability to push from. Too many people are just trying to hang on their joints and ligaments and rely on that for their big squats and their big deadlifts and their big bench presses. And I got to tell you man, if you’re pushing through muscle instead of laying on joints, you’re going to make a lot more progress.


[0:17:35.3] RT: Okay, all right, there’s a couple of questions I would ask you about that.


[0:17:38.6] LG: Yeah.


[0:17:39.5] RT: Okay, first of all, what is the problem with doing the same movements basically all the time? What happens there? Because a lot of people, the big three — and not always the big three. It could be the big four, big five if you throw in like rows or a couple of other movements, presses but there’s a handful of really productive multi joint compound, usually barbell movements.


What happens when you are in a powerlifting type of limited type of power lifting mentality where it’s the same movements, all the time with the same equipment, the same exact thing all the time, all the time? Why does that eventually lead to potential problems?


[0:18:18.7] LG: This is a really, really cool question and I’m glad your beautiful voice asked me that Ray but.


[0:18:24.6] RT: Oh my god. I need a moment, hold on.


[0:18:32.9] LG: We don’t really know why exactly but my theory is that we can all tie it back to your brain. If you think about a bench-press right? With a barbell. Your shoulders are stuck in the same position, you’re touching your chest at the same spot, you’re locking out at the same spot, you’re un racking the bar in the same way and you don’t have this variability of demand. It’s very, very predictable what you have to do right?


You start to use your brain real estate, for a lack of better term, you’ll call it a motor map or a sensory map. It just kind of tells you where your body is and what your body does. Your body doesn’t know, if you keep training these one specific pattern, it doesn’t know how to do other things. Training is only maybe — I’ll give you a benefit of the doubt — maybe two hours at a day right? Then you got to go walk and you got to go work and you got to go think. The optimal position for a big bench press or a big squat is not the same as the optimal position for not getting hurt while you’re stepping off a curb, right?


But you still have to do that because you’re a person who lives in this earth. You get locked in this patterns and you’ll lose the ability to deal with everything else around you and that’s when people just get worn out. Their joints are always dealing with the same kind of stresses, their muscles are always trying to produce the same kinds of forces and you just lose that ability to variate.


[0:20:14.9] RT: I’ve heard that you can start to create wear patterns even in the joints if you’re constantly doing the same thing without any — almost like a trail like in the ground or like wheel marks.


[0:20:27.1] LG: Oh totally, yeah.


[0:20:29.1] RT: Is that correct over time? As opposed to if you were to add some variety to your training, you don’t get those wear marks, groove marks in the joint. I don’t know if I’m actually explaining that correctly but that’s the way that it was kind of, my understanding of an explanation I read one time as to why variety’s important.


[0:20:44.9] LG: That’s interesting. I don’t do a whole lot of X-ray or MRI reading, I’m not really sure the basis on that but that’s kind of how I would explain it to somebody who is asking me about it, that’s how I see it at least in me is like, I get really locked in my back like this. Just leaning back and its turned on, I sat up and then I realize this was an audio interview and you couldn’t see me.


I sat up and I lean back a little bit and I do that to stabilize my squat but it throws my hip a little bit forward and the joints, I place extra stress on specific parts of that and I would argue that yes, that is going to change the morphology of my joint.


[0:21:29.3] RT: Interesting, which is probably a big reason why you get a lot of guys, whether or not they know it I don’t know but for me usually, when I hear variety, it’s like, “Oh you want to confuse the muscle or if you hit the muscle from a different angle.” I’ve never ever heard what we’re talking about right now except for maybe for like one or two different people possibly. Just to maintain the, just overall health of the body.


[0:21:55.3] LG: I value the overall health of the body a lot. I mean based on the stuff that I’ve gone through, I’m kind of biased into that thinking. If you’re my client and you don’t care about that then you don’t care about that, whatever, it’s fine, we don’t have to do that. But I would argue that you need the type of training that won’t break you down because if you break down then you spend time outside the gym, not improving and actually regressing.


[0:22:25.4] RT: Yeah, and actually, I’ve mentioned this a couple of times on the show. When you get injured, it’s not just you go back however many days off you are. I can lift X amount or I can do this level of performance, I fall behind, now I got to build back up to that performance. You’re not only just losing having to go through that but you’re also losing out on whatever extra level of performance you could have developed over that same period of time. It’s kind of like the double whammy right?


[0:22:48.2] LG: Yeah. You got to think like, the analogy that I give all of my clients is like, you’re building your performance is this pyramid right? You need to build up your base so that you can support the stuff up the top. Lots of people try to spend all their time at the top and they just topple over and break down.


[0:23:09.7] RT: Yeah, that’s a good point. Okay, what’s an example of building some stuff up from the base?


[0:23:14.7] LG: All right, so variety of movement’s right? I need movement variability, I need to be able to stabilize myself when I’m on one leg, I need to be able to walk and push weights, I need to be able to turn my body, my torso, my shoulders and then we can get away from movement and stuff and we can talk about nutrition right. I need to be able digest things, I need to be eating things that I can manage. I need to be resting so that I have the ability to deal with all the stresses that I’m doing. I need to be able to lift heavy things, that’s a variation.


Those people who just pick up the pink dumbbells and work out on the treadmill, like “Oh yeah, I worked my arms today.: No you didn’t. I mean you kind of did, but they need this variation as well, they need to shift from this endurance training, there’s strength training and then a little bit back. Maybe some strength volume and then back to strength and then back to endurance and all sorts of stuff. It’s essentially, It’s not just the muscle you’re\ trying to confuse and it never really was, it was the brain you were trying to confuse. That’s kind of a pet peeve of mine but I guess that’s how I would build a foundation for you, optimize your recovery and then bust your butt in the gym.


[0:24:36.6] RT: Okay, for those who are wondering, what’s the difference exactly between confusing the mind and confusing the muscle? We kind of got into it a bit but I guess you were saying, if the body is used to doing movement in a certain pattern and then you go outside of that pattern, it almost sounds like the mind kind of freaks out and possibly seizes up the body because it’s like, “Oh this is foreign, we’re not supposed to be in this position, we’re supposed to be lifting in this manner.” I’m just wondering, how does confusing the mind by doing different movements ultimately benefit you? What is happening?


[0:25:12.3] LG: It increases your capacity, your potential for making progress, you can’t reduce it to a single specific quality because sometimes what’s limiting you is like hey maybe you’re traveling a lot for work and you’re not sleeping maybe Ray. You just can’t recover from that. You have to introduce, you have to get away from this rigid idea of I’m going to sleep five hours a night and you have to get back into this variable idea that, “Well I need to start sleeping nine hours a night and then maybe I can come back to five but maybe not for three weeks in a row.” Is that a better explanation?


[0:25:52.8] RT: A bit, yeah, a bit. I mean I’m still kind of a little lost as to how doing different movements — I mean does doing different movements ultimately to better development of the muscle or a better athletic development? And if it does, what’s going on? To me I guess developing athletic capabilities, if you’re just practicing one movement all the time and you don’t practice moving in different types of planes of motion, then you have no practice and those other planes of motion.


If you kind of lose your balance or running around and try to move in a different way that you have no practice, well then yeah, it makes sense that you’re either not going to be strong or you’re not going to be efficient in moving in those different patterns. The whole muscle confusion thing is usually touted as a way to increase muscle size gates. Muscular gains right?


[0:26:40.3] LG: I’m unplugged from the media but I didn’t know that.


