web02.fireside.fm Tue, 07 Apr 2026 06:42:16 -0500 Fireside (https://fireside.fm) Lift & Learn - Episodes Tagged with “Squat” https://liftandlearn.fireside.fm/tags/squat Sat, 14 May 2022 12:15:00 -0400 In this podcast you’ll be listening to me explain and dive deep into various health and fitness topics. I’ve trained hundreds of clients throughout the years and with this podcast, I try to reach even more people who are looking to change their life in a positive way. You’ll hear about new information and solutions to your weight loss and fitness journey that will actually help you. It might not take 4-8 weeks to reach your goal and that’s just the truth. There is no magic pill when it comes to weight loss or strength gain, it’s just about doing things properly and consistently and you’ll learn a lot more about this when you hit that play button! en-us episodic A podcast to help you along in your own fitness journey! Isaiah Copon In this podcast you’ll be listening to me explain and dive deep into various health and fitness topics. I’ve trained hundreds of clients throughout the years and with this podcast, I try to reach even more people who are looking to change their life in a positive way. You’ll hear about new information and solutions to your weight loss and fitness journey that will actually help you. It might not take 4-8 weeks to reach your goal and that’s just the truth. There is no magic pill when it comes to weight loss or strength gain, it’s just about doing things properly and consistently and you’ll learn a lot more about this when you hit that play button! yes gym, bodybuilding, exercise, weight loss, fitness, health, healthy, nutrition, stress, sleep, lift, strong, coach, personal trainer, trainer, workout, diet, nutrition Isaiah Copon ijcopon@gmail.com #86: Can You Gain Muscle During a Cut, When to Increase the Weights You’re Using https://liftandlearn.fireside.fm/liftandlearn-86 2f06da52-b695-46fd-bc16-319c0671c69e Sat, 14 May 2022 12:15:00 -0400 Isaiah Copon full Isaiah Copon After talking about why training in the morning can help you be more consistent, the Leafs headed to Game 7, I talk about how you can actually gain muscle during a cut phase and when you should increase the weights you use. 24:41 yes After talking about why training in the morning could help you be more consistent. I tell you some stories about some of my experiences with morning workouts. Then, I talk about if it’s impossible for you to gain muscle in a calorie deficit and when is a good time to increase the weights you’re using in the gym. Can you gain muscle during a calorie deficit (11:56) When it’s to increase the weights (16:50) fitness, health, gains, calories, macros, macronutrients, workout, lift, learn, education, strong, workout, pandemic, covid, covid-19, fasting, intermittent fasting, plateau, fasting, detox, newbie, bmi, tracking, food, scale, lose weight, diet, exercise, volume, stronger, pandemic, mistakes, learn, coffee, preworkout, water, overtraining, knee, sugar, diet, mobility, exercise, movement, medicine, food, cooking, home gym, barbell, muscle, motivation, dedication, discipline, track, intuitive, stress, hips, weight gain, recovery, injury, triceps, chest, shoulder, delt, deltoid, glute, butt, strong, weight, patience, consistency, fat, cardio, gains, results, full body, imbalance, vegetables, real life, progress, bulk, new year, goals, After talking about why training in the morning could help you be more consistent. I tell you some stories about some of my experiences with morning workouts. Then, I talk about if it’s impossible for you to gain muscle in a calorie deficit and when is a good time to increase the weights you’re using in the gym.

  • Can you gain muscle during a calorie deficit (11:56)
  • When it’s to increase the weights (16:50)
]]> After talking about why training in the morning could help you be more consistent. I tell you some stories about some of my experiences with morning workouts. Then, I talk about if it’s impossible for you to gain muscle in a calorie deficit and when is a good time to increase the weights you’re using in the gym.

