The Upgrade w/ Ben Craughwell

E185 - If You're Stuck With The Same Body, Listen To This

If you’ve been training for years but your body hasn’t changed in a long time, this episode is for you.
In this episode, Ben will break down why most men get “stuck” physically even though they’re working hard, eating reasonably well, and staying consistent. The issue is almost never effort. 

E184 - How To Get Jacked In 2026

Training harder isn’t the answer anymore.
In this episode, Ben breaks down exactly what it will actually take to get jacked in 2026  without living in the gym or wrecking your life.

E183 - Why Most Men Stay Average & How To Become The Top 1%

In this episode, Ben will break down the exact behaviours, decisions, and blind spots that keep men stuck looking the same year after year… even though they train, work hard, and want more.

E182 - 21 Reasons Why You Can’t Build Muscle Yet (And How to Fix It)

If you’ve been training for months (or years) and you still look the same, it’s not because you’ve got “bad genetics.” It’s because one or more of the fundamentals are off - and most guys are unknowingly sabotaging muscle growth every week.
In this episode, Ben will break down 21 of the most common reasons you’re not building muscle yet, and the simple fixes that actually work.

E181 - How To Force Your Brain To Like Hard Work

Most men know what to do to get in shape. The real problem is getting yourself to actually do it, day after day, when you are tired, stressed, and not in the mood.
In this episode Ben will break down how to train your brain to crave hard work instead of avoiding it, so lifting, meal prep, and saying no to junk stops feeling like a constant battle. You will learn how to build the kind of discipline that does not rely on motivation, and how to make hard choices feel automatic instead of heroic.

E180 - You Will 100% Experience This When Getting into Shape

In this episode Ben will break down the experiences every man goes through on the way to getting lean, strong and in control - and why most men quit right at the point they’re actually about to break through.

E179 - 7 Reasons You Struggle With Belly Fat (Even If You Eat Clean)

In this episode, Ben will break down why your belly is still the last thing to lean out.. even though you “eat clean,” train, and feel like you’re doing most things right.
If you’re a busy professional, business owner or exec who has been stuck with the same midsection for years, this will show you exactly what’s been missing.

E178 - Why Fitness is an Infinite Game

In this episode Ben talks about why fitness is an infinite game - something you don’t “win,” finish, or graduate from. If you’re tired of starting over every January and want a way of training and eating that fits the rest of your life, this episode will help you reframe how you think about fitness for good.

E177 - Throwback: How To Start A Muscle Gain Phase Properly

In this episode, Ben explains how to start a muscle gain phase properly, and delves into the many mistakes he's made along the way in his pursuit of getting as muscular as possible. 

E176 - Why You Need Deprivation To Get Into Shape

Most people run from the word “deprivation”… but it’s exactly what you need if you want a body you’re actually proud of.
In this episode, Ben breaks down why a little bit of short term sacrifice is the only way to unlock long term freedom - more confidence, better discipline, and a physique that doesn’t yo-yo every few months.