[0:26:42.9] RT: Yeah, well that’s kind of how it’s thrown out there. If you keep using the same set, reps, exercise, all the time, you’re going to go stale, your gains are going to basically come to a halt. Therefore you should switch up exercises, sets and reps every, I don’t know what they say exactly? I don’t even know if it’s a “science”. Every four weeks or something like that. Keep things fresh, to keep maintaining gains, otherwise they come to a halt.


[0:27:05.9] LG: I see. Okay, the explanation there is they’re just able to continue training because they don’t break down, like we were talking about, they don’t get hurt and they don’t get pushed away. If you think about solely muscle confusion, let’s think about a shot-put thrower right? He has one very specific movement to do, changing up his movement patterns isn’t going to make him a better shot-put thrower.


The reason for doing that is occasionally he needs to take a step back so that he can push forward again in a couple of weeks. That’s the same reason we have off seasons, right? Now, if you think about maybe a soccer player. A soccer player needs a lot more movement options when they’re playing. He needs that exposure to different patterns, a lot more than a shot-put player would. Shot-put thrower, I said player. That’s weird..


[0:27:55.3] RT: Yeah, definitely thrower. Okay, so in the realm of somebody just going to the gym to get into shape, I’m assuming you’d want them to try different movements as well? Is it, just to keep things fresh or does that ultimately to better results?


[0:28:07.7] LG: Ultimately it will lead to better results but you have to be patient with your results right? It’s not going to come right away. Cause part of it, the reason that a big squat, bench, dead lift with a barbell is so popular is because it gets you that size. You just need to — you can’t do that every day of the year.


[0:28:28.2] RT: Otherwise you end up having the issues you’ve been talking about, breaking down and what not, right?


[0:28:32.1] LG: Yes, yes.


[0:28:32.7] RT: All right, fair enough. Okay Lance, let’s go to sharing a story of a time in your training when you had a breakthrough moment. If you could take us back and tell us the steps that you took to turn that light bulb moment into success?


[0:28:45.7] LG: I actually wrote an article about this that I’ll be publishing in a few days. Do you remember my buddy James? He was on this site, James Serbi.


[0:28:54.4] RT: Yeah, definitely, yeah.


[0:28:56.0] LG: He did an interview with you. I read this book that we published on Rebel Performance called Mass. Written by this PhD friend of mine over in New York, and he has this — it’s a book and a 16 week program that is just insane right? He’s a monster right? If you haven’t, anyone listening, if you haven’t, look up — Google Mass, find some of the testimonials and the people lifting the weights there just savages.


[0:29:29.9] RT: What’s his name?


[0:29:30.8] LG: Pat Davidson.


[0:29:31.6] RT: Okay.


[0:29:34.3] LG: Look up Pat Davidson, he’s a smart dude. He’s an eccentric guy but you got to buy this book, if nothing else, just to read the intro because it seriously changed my life. He goes through all of this, “Oh man, you got to work hard,” and he says it with such artistic vigor. The theme of the book is Drago from the Rocky movies. Yeah, the fighter who has taken all the steroids and trying to beat Sylvester Stallone in the ring right? The theme is, if he dies, he dies.


[0:30:15.5] RT: Yeah, I was just thinking that in my mind. I actually said that to somebody, we were just joking around about something, I said that, what was it? Just like a three four nights ago maybe and we were just both laughing just the quality of that writing.


[0:30:28.2] LG: It’s so great.


[0:30:29.6] RT: It’s not the script, it’s the delivery that counts.


[0:30:31.9] LG: Yes, exactly. He just hammers this thing home for like 30 pages or something and I was just on the edge of my seat reading this thing and it really inspired me because you are capable of more than you think.


[0:30:50.6] RT: Yeah, amen to that. Most people don’t ever realize because you got to make yourself pretty uncomfortable to realize that.


[0:30:57.5] LG: That’s what it is, I want you to be comfortable with being uncomfortable. That’s what this variability is about.


[0:31:05.2] RT: Interesting. Okay, that’s a good way to kind of tie that back.


[0:31:07.9] LG: Yeah.


[0:31:09.0] RT: Okay, for you, the breakthrough was?


[0:31:12.9] LG: Just learning. I had gotten to this point where I read about stress and I read about the stress response and our physiology behind it and maintaining this healthy balance that you’re trying to maintain so that you’re not all stressed out right? We hear stress and we think “bad”. Waking up is stressful, it’s probably one of the most stressful things that you do in the day but it’s very necessary, right? Not all stress is bad.


[0:31:41.2] RT: Yeah, definitely. I mean, you have things like “you stress”, which is a word that a lot of people aren’t too familiar with but it’s like good stress. It’s the stress that kind of helps you develop and grow.


[0:31:51.6] LG: Yes. So I got locked into this idea that stress was bad and I need to minimize my stress so that I can recover from my training and we’ve talked about it, there’s something to that, there’s a definite scientific support for that but you’re also probably not going to die from your training, right? So push a little bit because you’ll be surprised as to what you can accomplish.


[0:32:18.4] RT: How about you give some example of a typical type of training program that somebody would follow. Even just a training day or even just a set in rep scheme for one exercise. What would you — provide us an example of way to kind of up the ante for people?


[0:32:35.1] LG: Okay. This is actually something I’m really excited about. I’ve been doing this workout recently where I’ll take, for example, I’ll take a dead lift, this is what I did yesterday. Take a dead lift and I work up gradually with the weight until I hit my five rep maximum, that’s the most weight I can do for five reps. I’ll take that weight and I’ll do it for sets of three until my body says, you can’t do this anymore. It ends up being somewhere between six and 12 sets of three.


[0:33:08.0] RT: That’s a lot of sets yeah?


[0:33:10.4] LG: It’s pretty exhausting but it’s all sub maximal right? Up until the very, very end. You don’t get worn down as much but I have just — I’ve been eating a little bit less and I’ve lost probably 6% body fat in the last two months.


[0:33:26.2] RT: Oh damn, and what is going on there? Why is that happening?


[0:33:29.6] LG: I’m eating less and I’m training really hard.


[0:33:33.1] RT: But you said it was sub maximal. So?


[0:33:35.9] LG: Yeah, the idea of if I were to do that weight for five reps, that would be maximum right? That’s my five rep maximum but if I take it back down to three reps, yes, triples and I bump up the set volume then I’m working at this sub maximal weight or the sub maximum intensity that I can better manage as I accumulate my fatigue. And this fatigue is what sparks those hormones that make you look awesome.


[0:34:07.5] RT: Interesting. Is that why in bodybuilding in general, it tend to be more of a volume approach to training compared to powerlifting?


[0:34:15.9] LG: That’s an interesting thought. Maybe, maybe? I would say there is, it’s not going to be like a switch right? It’s not going to be like, “Okay, sets of six are better for hypotrophy and sets of three are better for whatever.” But you do need, if you have more volume, you have a bigger stimulus so yes, you are going to get a bigger hormonal response from that as long as it’s something novel to you.


[0:34:44.3] RT: Okay, interesting. By basically, as you’re saying, you cut back a bit on the volume, amount of reps that you do sorry. That allows you to increase the volume. You were doing, just by cutting back on a few reps, we’re talking five rep max, we’re not talking about doing a 30 rep and just cutting back two reps, that represents quite a bit of effort that you’re dropping back.


But it allows you to do so many more sets, that in turn ups the volume and that allows you to experience. I mean are you still gaining strength? You’re eating less, you’re losing fat, your body composition is improving and you’re still training relatively hard which just sounds almost like an oxymoron or something, doesn’t even sound like that’s possible but that’s exactly what you’re doing because of the way you’ve structured your training.


[0:35:27.9] LG: Yeah. I would say I’m definitely getting stronger.