  • Can you gain muscle during a calorie deficit (11:56)
  • When it’s to increase the weights (16:50)
]]> #85: Why You Need to Be Doing Farmer’s Walks, Why Doing the Exercises You Neglect the Most Will Give You the Most Benefit https://liftandlearn.fireside.fm/liftandlearn-85 98aefbfe-fe0f-47f6-8fb2-ce770d82cbe2 Fri, 06 May 2022 16:30:00 -0400 Isaiah Copon full Isaiah Copon After talking about why water can improve your strength and performance in the gym, my own new workout training phase, and the NBA and NHL Playoffs, I talk about why doing farmer's walks can be so beneficial and why doing the exercises you neglect the most will give you the most benefit. 22:42 yes After talking about why water can be so important for working out, my new training phase, and some sports, I talk about why doing the exercises you’re ignoring will give you the most benefit and why you need to start doing farmer’s walks. Why you need to do exercises that you constantly ignore (8:31) Talking about farmer’s walks (16:01) fitness, health, gains, calories, macros, macronutrients, workout, lift, learn, education, strong, workout, pandemic, covid, covid-19, fasting, intermittent fasting, plateau, fasting, detox, newbie, bmi, tracking, food, scale, lose weight, diet, exercise, volume, stronger, pandemic, mistakes, learn, coffee, preworkout, water, overtraining, knee, sugar, diet, mobility, exercise, movement, medicine, food, cooking, home gym, barbell, muscle, motivation, dedication, discipline, track, intuitive, stress, hips, weight gain, recovery, injury, triceps, chest, shoulder, delt, deltoid, glute, butt, strong, weight, patience, consistency, fat, cardio, gains, results, full body, imbalance, vegetables, real life, progress, bulk, new year, goals, squat, bones, farmers walk After talking about why water can be so important for working out, my new training phase, and some sports, I talk about why doing the exercises you’re ignoring will give you the most benefit and why you need to start doing farmer’s walks.

  • Why you need to do exercises that you constantly ignore (8:31)
  • Talking about farmer’s walks (16:01)
]]> After talking about why water can be so important for working out, my new training phase, and some sports, I talk about why doing the exercises you’re ignoring will give you the most benefit and why you need to start doing farmer’s walks.

  • Why you need to do exercises that you constantly ignore (8:31)
  • Talking about farmer’s walks (16:01)
]]> #84: How to Exercise if You Don’t Have the Time, Why You Shouldn’t Be Training to Failure https://liftandlearn.fireside.fm/liftandlearn-84 bafb0d22-f56e-4dca-8510-85767a7e7b55 Fri, 29 Apr 2022 11:00:00 -0400 Isaiah Copon full Isaiah Copon After talking about the importance of full body routines, my own workouts, and the NBA playoffs, I talk about how you can exercise even though you don't have the time and why you shouldn't be training to failure. 40:55 yes After talking about how full body routines can be so effective, my own workouts, and the NBA Playoffs, I talk about how you can fit in exercise into your life if you’re too busy, and why you should not be training to failure. How to exercise if you don’t have the time (11:47) Why you shouldn’t be training to failure (27:36) fitness, health, gains, calories, macros, macronutrients, workout, lift, learn, education, strong, workout, pandemic, covid, covid-19, fasting, intermittent fasting, plateau, fasting, detox, newbie, bmi, tracking, food, scale, lose weight, diet, exercise, volume, stronger, pandemic, mistakes, learn, coffee, preworkout, water, overtraining, knee, sugar, diet, mobility, exercise, movement, medicine, food, cooking, home gym, barbell, muscle, hiit, liss, highly processed, sugar, motivation, dedication, discipline, track, intuitive, stress, hips, weight gain, recovery, injury, triceps, chest, shoulder, delt, deltoid, glute, butt, strong, weight, patience, consistency, fat, cardio, gains, results, full body, imbalance, vegetables, real life, progress, bulk, new year, goals, squat, bones After talking about how full body routines can be so effective, my own workouts, and the NBA Playoffs, I talk about how you can fit in exercise into your life if you’re too busy, and why you should not be training to failure.

