Episodes
I had Dr. Eric Helms back on the Swole Radio Podcast to discuss his new pure bodybuilding approach. He has made some major changes to his programming with great results. We talk about:
0:32 Overview of how things have changed since contest prep
3:22 Current training split
14:53 Main movements
19:47 Supersets
31:48 Rest pause / drop sets
43:24 Tracking progress on drop sets
46:43 Updating on Eric’s nutrition
48:34 Rate of weight gain and calorie intake for bulking
51:15 Body...
Published 08/17/24
I had the honour of having Dr. Eric Helms back on the Swole Radio Podcast to discuss fat loss:
1:10 Does eating clean matter for fat loss?
6:23 Fiber intake
13:17 Nutrient timing: distributing carbs
21:34 Post-workout nutrition
26:07 Protein timing
34:17 Bedtime nutrition
39:24 Refeeds & diet breaks
50:39 Adjusting macros
Find Eric:
https://3dmusclejourney.com/
IG: @helms3dmj
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Published 07/09/24
I had Dr. Mike Israetel (co-founder of Renaissance Periodization and Team Full-ROM) back on the Swole Radio Podcast to discuss his current training set-up (during contest prep). We discuss:
1:10 training split
9:34 main movements, underrated exercises
29:11 training volume
38:45 intensity techniques
53:57 progression & mesocycle design
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Published 04/30/24
Dr. Eric Helms is back on Swole Radio to recap his 2023 season, where he turned pro as a bodybuilder in the WNBF and competing in WNBF Worlds. We cover:
1:08 Thought process behind planning prep
6:50 Diet/macros in the off-season vs. prep
11:22 Meal structure
24:47 Rates of loss
34:44 Diet manipulations to make prep easier
43:38 Training for powerlifting & bodybuilding
51:11 Training periodization techniques
54:32 What was different about this prep?
59:24 What changes does Eric...
Published 12/24/23
I had Jeff Alberts (The Godfather) back on Swole Radio to discuss his 2023 prep and some natural bodybuilding wisdom.
Find Jeff:
https://3dmusclejourney.com/
IG: @3dmj_godfather
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(This is an affiliate link - I’ll receive a small commission when you use it)
My e-books: https://askdrswole.com/
Dream Physique Nutrition Course:...
Published 12/18/23
I had Max Coleman on to speak about some new studies out of Brad Schoenfeld’s group. We cover these studies (and more):
Muscular adaptations in drop set vs. traditional training: a meta-analysis
Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations
The effects of a one-week deload period during supervised resistance training on muscular adaptations
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Published 10/25/23
I had Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal calories and macros for fat loss. We discuss:
0:35 Muscle and strength pyramids
7:19 How do you find maintenance calories?
15:06 Choosing a calorie deficit
26:00 For more advanced bodybuilders, how fast can you lose fat without losing muscle?
29:03 How will you know you’re losing muscle?
32:04 Protein for fat loss
37:53 Protein in the offseason vs. in contest prep
40:17 Does speed of digestion matter for...
Published 09/13/23
A great episode with Dr. Pak Androulakis-Korakakis - PhD, coach at Stronger by Science, and chief editor of the REPS Research Review. We talk about some new research on minimalist training, changes that happen in contest prep, and deloading.
Find Dr. Pak :
https://linktr.ee/drpak
On IG: @dr__pak
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Published 08/21/23
Milo Wolf is a PHD candidate, online coach, as well as natural bodybuilder and powerlifter. Here we discuss training at long muscle lengths for hypertrophy. We discuss:
What’s unique about training in the lengthened position
How he’s training with lengthened partials and his experience
How to incorporate this type of training for each muscle group
Lengthened supersets and other techniques to try
New research on the accuracy of RIR/RPE
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Published 07/26/23
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Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS
(This is an affiliate link - I’ll receive a small commission when you use it)
My e-books: https://askdrswole.com/
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Follow me on social media:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
FACEBOOK GROUP: https://www.facebook.com/groups/drswole
TIKTOK:...
Published 07/12/23
I had Big Ron Partlow (IFBB Pro Bodybuilder) on the Swole Radio Podcast. Ron Partlow has a great deal of experience, having travelled all over the world checking out gyms in his Mutant On A Mission series, and as cofounder of the West Coast Iron Gym in Port Coquitlam (Canada).