[0:35:31.5] RT: Interesting. See guys? That’s why having a coach of some sort, a trainer of some sort who knows what the heck he or she is talking about is a big benefit. Just the idea, eat less, train harder, it’s like, “Is that even possible for the long term?” Especially when we’re talking, it’s one thing to just run further distances while eating less. Yeah, that’s challenging but I’m sure people are more accepting of that as supposed to lift heavy stuff, eat less. For anybody who is in the know, they automatically think, that’s a recipe to get injured or something or at least to burn out quickly but that’s not the case.


[0:36:04.6] LG: No, it doesn’t have to be.


[0:36:06.5] RT: Okay, we’re going to go to a break and we’re going to be right back. Guys, you are tuned in to Super Strength Show and today’s guest is Lance Goyke. By the way, that last thing is pretty damn interesting, it sounds like a key from Dragon Ball Z or something. We’re going to have to find out when we come back where that name comes from. Guys, don’t forget, to find out more about our guest today and we’ll be right back.




[0:36:30.7] RT: The world of working out is seriously confusing at first. It punishes uneducated lifters with years of poor gains and injures, and reward smart ones with slabs of lean muscle and superhuman strength. If you don’t know if you’re using the right form, have hit a plateau, or things just seem a whole lot more confusing than you thought they’d be, I want to help you out. Let me save you from wasting time and money on BS advice and sweating away in the gym with little-to-nothing to show for it. Head on over to to get access to your free report titled Instant Strength: The One Little Trick That Will Instantly Boost Your Strength by 10 lbs or More in Your Main Lifts.


Whether you’re a novice lifter or have years of experience in the Iron game, this is a very helpful resource that you can either apply to your own training or use as a helpful guide to teach others. Stop wasting time and effort in the gym and get the info you need to maximize your gains and minimize your risk for injury. Visit and get your free report today.




[0:37:35.6] RT: All right, we’re back with our guest Lance Goyke from and Lance, that last name, where does that come from? What’s the story on that last name, it’s an interesting sounding.


[0:37:45.4] LG: It actually comes from Planet Vegeta over in the other parts of the universe.


[0:37:50.9] RT: You said Vegeta right?


[0:37:51.7] LG: Yeah.


[0:37:52.5] RT: What’s that from again?


[0:37:54.5] LG: That’s from Dragon Ball Z.


[0:37:56.2] RT: What’s your feelings on Dragon Ball Z?


[0:37:58.1] LG: Right, I love it. I’m a child, I am 100% child and I love it. I wish you could see all the DVD’s that are behind me.


[0:38:06.0] RT: All right, okay, that’s one step closer to 40 year old virgin than maybe what we should have admitted to. Yeah, dragon ball z man, talk about a bit of a phenomenon especially the training world, everybody mentions…


[0:38:20.0] LG: Seriously.


[0:38:20.7] RT: Yeah. Okay, all right, if that’s what we’re going to get as an answer well I’ll go with that, we’ll just keep going along if that sounds good to you.


[0:38:26.0] LG: Yeah, I like to keep it close to the chest.


[0:38:29.3] RT: Okay. All right, let’s talk about training resources, if you could recommend one to our listeners, what would it be? It could be anything man. Course book, a piece of equipment, what would you recommend? You mentioned Mass earlier.


[0:38:41.2] LG: You know? I was actually going to suggest that one, it’s very digestible. As long as — I mean, he’s a little abrasive in the beginning, you’re either going to love it or you’re going to hate it but that’s okay with me, it’s just a great guidance to actually learn what you’re capable of, he guides you through exactly how to setup the exercises which exercises to pick based on what kind of gym that you train at.


[0:39:02.9] RT: Oh interesting.


[0:39:04.1] LG: He’s a very inspiring, I would suggest people go check that out.


[0:39:08.7] RT: Okay, one more time, the name of the author.


[0:39:10.7] LG: The name of the book is Mass and the author is Pat Davidson.


[0:39:15.6] RT: All right, sounds like something to add to the shopping list here, the reading list. Abrasive is good, we need a little bit more of that I think. Political correctness is finally getting a bit of a beating in this past few months, about damn time. It’s one thing to be polite, it’s another thing to be all bound up and tied up with political correctness, it’s like verbal constipation, right? Mental constipation, you can’t say what you should be saying because “it might offend somebody”. That’s just ridic.


[0:39:47.4] LG: I have a friend named Grant Gardis over here in Indianapolis that you would love. I swear I just got déjà vu because he has said those exact words with that exact inflection in, “Oh someone might offend me.”


[0:40:02.1] RT: He sounds like a very intelligent and in all likelihood and extremely attractive man. We’ll leave it at that. Yeah. It’s true, again, it’s one thing to be polite about stuff, obviously certain terminology is not appropriate but it’s a completely different story when you can’t even call something for what it is. You serious? Get the hell out of here.


[0:40:24.9] LG: Exactly. Ray, we’re on the same page.


[0:40:28.7] RT: We are on the same page. I’m appreciating that quite a bit actually right now. All right, speaking of the same page, let’s flip over to the next page which is the next question. Oh, how about that for a segue? That was good.


[0:40:28.7] LG: Seamless.


[0:40:41.7] RT: No need to compliment me, I will compliment myself, I have quite a few actually here. All right, okay, okay let’s get serious here. Which is funny because we’re about to get serious with a question I normally get goofy with.


This next one is one that we kind of like to goof around, as I just said, and in particular when you answer it, if you can provide some specifics, that’s really appreciated because it allows the listener to take this away and really apply it as soon as they hear it.


So whenever you’re ready, we can do this and you’re training away, you’re doing your thing, iFast for those who haven’t heard. Oh by the way, where is that gym located by the way? Where are you located right now? I should say that since we’re talking about that.


[0:41:18.9] LG: We’re in Indianapolis.


[0:41:21.4] RT: You got an address for us?


[0:41:23.3] LG: 9402 Uptown Drive, Suite 1600.


[0:41:27.7] RT: All right. Guys, right now, Google Maps, that’s where he’s at, he’s training right now, we need this visual here okay? I’m setting up the scene and all of a sudden, before I even walk into the room, the scent is in the room, the smell and you’re doing a set and you’re like, all of a sudden you have flash backs of the hockey days and those sweaty, stinking, stanking hockey gloves and jock straps and all that stuff that for whatever reason, I don’t know what it is with hockey guys man? But why don’t you guys really clean your stuff man? I’ve been into the gym, in the change room in high school after the hockey team’s been in there, man, it’s a funk. But anyway.


[0:42:01.2] LG: It’s disgusting. We wash it, it just doesn’t go away.


[0:42:07.3] RT: Yeah, I can relate because a lot of boxing gloves and stuff like that, protective gear and martial arts, they kind of soak up the sweat and it starts…


[0:42:15.2] LG: It’s just like that exactly. Everything smells like that in Hockey.


[0:42:19.1] RT: Exactly, well that’s just what punched you right in the olfactory. You’re like, “Damn,” all of a sudden I walk in and now you really wishing that we kind of kept this relationship we got going on, this bromance like virtual or long distance. You’re just like, “Oh damn, this is not good.”


I come over and I’m like, “Dude, I already know, I could tell by the way your face is all — kind of give me the screw face and your nose is all funky looking. Here’s the keys, just relax, go outside, the smell’s going to get stronger but it will be worth it once you get inside the car, I got some air fresheners, it’s got a full tank of hot garbage and you’re going to do your thing, you have it for the day.” if you can go back in time, knowing what you now know, how would you structure your training to get the best results in the shortest period of time and also set you up for long term success?