  • How to exercise if you don’t have the time (11:47)
  • Why you shouldn’t be training to failure (27:36)
]]> After talking about how full body routines can be so effective, my own workouts, and the NBA Playoffs, I talk about how you can fit in exercise into your life if you’re too busy, and why you should not be training to failure.

  • How to exercise if you don’t have the time (11:47)
  • Why you shouldn’t be training to failure (27:36)
]]> #83: How Lifting Strengthens Your Bones, When to Not Hit the Biggest Muscle Group in a Workout https://liftandlearn.fireside.fm/liftandlearn-83 b9305e25-4072-4557-b9f8-503079af96f6 Fri, 15 Apr 2022 19:00:00 -0400 Isaiah Copon full Isaiah Copon After talking about the Raptors game, the MLB, journalling / self-reflection, and Cedric McMillan, I talk about how resistance training can make your bones stronger and when not to hit the biggest muscle group first during a workout. 27:20 yes After talking about my adventure to the Raptors game, the start of the Blue Jays season, journaling / self-reflection, and Cedric McMillan, I talk about how resistance training can make your bones stronger and when to not hit the biggest muscle group first during a workout. How lifting makes your bones stronger (11:09) When to not hit the biggest muscle group first (16:49) fitness, health, gains, calories, macros, macronutrients, workout, lift, learn, education, strong, workout, pandemic, covid, covid-19, fasting, intermittent fasting, plateau, fasting, detox, newbie, bmi, tracking, food, scale, lose weight, diet, exercise, volume, stronger, pandemic, mistakes, learn, coffee, preworkout, water, overtraining, knee, sugar, diet, mobility, exercise, movement, medicine, food, cooking, home gym, barbell, muscle, hiit, liss, highly processed, sugar, motivation, dedication, discipline, track, intuitive, stress, hips, weight gain, recovery, injury, triceps, chest, shoulder, delt, deltoid, glute, butt, strong, weight, patience, consistency, fat, cardio, gains, results, full body, imbalance, vegetables, real life, progress, bulk, new year, goals, squat, bones After talking about my adventure to the Raptors game, the start of the Blue Jays season, journaling / self-reflection, and Cedric McMillan, I talk about how resistance training can make your bones stronger and when to not hit the biggest muscle group first during a workout.

  • How lifting makes your bones stronger (11:09)
  • When to not hit the biggest muscle group first (16:49)
]]> After talking about my adventure to the Raptors game, the start of the Blue Jays season, journaling / self-reflection, and Cedric McMillan, I talk about how resistance training can make your bones stronger and when to not hit the biggest muscle group first during a workout.

  • How lifting makes your bones stronger (11:09)
  • When to not hit the biggest muscle group first (16:49)
]]> #82: How to Cut the Right Way, Why Resistance Bands are Underrated https://liftandlearn.fireside.fm/liftandlearn-82 34c72a69-e6ba-4cff-8589-935a0a00f372 Fri, 08 Apr 2022 14:30:00 -0400 Isaiah Copon full Isaiah Copon After talking about another week of being sick, the finale of March Madness, and the Grammy's, I talk about how to cut the easiest and smartest way and why resistance bands can be so useful and important. 34:46 yes After talking about my week of sickness and bad training, the March Madness final, and the Grammy’s, I talk about how you can cut the right way, and why resistance bands can be so useful. How to cut the easiest way (8:21) Why resistance bands are important (21:54) fitness, health, gains, calories, macros, macronutrients, workout, lift, learn, education, strong, workout, pandemic, covid, covid-19, fasting, intermittent fasting, plateau, fasting, detox, newbie, bmi, tracking, food, scale, lose weight, diet, exercise, volume, stronger, pandemic, mistakes, learn, coffee, preworkout, water, overtraining, knee, sugar, diet, mobility, exercise, movement, medicine, food, cooking, home gym, barbell, muscle, hiit, liss, highly processed, sugar, motivation, dedication, discipline, track, intuitive, stress, hips, weight gain, recovery, injury, triceps, chest, shoulder, delt, deltoid, glute, butt, strong, weight, patience, consistency, fat, cardio, gains, results, full body, imbalance, vegetables, real life, gender, male, female, men, women, progress, bulk, new year, goals, squat After talking about my week of sickness and bad training, the March Madness final, and the Grammy’s, I talk about how you can cut the right way, and why resistance bands can be so useful.

