345. Building Muscle And Burning Fat - Old School Principles Explained By Dr. Nash Jocic

Feb 28, 2026

Dr. Nash Jocic, a veteran personal trainer and bodybuilding coach, shares old-school high-volume training and low-carb, high-protein nutrition ideas. He explains why weekly muscle recovery matters and why soreness is not proof of progress. The conversation covers progressive overload, time under tension, training fasted, and practical steps to scale workouts.

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ADVICE

Use High Weekly Volume For Muscle Growth

Do high weekly training volume for growth rather than minimal sets.
Aim ~20–30 sets/week for large muscle groups and 10–16 sets/week for small muscles, because bodybuilders historically built physiques this way.

INSIGHT

Train Joint Units Not Isolated Muscles

Treat joints as units not isolated muscles when programming frequency and recovery.
Connective tissues, tendons and ligaments need longer recovery than muscle fibers, so train a whole unit and leave it a week.

ADVICE

Stop Judging Workouts By Soreness

Don't use soreness as the measure of an effective workout.
DOMS is an immune response to tissue damage and varies widely between people without correlating to growth.

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In this episode of the Boost Your Biology podcast, Lucas Aoun interviews Dr. Nash Jocic, a seasoned personal trainer with decades of experience. They discuss timeless training principles, the importance of high volume workouts, the myth of soreness as an indicator of workout effectiveness, and the role of nutrition in bodybuilding. Dr. Jocic emphasizes the significance of protein and fats over carbohydrates, challenges the concept of calorie counting, and explains the principle of progressive overload in training. The conversation concludes with a powerful message about the importance of knowledge in achieving fitness goals.

Relevant Links:

Dr Nash Jocic’s YouTube channel: https://www.youtube.com/@Dr.NashJocic/videos

Get Coaching With Lucas Aoun Here: https://www.boostyourbiology.com/product/coaching

The information provided in this podcast episode is for entertainment purposes and is NOT MEDICAL ADVICE. The products presented and discussed in this podcast are explicitly only relevant to those who reside in the US. The statements and discussions held within this episode, are NOT approved by the TGA. If you have any questions about your health, contact a medical professional. This content is strictly the opinions of Lucas Aoun and is for informational and entertainment purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult with their doctors or qualified health professionals regarding specific health questions. Neither Lucas Aoun nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this content. All consumers of this content especially taking prescription or over-the-counter medications should consult their physician before beginning any nutritional, supplement or lifestyle program.

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