[0:43:01.9] LG: All right, well, when we talked about how I wanted all those results right away right. I would tell myself, “Okay Lance, it’s time to be patient. Here’s there sets of 10, I want you to do squats one day, bench press the other day, deadlift the other day and then I want you to do every rep perfect and learn how to do that. When you learn how to do that, I want you to move on to your next accessory exercise and support and maybe a weaker muscle group.


I want you to spend a little bit more time on your abs and maintaining a good position of your spine and of your rib cage so that your shoulders and your hips can continue to move the next time you need to squat all the way down to the basement or any type of movement. Three sets of 10, 60 seconds rest, figure it out, keep putting more weight on the bar and just be really consistent with your training.”


[0:44:00.6] RT: A lot of people are going to listen to this and go, a lot of newbies who are inundated with magazine covers and promises on those covers and crazy articles and videos on YouTube and go, “Really? Three sets of 10? That’s it?”


[0:44:13.1] LG: That’s all I need. People try to make these things so complicated and it’s not complicated at all, you just have to be aware of what you’re doing.


[0:44:21.8] RT: Yeah, the consistency bit is, I mean crucial right there. That’s so important. Okay, let’s unpack something you just mentioned which is rib cage placement? How exactly does that affect the hips and the shoulders, what are you talking about there?


[0:44:36.5] LG: Oh man, okay, we’ll talk about shoulders because it’s a little less voodoo-ey but if you think like, if you picture, you’re looking at someone from the side, ideally you want the rib cage to look like an oval, right? Now, when people get a little too toned up, a little too rigid in their training, they turn that oval into more of a cylinder and their ribs at the bottom start to flare up and they just can’t expand the rib cage.


When they breathe in, they use their neck a lot, they lock their neck up and then they lock their shoulders up in doing that because all those muscles that are attached to your neck are coming down to your shoulder too. If you learn to get back into this oval position, this more exhaled position, then your shoulder blade in the back of you has something to sit on.


If I’m back in that cylinder position it actually pushes my shoulder blade away from my rib cage and it’s just kind of floating there. You hear people talk about “winging scapula”, I don’t think winging scapula is a shoulder problem, I think winging scapula is a core stability rib cage problem.


[0:45:47.6] RT: Okay, can you explain again the difference between cylinder and oval shape of the rib cage.


[0:45:53.6] LG: The easiest thing to picture is right there at the bottom of your rib cage, if you take your hands and you come up and you grab underneath it, if you lift it up, that is this flared rib cylinder position.


[0:46:07.4] RT: Okay, so bodybuilding, let’s talk about bodybuilding just for a quick second. That’s kind of what people do at the rib cage when they do like a side bicep, they kind of really — or like a front lat spread, they really like expand the rib cage open it up.


[0:46:21.0] LG: Yes, that’s very sports specific to bodybuilding because it makes you look bigger.


[0:46:26.6] RT: Right. Okay so you’re saying with a lot of training, you kind of train your body in the muscular, to kind of hold that position?


[0:46:33.1] LG: Yes, with traditional training, that’s what you’re training, I want you to find a way to use your abs to bring those ribs down so that you’re actually using the abs that are a little bit more functional rather than just six pack abs there in the middle.


[0:46:49.3] RT: Right, right. Because if you don’t do that, what ends up happening you’re saying is, it kind of changes the position of the rib cage which in turn causes your shoulder blades to kind of point out like kind of winging out?


[0:47:04.5] LG: Yes, you change the position of the rib cage which changes the position of a shoulder blade, which changes the position of the shoulder.


[0:47:10.9] RT: Okay, “then you shake it all about, that’s what it’s all,” — right? Yeah, I mean that’s kind of the idea, to chain, it’s all connected. That in turn, what ends up happening when that happens with your shoulder blades? Now they’re thrown out of alignment, now what’s going on?


[0:47:24.0] LG: Now they can’t move in predictable ways. I have somebody with that, I won’t be able to — if I lay them down, it won’t be able to bring their palm down towards the table, they’re generally pretty good at laying their hands back like if you’re cocking for a throw but they can’t follow through for a throw. You think about a really big name, power lifter benching 800 pounds right?


They lose this ability to rotate at their shoulders because their pecks are always pulling their ribs up into that cylinder position, that bodybuilding position and they can’t throw baseballs with their kids anymore. You have to evaluate, “What is it that I want out of my training? Do I want to be a monster?” And that’s totally okay if you want to be a monster, we can get you there but I just want you to be aware of the decisions that you’re trying to make.


[0:48:18.2] RT: Is it possible to have the best of both worlds?


[0:48:21.2] LG: I would say no, absolutely not.


[0:48:23.3] RT: Interesting. Okay, alrighty. Okay. It’s funny because I’ve been shown some ways to properly engage the musculature of especially the upper body, MI40 Ben Pakulski they had an amazing training camp and chasm is one of the guys there, he’s great. Essentially I found myself doing a lot of mistakes where I was doing like a lot of pull down, because I tend — I haven’t done a tremendous amount of bodybuilding type of movements in a while. I was kind of out of practice, I was definitely out of practice with some of these movements.


But in stuff like, even pull ups or lat pull downs, I was making a mistake of just basically opening up the rib cage and really not holding it down with the mid-section. What that does is it allows you to kind of lean back kind of in the mid back area, it allows you to kind of — I don’t know if that even makes sense. But just imagine sitting on a chair with a  short back, that maybe only comes up to about mid-way up your back and then from that position, just imagine kind of leaning over it a little bit. I don’t know if I’m making any sense the way I’m describing this.


[0:49:30.5] LG: That makes a lot of sense to me.


[0:49:33.9] RT: They were like, “No, no, no, you got to engage your abs, you got to keep your ribs down, even with benching, you got to keep your ribs down because that properly engages the musculature you’re going after. Otherwise you’re causing yourself problems,” and I couldn’t believe just, again, I don’t have a tremendous amount of experience or practice with some of these movements because I haven’t done them a while but holy moly man, I was just — even pull ups, go to do a pull up, rib cage opens right up, kind of arch in the mid back area and it’s like, “No, no, no. You’re not setting things up correctly when you do that.”


The majority of the movement, it was incredible how much you had to engage your abs exactly the way you’re saying which is kind of bringing down the lower rib cage back down. Don’t allow it to flare up like that. Sounds to me that not only is it a good thing in terms of function, in terms of overall health but even when you’re just trying to target specific muscles for like a body building type of purpose, it’s crucial as well to do that. Otherwise you end up getting like a lazy mid-section that just never really is engaging correctly.


[0:50:32.7] LG: Completely Ray, I couldn’t agree with you more there. You’d be surprised, if you can maintain that position, how weak you feel.


[0:50:43.0] RT: Yeah. That’s a good point that you mentioned too. Okay, I’d like your input. Why is it that you feel weak when you do properly engage that position?


[0:50:51.9] LG: My opinion is that it’s because that is a motor pattern that you have not trained, you’re not familiar with. Your brain just doesn’t — it’s not automatic with it anymore.


[0:51:03.6] RT: Yeah, I would agree 100% because now I found myself having to focus so much on making sure everything was engaged properly, I’m not even thinking about actually working the muscles anymore. Now I’m thinking about just holding the form. But I think in addition to that, not training the muscle in that angle, you’re now going back to bodybuilding, you’re now training that muscle much more so than you would using incorrect form. Therefore more distress is being placed upon it, it’s not used to that so therefore it’s been weak because you haven’t been training it correctly but yeah.


