EP 169 – Ray Williams

This episode was our most highly downloaded episode of 2018 and we are glad to re-share it as we start 2019.


Greg Nuckols has over a decade of experience under the bar, and a BS in Exercise and Sports Science. He’s held 3 all-time world records in powerlifting in the 220 and 242 classes.

He’s trained hundreds of athletes and regular folks, both online and in-person. He’s written for many of the major magazines and websites in the fitness industry, including Men’s Health, Men’s Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com. Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief Content Director for Juggernaut Training Systems and current full-time work here on Stronger By Science.

His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer.


Some of the questions we got to ask him included:

  • Mobility, foam rolling, and stretching (static or dynamic) – what is good for powerlifters vs bad or waste of time?
  • How would you recommend a powerlifter do an off season on season when they are scheduling meets in a year? Is it true that you should only work on weaknesses on off season times? Lets assume you have 16 weeks before the next meet, how much weakness work can you do before you should start focusing on being more specific on the comp movements?
  • Should there be a body fat percentage that is optimal for bigger powerlifters to try to stay around? Is there a good rule of thumb on weight gain when trying to go up a weight class? BB medicine has the limit to 40″ on the waist and PLto win says to maintain no greater than 15% bf
  • Cardio – are 10 minute walks enough for most lifters? What would also be good as far as cardio for general health?
  • From Jeff Ash – Is high intensity interval training better than low intensity cardio for strength athletes trying to maximize gains?

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