  • How to cut the easiest way (8:21)
  • Why resistance bands are important (21:54)
]]> After talking about my week of sickness and bad training, the March Madness final, and the Grammy’s, I talk about how you can cut the right way, and why resistance bands can be so useful.

  • How to cut the easiest way (8:21)
  • Why resistance bands are important (21:54)
]]> #81: Why Tempo is So Important, Why You Need to Incline Bench More https://liftandlearn.fireside.fm/liftandlearn-81 105d37e7-8715-461f-b586-c878b105296a Fri, 01 Apr 2022 19:15:00 -0400 Isaiah Copon full Isaiah Copon After talking about changing my dumbbell bench press form, reducing the pressure and stress you put on yourself, I talk about why tempo can be so important during your lifts and why you need to do more incline bench press. 23:34 yes After talking about my new dumbbell bench press form, reducing the pressure you put on yourself, and the Oscar’s 2022, I talk about why tempo is so important in your lifts and why incline bench press needs to be more of a focus these days. Why tempo is important (10:38) Why incline bench is important (18:01) fitness, health, gains, calories, macros, macronutrients, workout, lift, learn, education, strong, workout, pandemic, covid, covid-19, fasting, intermittent fasting, plateau, fasting, detox, newbie, bmi, tracking, food, scale, lose weight, diet, exercise, volume, stronger, pandemic, mistakes, learn, coffee, preworkout, water, overtraining, knee, sugar, diet, mobility, exercise, movement, medicine, food, cooking, home gym, barbell, muscle, hiit, liss, highly processed, sugar, motivation, dedication, discipline, track, intuitive, stress, hips, weight gain, recovery, injury, triceps, chest, shoulder, delt, deltoid, glute, butt, strong, weight, patience, consistency, fat, cardio, gains, results, full body, imbalance, vegetables, real life, gender, male, female, men, women, progress, bulk, new year, goals, squat After talking about my new dumbbell bench press form, reducing the pressure you put on yourself, and the Oscar’s 2022, I talk about why tempo is so important in your lifts and why incline bench press needs to be more of a focus these days.

  • Why tempo is important (10:38)
  • Why incline bench is important (18:01)
]]> After talking about my new dumbbell bench press form, reducing the pressure you put on yourself, and the Oscar’s 2022, I talk about why tempo is so important in your lifts and why incline bench press needs to be more of a focus these days.

  • Why tempo is important (10:38)
  • Why incline bench is important (18:01)
]]> #52: Benefits of Weightlifting Shoes, How To Get Back After Time Off https://liftandlearn.fireside.fm/liftandlearn-52 cc003ca9-9b8a-4d42-8df8-20deeb9fd060 Fri, 10 Sep 2021 08:00:00 -0400 Isaiah Copon full Isaiah Copon After talking about my training, Leylah Fernandez, the Drake album, and gut bacteria research, I talk about the benefits of weightlifting shoes and how to get back into fitness after some time off. 29:19 no After talking about my training this week, a new Adam Sandler movie, tennis star Leylah Fernandez, and research on gut bacteria, I talk about how beneficial weightlifting shoes can be and how to get back in shape after some time off. Benefits of weightlifting shoes (15:54) How to get back into fitness after some time off (20:48) fitness, health, gains, calories, macros, macronutrients, workout, lift, learn, education, strong, workout, pandemic, covid, covid-19, fasting, intermittent fasting, plateau, fasting, detox, newbie, bmi, tracking, food, scale, lose weight, diet, exercise, volume, stronger, pandemic, mistakes, learn, coffee, preworkout, water, overtraining, knee, sugar, diet, mobility, exercise, movement, medicine, food, cooking, home gym, barbell, muscle, hiit, liss, highly processed, sugar, motivation, dedication, discipline, track, intuitive, yoga, hydration, stress, hips, weight gain, recovery, injury, triceps, walk, chest, weightlifting shoes, shoes After talking about my training this week, a new Adam Sandler movie, tennis star Leylah Fernandez, and research on gut bacteria, I talk about how beneficial weightlifting shoes can be and how to get back in shape after some time off.