I think for a lot of us, we look at that and we go, “No, I don’t like this, this isn’t how I can maximize my strength,” and I think some of the reasons why we get into bad postures or bad positions — I’d like your input on this. I think a couple of different things, I think one probably you don’t have the mobility to get into the proper position maybe? Two, you just don’t know proper form. Three, could be your leverage, it’s just the way your body’s constructed, just the length of different bones and whatnot and muscle attachments.


Certain positions may allow you to lift more weight than others, therefore you get into those positions just because in your mind it’s like, “Well it’s all about putting as much weight on the bar.” That isn’t the best way to maybe target specific parts of the body. When you try to kind of implement correct form, all of a sudden you’re realizing either I don’t have enough mobility or this is very awkward because I’m just not used to it, therefore I’m focusing more on doing the movement correctly as supposed to just pushing the weight.


Then the third thing is, well, that specific muscle, now that you’re actually really forcing you to do the bulk of the effort, it’s just weak because you just haven’t done that before. And I think a lot of us get away from that because again, the focus is more on how much weight is on the bar as opposed to am I actually training the appropriate musculature with this exercise?


[0:52:51.8] LG: Again, I couldn’t agree more, all of those points are great points. That last one just worrying about how much weight is on the bar, that’s the hardest thing that I struggle with because I like to be a little more alpha than I normally am from day to day when I’m in the gym but it’s not always about training harder, it’s about training smarter.


I would also clarify that for the idea that you might not know the form, I would clarify and say that sometimes, you think you know the form but you don’t know the form. Coupling that with the individual difference that everyone has like somebody’s legs are longer than their torso and somebody’s the other way around right? Everyone is different, everyone responds differently.


N always equals to one is what we say over here at the gym. Every person has their own case study and that’s why I recommend cup chinks so much. You need to be able to refer out to someone because there’s too much. There’s training, there’s nutrition, there’s recovery, there’s too much to learn for you to not full on become a trainer and train yourself optimally.


[0:54:03.5] RT: Yeah, definitely. I mean, every day there’s new information that’s coming out and there’s a lot. Depending on the level that you want to reach, for sure you can learn a good chunk of information to be able to train yourself but I mean, if you really want to get great results in the shortest period of time and all that kind of stuff and minimize a chance of getting injured, yeah, having an experienced guide is just there’s no substitute for that.


Not only that, that could really speed up your learning if you want to have a good grasp on how to do this thing. I think it is important to have a grasp with the fundamentals because there are going to be times when you don’t have somebody to train you for whatever reason and you should know how to do certain things but figuring that stuff on your own, it just takes a long, long, long time, there’s just no need for it. Especially nowadays with just the amount of quality trainers that are out there and quality information.


[0:54:53.9] LG: Yeah, it’s hard, it’s like, this is probably not the best business model for me but for my clients, I’m essentially trying to teach them how to coach themselves. Eventually they get really competent and grow away from me and then I shed a single tear and move on.


[0:55:10.5] RT: Only one?


[0:55:11.3] LG: Only one?


[0:55:12.6] RT: That’s all you’re admitting to?


[0:55:14.5] LG: That’s all I’m going to admit to.


[0:55:17.6] RT: All right, okay. Lance, we’re pretty much at the end of this man, I appreciate you spending the time you have with us and sharing all the great information.


[0:55:24.4] LG: I appreciate being here.


[0:55:25.6] RT: Thank you on behalf of myself and the audience but before we wrap it up dude, I’m wondering if you could do a couple of things for us. Tell us where we can find out more about you and share some parting advice with us.


[0:55:37.2] LG: Well, if I could teach your listeners one thing, let me tell you a story. I was just working with this guy in the gym the other day, he’s been coming in to see us for about a year now and when I did his initial assessment, he was just so stiff. He could barely move, he could barely squat and his goal was just to improve his mobility a little bit more for his surfing, which is a cool side bar because he owns a business and surfs and he’s probably one of the coolest dudes in the world.


[0:56:03.4] RT: That’s pretty cool.


[0:56:05.6] LG: But after a couple of months, dude could squat to the floor with just a little counter weight in front of him and he told me the other day when I was working with him, that is a new goal of ours, a one arm push up and a one arm chin up. He said to me, “Something like this was never even on my radar when I started coming here and now I know I’m not there but I feel like it’s attainable.” I tell you guys that story because I want your listeners to know that working hard isn’t always enough to get the job done. You need to work smart as well and we’ve been talking about that for almost an hour now.

[0:56:43.3] RT: A little ending kind of tag line, a bit of advice whenever we end off the show, same thing. Train smart, train hard.


[0:56:48.2] LG: Yeah, yeah. I mean that’s great. We are on the same page.


[0:56:53.0] RT: I’m telling you, my place for yours was that too forward?


[0:56:58.5] LG: That’s, we’ll talk about that later.


[0:57:01.4] RT: I knew it.


[0:57:05.3] LG: There’s just a lot of information to learn out there and there’s even more information out there that you need to learn to not learn.


[0:57:14.0] RT: Yeah, with the advent of the Internet, that’s truer than ever.


[0:57:18.2] LG: Man, information overload. If you decide to go at it alone just be wary of what you read on the Internet but this fact of information overload is why I suggest everyone get serious about — everyone who is serious about training should get a coach. When you’re my client, I don’t expect you to know the physiology of how your self convert your food into usable energy and you can just leave that to me and dedicate your energy to meticulously carrying out my instruction.


[0:57:44.7] RT: Yeah, and you know what? I think what you just said is pretty important, I just want to kind of inject something here real quick. A lot of times, people go to seek advice, they get the advice but then for whatever reason, they don’t follow exactly to the letter, whatever that advice was. Either because they want to put their own twist on it or they’re just — by the time it reaches whatever part of the brain that takes this information and processes it, it’s been filtered.


And all of a sudden it goes from do your squats with 70% intensity three times a week. Let’s just say, just throwing that out there. To all of a sudden now squat at 100%, balls to the walls, every single day of the week and kill yourself, it’s like, what the heck, that’s not what the guy said to you. That’s an exaggeration, just even slightly — yeah, just slight little shifts in what you’re supposed to do, the food you’re supposed to eat, little tiny things here and there.


You add an extra table spoon or tea spoon of oil to your salad or something like that, dressing and that stuff adds up after a month or two, and it’s like, “Why isn’t this working quite the way it’s supposed to?” Yeah, I just wanted to say that. Sorry, I cut you off. You were saying, “Meticulously following the instructions that you were given.”


[0:58:52.8] LG: Yes. Every coaching decision that I make is for a reason, everything I give you has a very specific rationale, whether or not that’s right, I would assume that most of them are right. They might not be and I’m okay if they’re not because we live and we grow but every decision is in there on purpose. I would encourage you that if you’re following a program, follow it to a T.


[0:59:17.0] RT: Again, just back to what I said, I would agree with that 100%. Yeah, here’s the thing, if you go to somebody to learn from someone, it doesn’t matter what it is it’s going to teach or coaching on, you have to show up, it’s not just a quality of the coach, it’s also the quality of the student. You need to be willing to learn and open to following the instructions and make sure, I think this is crucial, I think the whole repeating back what it is that you heard. “Okay, if I understand you correctly, you just said to do.”


Not only that one time but even every now and then checking and make sure because I find it’s very possible to determine project managers it’s called “scope creep” right? You were originally asked to do X and deliver things by Y and then bit by bit, by bit things start to change slowly, you don’t even notice it. It’s like getting off track a mile, an inch at a time. It’s the same thing, just checking to make sure you’re staying the course. I think that’s crucial. Yeah, that’s big.


[1:00:12.7] LG: Scope creep is what you said?


[1:00:15.4] RT: Yeah, scope creep yeah.


[1:00:16.2] LG: Okay, I like that, I’m going to use that.


[1:00:18.4] RT: Yeah.


[1:00:19.1] LG: I’m stealing that.


[1:00:19.6] RT: Yeah, there you go. I’m pretty sure that I did not invent that, well actually I’m actually certain. Yeah, that’s what happens. Okay, now finding out more about you?


[1:00:29.8] LG: Well the best way to keep in touch with me is to visit I offer a variety of services, what I recommend for most people is just my coaching program and if you’re interested in that you can just email me at, I’ll take you through a whole distance assessment and send me a bunch of videos and pictures.


We discuss where you want to be in a few months, fine tune your goals a little bit and then I write your program to get you there. Progress you along as you’re able and address whatever qualities you may need whether that be strength, speed, motor control, nutrition, you name it.


[1:01:07.3] RT: Yeah, and just to be clear, you did say that’s distance. People can apply for this, it doesn’t matter where they are in the world.


[1:01:12.7] LG: Exactly, it’s all about the follow-up and if you feel like you need someone to hold your hand through it and be there every time you go to the gym, it’s probably not a good idea for you. But if you’re decently self-motivated, I would strongly recommend it.


[1:01:31.0] RT: All right, it sounds good. What is it? Like, weekly checkups? How does that all work?


[1:01:35.1] LG: Weekly checkups, exactly. New programs, generally every month, sometimes I write them a little bit on a different schedule there but generally every month and you send me a video, and then I send you a few queues back and then you send me another video and we see if it worked and then we move on.


[1:01:50.9] RT: Yeah, for people who might be thinking like my god, I need to have a Hollywood studio, not at all, just fire up your smart phone right?


[1:01:56.6] LG: Yeah, I mean I had a guy, one of my good clients, he just text me some videos last night of him deadlifting.


[1:02:04.5] RT: Yeah, exactly, definitely.


[1:02:05.9] LG: It’s so low key.


[1:02:08.9] RT: That’s the beauty nowadays with just — it’s incredible, everybody’s a little miniature Steven Spielberg with a smart phone.


[1:02:15.8] LG: Yeah.


[1:02:17.4] RT: If you are not into asking somebody to record you, you just get a little stands, tripod, little tiny ones, you just set it on a bench somewhere or set it on the floor and just set it up and record yourself and you’re good to go.


[1:02:29.1] LG: Seriously, it’s so easy, it’s so simple.


[1:02:32.1] RT: Cool, very good. All right. People, they go where again?


[1:02:37.4] LG: Yeah, and if you go there and you sign up for my newsletter I send you a link in your email with a site on my page that has all the free stuff that I put up. There’s, one of my favorite is the most viewed article I’ve ever wrote that’s titled, “Stop stretching, you’re wasting your time, here’s what you do instead.”


[1:02:57.4] RT: Okay, interesting.


[1:02:57.4] LG: I’ll get a link to that.


[1:02:58.7] RT: Okay. Just a teaser, why is stretching wasting your time?


[1:03:04.4] LG: Because people stretch to try to change the length of the muscle and that’s very, very difficult to do. Instead, things are controlled, the common theme of this interview Ray, has been the brain, right? You get a different neural input and then your body just relaxes and you find all this new found flexibility and mobility that was actually there all the time, you were just hiding it.


[1:03:29.0] RT: All right, sounds good. Okay. Because I’ve heard one or two other people mention that stretching is kind of a bit of a waste of time and depending on why you’re doing obviously. And I think that surprises a lot of people just because for ever and ever it’s all been about, you had to put in your training and then you have to do some stretching afterwards for so many minutes and this that and the other. So it’s interesting when we hear something that’s kind of counter to what common belief is.


[1:03:50.5] LG: Yeah, question the status quo.


[1:03:53.3]RT: Always. Always, always, always. All right,, they could see the sign up, I’m assuming it’s like right there on the front page, in the home page somewhere?


[1:04:04.3] LG: They might get a popup, if they don’t, it’s at the very bottom.


[1:04:08.8] RT: Okay, sign up and then in the first email to get access to a bunch of freebies. Anything else you want to mention that they get access to when they sign up? There’s a stretching article obviously, is there anything else?


[1:04:17.0] LG: There is an interview about speed and agility that I did with my coworker and I have a weight loss eBook for you if you’re into that sort of thing.


[1:04:27.3] RT: Yeah, how do they access that?


[1:04:29.2] LG: You just get a link to it, there’s a download link right there on my website.


[1:04:33.2] RT: Oh okay, that’s also provided when people sign up for free?


[1:04:36.3] LG: Yup.


[1:04:36.2] RT: Okay cool, I wasn’t sure if that was like — okay awesome. All kinds of good information.


[1:04:39.3] LG: No, all free.


[1:04:41.1] RT: All right. Okay guys, there you go, If you go to, you put in Lance’s name, you will get access to the show notes page where we have all kinds of good stuff on there. We’re going to have this interview obviously will be there so you can re-listen to it, you can download it, there will be links in the various podcasting platforms that we are on so you could listen to them there. Ideally you sign up so that way there the stuff comes to you automatically.


Whether it’s iTunes, Stitcher, whatever it may be, whatever is your preferred platform in that we happen to be on, you sign up, much better that way there you don’t have to keep reminding yourself to check in and you don’t miss anything that way. Also on the show notes page, you will have a bunch of ways to share this through social media, we really appreciate it when you introduce new people to the show, it says a lot obviously if you’re willing to do that, obviously if you think highly of the show.


We really appreciate it, it’s one of the ways that we actually get the word out and kind of grow the show. Also, we will have the various links to some of the goodies that, or all the goodies that Lance has mentioned today whether it’s the Mass book by Pat, his own website, ways to get a hold of him, that will all be on there. By the way Lance, as I asked that, do you have any social media accounts right now or anything like that? Facebook, Twitter or anything?


[1:05:46.5] LG: Yeah. I’m probably a little more active on Facebook, you can search for Lance Jacob Goyke, Jacob is actually my middle name. I just put it up there when I was young and kept it.


[1:05:57.4] RT: Easy enough.


[1:05:59.3] LG: Twitter, Instagram, I think they’re both just @lancegoyke.


[1:06:04.7] RT: All right.


[1:06:04.8] LG: Simple enough. Not a common name.


[1:06:06.1] RT: Yeah, real easy. Again, well no, it’s not. At least I haven’t heard it too often, that’s why — because listen, you’re from Vegeta right?


[1:06:13.7] LG: Yes, planet Vegeta.


[1:06:16.3] RT: We’re saying Vegeta people, okay? Get your minds out of the gutter! All right? Jeez, my god. Yeah guys, we’ll have links also to the various ways to get a hold of them. Don’t forget to — if you’re in the Indianapolis area, guys, where you’re located Lance, that’s one of the top spots when it comes to training, some of the best guys in the game, some of the best trainers. If you wouldn’t mind one more time providing the name, the email address and maybe the physical address.


[1:06:41.7] LG: Yeah, I work at Indianapolis Fitness and Sports Training, the physical address is 9402 Uptown drive suite 1600, Indianapolis Indiana, zip code 46256. Email address is Yeah, if you’re ever in town, come say hi, I love when people hang out.


[1:07:06.1] RT: Nice, there you go guys. We’ll also say that, what else here? Mike Robertson is obviously there and who else is there man? It is really a fantastic place to go check out.