  • Benefits of weightlifting shoes (15:54)
  • How to get back into fitness after some time off (20:48)
]]> After talking about my training this week, a new Adam Sandler movie, tennis star Leylah Fernandez, and research on gut bacteria, I talk about how beneficial weightlifting shoes can be and how to get back in shape after some time off.

  • Benefits of weightlifting shoes (15:54)
  • How to get back into fitness after some time off (20:48)
]]> #9: How to Get Better at a Lift, The Importance of Fibre https://liftandlearn.fireside.fm/liftandlearn-9 e6e24f5b-81a8-4e7f-97be-e27dabb7e4b5 Fri, 13 Nov 2020 00:15:00 -0500 Isaiah Copon full Isaiah Copon In this episode I'll go over why frequency is key when it comes to trying to improve a certain lift or if you want to bring up a lagging body part. I also tell you why fibre is so important when it comes to being healthy and I give you a few foods you can eat for yourself. 23:31 no After talking about the gyms not really opening up, I talk about what you can do in order to get better at doing a certain lift. After that, I go over the importance of fibre (fiber?), specifically why it’s good for you and how to eat more of it. How to improve in an exercise (5:54) Fibre talk (15:45) fitness, health, gains, calories, macros, macronutrients, workout, lift, learn, education, strong, workout, mobility, pandemic, covid, covid-19, fibre, fiber, improve After talking about the gyms not really opening up, I talk about what you can do in order to get better at doing a certain lift. After that, I go over the importance of fibre (fiber?), specifically why it’s good for you and how to eat more of it.

  • How to improve in an exercise (5:54)
  • Fibre talk (15:45)
]]> After talking about the gyms not really opening up, I talk about what you can do in order to get better at doing a certain lift. After that, I go over the importance of fibre (fiber?), specifically why it’s good for you and how to eat more of it.

  • How to improve in an exercise (5:54)
  • Fibre talk (15:45)
]]> #5: Why You Should / Need To Deadlift, All About Creatine https://liftandlearn.fireside.fm/liftandlearn-5 c23d05ba-ee82-4456-9b50-1478754a5857 Fri, 16 Oct 2020 00:15:00 -0400 Isaiah Copon full Isaiah Copon In this episode I go over why everyone needs to be deadlifting and also why everyone should be taking creatine. 26:16 no After talking about my training, deadlift progress, gyms being closed (again!), and the launch of my personal website, I talk about two essential things: deadlifting and creatine. Importance of the deadlift (7:18) All about creatine (18:38) fitness, health, gains, calories, macros, macronutrients, workout, lift, learn, education, strong, workout, pandemic, covid, covid-19, fasting, intermittent fasting, plateau, deadlift, squat, creatine, sumo After talking about my training, deadlift progress, gyms being closed (again!), and the launch of my personal website, I talk about two essential things: deadlifting and creatine.

  • Importance of the deadlift (7:18)
  • All about creatine (18:38)
]]> After talking about my training, deadlift progress, gyms being closed (again!), and the launch of my personal website, I talk about two essential things: deadlifting and creatine.

  • Importance of the deadlift (7:18)
  • All about creatine (18:38)
]]>