[1:07:17.0] LG: Man, Mike Robertson is the co-owner with Phil Hartman who does physical therapy out of the gym. If you need physical therapy, there is no one I would recommend more than Bill. He is Yahweh. I work with two super, super smart guys Tye Terrell and Jay Chung. Super smart guys, we’re always learning stuff from each other which is kind of the ideal, you got this environment where you’re always growing and it’s great.


[1:07:52.0] RT: Okay, all right. What else do we got on the show notes page for everybody? When you’re on the page you can sign up for our own free report and newsletter, always recommend you do that, shows you how to maximize your strength while minimizing your risk for injury which is great because more pig iron on the bar means better performance ultimately, better body composition in terms of increased muscle mass and the most important thing though is it shows you how to do it intelligently.


Again as we’ve been kind of talking about throughout the course of the interview, by learning proper form because there’s no point in getting injured, just not good. As I mentioned before it’s like a double regression and that’s not good. We want progression not regression. So highly recommend you check that out. Guys, if you think or what we’re doing is resonating with you and you enjoy what we’re doing, we really appreciate it when you leave reviews for us.


There is a way that you can do that on the show notes page, on your mobile devices, on iTunes, you get the app on your desktop. There’s ways to leave reviews and if you really dig what we’re doing, five star reviews go a long way for us, not only does it bring the show up higher in the rankings which is great because more people kind of end up finding out about the show, the higher up it goes.


What it does is, great guys like Lance who are busy men doing their thing, they see and notice that the show is worth coming on and we have an engaged audience and it makes it much easier to get people on the show. It benefits everybody ultimately and we really appreciate everyone who has given us a five star review so far.


Feedback, good, bad or fugly, let us know guys, what would you like to see us continue to do, change, switch around, people you’d like us to interview, questions you’d like us to ask. That’s and another thing we’ve been asking for lately is sending us photos and images we talked about videos earlier with Lance with regards to checking your form and whatnot.


Well if you’ve got some training photos of you doing your thing, maybe you got a home gym setup, anything like that, maybe you posted some videos online, you like to get some people to check out, we’d love it man and so does everybody else, I just love seeing people progress, it’s really motivating. You could send those over, the links to to any videos and any images you could send over as well. We really appreciate those.


That being said, we’re pretty much at the end of the show, thanks again Lance, I really appreciate having you on man, we had some fun man, I like that.


[1:09:55.5] LG: We did, I appreciate that your voice is easier to listen to than mine.


[1:09:59.8] RT: No, come on man, what are you talking about? Oh my god, no.


[1:10:03.7] LG: I aspire to be so suave like you.


[1:10:06.7] RT: Here we go, all right, now it’s a good thing that I’m in a fairly small room recording because my head is only able to get so big in here. It’s limited. All right, but anyway, Lance, love to have you back on man, it was great.


[1:10:19.4] LG: I’d love to be back on.


[1:10:20.4] RT: Excellent. All right guys, with that being said, I always say this, put this stuff to use. You heard me say earlier, I kind of eluded to it, the only real “shortcut” is to do it right the first time and the closest you can get to actually doing that is to have somebody who is experienced in giving the people the results that you want to get and helping people who are in your current situation get to ultimately wherever it is.


Basically, you’re looking for your Moses, somebody who has been to the Promised Land, taken others to the Promised Land and is coming back to, it’s fully capable to take you there. Lance definitely, he’s been there, done that. It’s great we have people on the show that are willing to admit to making some mistakes and learning from them because you definitely want to find somebody who has done that, that way there they have some real world experience, not just some stuff they’ve learned in a book but they’re better able to steer you clear, any potholes, any obstacles, anything like that.


The other thing is, Lance is walking his talk, right? He’s just not some guy in an ivory tower pushing pencils. So I highly recommend you guys check him out whether you’re in the area or online, if what he saying sounds like something that you’re in to, check him out guys, I can’t recommend enough having a high quality coach and mentor. It’s the only way to really make things happen quickly.


Other than that, as again, something else we eluded to earlier in the show, you know how we love saying this all the time at the end which is train smart, train hard and we’ll talk to you on the next one.


More Specifically in this Episode

  • Lance explains how he got into physical culture
  • You’re not always going to get things right on the first try
  • Make sure what you’re doing is working
  • Have the willingness to try and experiment with new ways
  • Focus on the process
  • Experiment with different movements
  • “Build up your base”
  • Movement Variety
  • Confusing the Muscle versus the Brain
  • You are capable of more than you think
  • Be comfortable with being uncomfortable
  • Be more patience with your progress
  • Work hard and work smart
  • Know what to learn and what not to learn
  • Get a coach and follow the instructions to a T

About Lance Goyke

Lance Goyke started lifting weights for high school hockey and he’s been hooked ever since. Today, Lance is a strength coach and personal trainer at Indianapolis Fitness and Sports Training in Indiana.

Lance was able to fast track his training knowledge and experience through working with guys like Mike Robertson and Bill Hartman, who first used him as a model for a DVD they created with Eric Cressey called Assess & Correct. Since then, Lance has fostered relationships with some of the greatest up-and-coming trainers around.

He holds a Bachelor’s of Science in Kinesiology and a Personal Training Certificate from Indiana University. He’s served as an instructor for USA Weightlifting and is an assistant professor at the Indiana University-Purdue University Indianapolis IUPUI.

You can connect with him by visiting


FREE Report – Instant Strength: The one little trick that will instantly boost your strength by 10 lbs or more in your main lifts.

Success Quote

Lance Goyke - Fast Track Your Fitness - Super Strength Show - Quote1


Training Resources Mentioned in this Episode

IFAST University (for trainers)

Mass by Pat Davidson

Stop Stretching, You’re Wasting Your Time – Here’s What To Do Instead – Lance Goyke

Guest Videos

Kettlebell Pullover

Protein Shake Tips for Hardgainers

90-90 Hip Lift with Right Arm Reach

Connect With Lance Goyke

Twitter – @LanceGoyke
Instagram – @lancegoyke
Google +

Bonus Q&A

Every person that we interview on The Super Strength Show has an opportunity to answer some extra questions that aren’t asked in the podcast. It’s a chance for our listeners to learn a little bit more about our guests and to get even more value from our show. Check out the answers that  Lance Goyke provided below!

Can you share one of your habits that contribute to your success in the gym?  Having a training partner is the best thing for me. When one of you is weak willed, the other usually isn’t.

What are your favourite exercises?  Push ups are definitely my favorite. They’re a great tool to shut off overactive pecs, turn on deep abdominal muscles, and even load the crap out of that upper body.  Second to that, the deadlift is usually a pillar of sound training.

What are your favourite muscle groups to train?  Uhh… arms?

What are your favourite pieces of equipment?  A trap bar for deadlifting is hands down my favorite. The way the weight is distributed makes it a little easier for new clients to pick up a proper deadlift pattern, and you can load the crap out of it if you’re already proficient.

What is currently on your workout music playlist?  Man, I’m particular about music. Taylor Swift and Justin Bieber radio has powered most of my workouts as of late. My training sessions have been too long to be loud, where music just becomes exhausting. If I want loud, I go with things like Northlane (, Bring Me the Horizon (, or I See Stars ( If I need to calm down, I really enjoy things like Walk the Moon (, Smallpools (, and Bleachers ( That last one is a great video. I heard they almost died falling off that bus, haha.

How do you psych up for a workout or set?  I just remember that the effort I put out in the gym is making me better. Make yourself better.

What was one exercise or routine that gave you great gains in muscle mass and/or strength?  Man, I’m doing it now. I’ve been working up to a 5 rep maximum each day, then doing that weight for sets of 3 until I can’t anymore. I usually get somewhere between 6-12 sets. Then I do something similar and an opposite group for 4×8. Then some more “rehab” type exercises to undo all of the bad stuff I just did to my body.

A sample day might look like:
A) Floor Press 6-12×3 (90 sec rest)
B1) DB Bench 4×8 (60 sec rest)
B2) DB Row 4×8 (60 sec rest)
C) Half Turkish Get Up 3×4 (30 sec rest)
E) Dead Bug 3×4 breaths (30 sec rest)

I’ll do that for 3 different days. Workout tend to be 75-90 minutes long. My nervous system is cashed after these days, and it’s actually more forgiving on my whiny joints.

What’s your favourite way to speed up recovery between workouts?  Sleep. Other than that, I use what I call “reset” exercises to shut my back off a little bit.

What’s your favourite meal?  Favorite to make? Eggs with tomatoes and hot sauce. Super easy.  Favorite to eat? Fancy ribeye and veggies.

What’s your favourite cheat meal and how often do you indulge?  Ahhh… gotta say pizza. I’m being a little more strict with my diet right at this moment, but usually I’ll have a pizza once a week after my men’s league hockey game.

What supplements do you feel work well for you?  Caffeine. I can be super sensitive if I haven’t just been dripping it into my bloodstream constantly for two weeks.

What do you do to relax?  Listen to music. Play guitar. Exhale. Turn off noises. Meditate. Write. All sorts of stuff depending on the mood.

Check Out What Others Are Saying on iTunes! 

  • Awesome Podcast
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    Please don’t ever stop,i really enjoy it. Wish i found it before. I listen to it while working out or driving etc. Just wanted to tell you to keep doing what you are doing. And would love to see more of people like Mike Israetel etc. Such as Brad Schoenfeld. Anyways love the show, thanks for making it.

  • Very professional
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    Always learning something new from Ray and his well selected line up of guests. Sometimes feels a little repetitive as Ray asks all the tried and tested questions to ensure the listener always has a takeaway..its laid back but focused and very professional !!

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    May 22, 2015 by Chuck Osswald from United States

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  • Well structured, interesting, and informative.
    May 2, 2015 by TEEJ888888 from Canada

    I just listened to the first two episodes of the podcast. It's really good. The questions are solid, there is lots of good advice for lifting and for life, and Ray does a good job at interacting with the guest but keeping things on track and flowing. Ray is articulate and the guests seem professional and smart. Overall, I'm very impressed.

  • My top 5 favorite show!
    April 16, 2015 by mrcdmag from United States

    Great show with lots of valuable information! I always have my notebook open and writing.

  • Top strength show
    April 16, 2015 by Alastair7890 from United Kingdom

    Very informative. Top guests

  • Great Show!
    April 10, 2015 by SloneStrength from United States

    Well prepared show. Amazing professionalism! Keep up the great work.

    March 4, 2015 by jamie729 from United Kingdom

    This is an awesome podcast the format, the guests & the topics disscussed are all truely infomative. No BS contained the show always opens up new schools of thoughts and ideas to the listeners. keep up the good work.

  • Subscribe, instantly addictive
    March 2, 2015 by thebroadkaz from Canada

    This show is amazing to listen to it motivates you not only for the gym but for setting and achieving goals in your every day life. Very motivating and positive. Truly helps to get you in the right frame of mind for life and for the gym.

  • An absolutely ace show everytime
    February 24, 2015 by Tommy Eggleton from United Kingdom

    This show is phenomenal! The format and repeated questions for each episode keep the show driving forward, the guests have had ample time to prepare excellent and considered opinions and yet the show never feels like anything but no-BS conversations on building seuperhuman strength and mighty bodies. The host, Ray Toulany, consistently does a marvellous job of drawing out even more from his guests than the material they've prepared and some of the stories that are teased out are superb. I wholeheartedly recommend this to anybody that trains, thinks about training, or simply admires strength sports and bodybuilding in general.

  • Great Resource
    February 4, 2015 by Velvet Jones81 from United States

    For someone new to the strength sports like myself this show has been a great resource. Thanks for doing this show. It has helped a lot.

  • Paul McIlroy
    February 2, 2015 by Paul McIlroy from United Kingdom

    I've been an avid aficionado of all things strength and physical culture related for the vast majority of my entire life. As a former world champion powerlifter and trainer of world champions in different strength sports I can honestly say that Ray Toulany's Super Strength Show is an absolutely INVALUABLE resource for those wishing/needing to maximise their holistic understanding of strength, what it is to be strong, why that is important and how to best achieve it! The list of guests reads like a star studded "who's who" of strength and conditioning ROYALTY! Plus, more than anything the interviews are a ton of fun and provide a fascinating insight into the very best in the business and what makes them tick. It was my complete pleasure and privilege to be a guest on this amazing show (episode 37). If YOU claim to be serious about strength training and are not currently subscribed to THIS show, my honest advice is do so immediately...if not sooner!

  • Super Strength Show
    January 26, 2015 by Joeino from United States

    I love this podcast as I seem to pick up valuable information from each guest. Listing to this is a fun and productive use of my time

  • Excellent Information
    January 26, 2015 by TaylorrrrNB from United States

    These guys obviously do their homework, work hard to create an excellent show and know who to interview in the world of strength and fitness! I’m very impressed by what they have created and the quality of what they do. You need to subscribe! TODAY!!

  • by Brandon Richey
    January 22, 2015 by Great Work SSS from United States

    The Super Strength Show is a fantastic resource for all things concerning strength, fitness, and life. The multitude of guests provides tons of information and perspectives that every listener will appreciate. If you’re serious about strength and the physical culture this is a resource that you just can’t pass up!

  • Very glad I stumbled across this podcast!
    January 22, 2015 by rk102 from United States

    Great info from big-time guests in the strength and conditioning world. Keep up the great work, Ray!

  • Awesome show
    January 13, 2015 by Bonjower from Canada

    The Podcast is the best I’ve encountered in the fitness/bodybuilding sector. The host has a great ability to pull the pertinent information out of his guests. The topics are great and you seem to be able to get useful information out of every interview! Awesome podcast!!

  • Do yourself a favour and subscribe
    January 1, 2015 by GameOverBoss from Canada

    The amount of info and resources in the SuperStrengthShow is just incredible. All of this coming from guests that are the best of the best in their fields. Great questions are asked to these guys and some really insightful answers given (along with a few laughs). I hate wasting time and i'm always looking to evolve and refine my training. This podcast has saved me hours of digging through the crazy crap on the internet to find valid info. It has also introduced me to things i would have never thought to look up. Really can’t recommend enough.

  • Master SFG
    December 24, 2014 by X-Fab69 from Italy

    Awesome Podcast! A whole lot of great and useful information provided by very accomplished athletes and coaches with an extended experience on the ground!

  • Charles C
    December 22, 2014 by CharlieConnely from Canada

    Very impressed with the quality guests that the Super Strength Show is interviewing. Loaded with with actionable and inspiring information. Great production quality and daily episodes!

  • Well done Ray
    December 19, 2014 by Matt McWilliams from United States

    Wow…Super Strenght Show Podcast is flat out awesome. Good production quality. Easy to listen. Very impressed Ray. Keep bringing it.

Click here for the full page of reviews!

Before You Go – Rate, Review, and Subscribe In iTunes

Reviews for the podcast on iTunes are greatly appreciated (especially 5 star reviews) and will allow us to get the word out about the show and grow as a community. We read every single review on iTunes and believe that each one goes a long way in helping us make the show even better! Good, bad, or ugly, we want to get your feedback. It would mean the world to us if you participated in rating/reviewing our show in iTunes. Here’s how you can participate….

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