We discuss:
His competition history
Training styles over the years
What he learned from visiting so many gyms
Most underrated/favorite exercises
Favorite intensity techniques
Tips on training...
Published 06/14/23
I had Jim Wendler back on Swole Radio to discuss beginner, intermediate, and advanced training differences for building strength and muscle:
0:28 Training beginners for strength and hypertrophy
16:33 How does training change for the intermediate?
30:06 How to progress as an advanced lifter
43:22 Periodization for powerbuilding
Find Jim:
https://www.jimwendler.com/
IG: @jimwendler
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Published 05/10/23
I had Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal training for leg hypertrophy. We discuss:
0:52 quads - including discussion on squats, lunges, leg presses, smith machine squats, and hack squats
26:46 hamstrings - deadlifts, RDLs, good mornings, hamstring curls
40:42 glutes - necessity of hip thrusts and abduction work. Squat, hip hinge patterns.
49:31 calves - seated vs. straight leg calf raises, weighted stretch
56:29 adductors
57:41 Eric’s contest prep...
Published 04/19/23
I had Jeff Alberts (the Godfather) back on Swole Radio for an update on his 2023 prep. We discuss:
His 2022 prep
2023 prep update
Current training setup
How his prep strategy, macros, and training have changed over the years
How to preserve muscle during contest prep
Tips for sustainability
Find Jeff:
@3dmj_godfather
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Published 03/17/23
I had Dr. Eric Helms back on Swole Radio to discuss the squat, bench press, and deadlift for hypertrophy. We discuss:
1:14 bench press - how good is it for hypertrophy?
4:18 powerlifting bench modifications & impact on hypertrophy
9:27 optimal bench grip width
17:36 bench press assistance exercises
22:34 how good is the squat for muscle growth?
28:30 high bar vs. low bar vs. front squat
35:05 squat stance for hypertrophy
37:19 accessory movements for the squat
41:15 deadlifts for...
Published 03/08/23
I had Menno Henselmans back on the Swole Radio Podcast to discuss ways to lose fat more easily, and the science of self control. We cover:
1:19 How to set up your first fat loss phase
4:44 Meal plan vs. IIFYM
8:33 How to deal with hunger in a diet
15:29 Dealing with cravings
18:10 Snacking
28:39 Self control
32:22 Can discipline be trained?
38:17 How to change eating habits
41:11 How to eat out
49:23 Transitioning out of a fat loss phase
Find...
Published 02/16/23
@helms3dmj is back on the Swole Radio Podcast to discuss optimal training for the upper body! We cover chest, back, arms, shoulders, traps, and abs
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Stay tuned for part II when we cover the lower body 👌🏼
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#backworkout #backtraining #backday #lats #mensphysiquepro #promensphysique #drswole #swolenation #igbodybuilding #fitnation #fitfam #bodybuilder #fitnessmotivation #wnbfcanada #wnbf #naturalbodybuilding #nattygains #swoleteam #bulking...
Published 02/01/23
Eric helms has a background in bodybuilding, powerlifting, olympic lifting, and strongman. Here we analyze his current hypertrophy-focused workout program going into contest prep:
1:47 Eric’s training history
8:40 Overview of his training routine
13:31 Training frequency for non-specialized muscle groups
15:14 Progression
33:22 Does Eric use a base training split?
39:53 Volume requirements
41:17 High frequency modified full body split
44:43 Calf stretching for hypertrophy trial
49:37...
Published 12/18/22
I had Cliff Wilson back on the show to discuss contest prep planning in the ideal scenario. Definitely one to tune in for if you’re a serious physique competitor!
Find Cliff:
IG: @cwteamwilson
https://www.teamwilsonbb.com/
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Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS
(This is an affiliate link - I’ll receive a small commission when you use it)
My e-books:...
Published 11/30/22
Mike Israetel joins me again on the Swole Radio Podcast to discuss training intensity for hypertrophy! We go over:
0:42 Definition of failure
3:24 What RIR zone is effective for muscle growth?
7:08 How stimulus increases closer to failure
11:32 How fatigue increases closer to failure
17:30 Theoretical ideal RIR range
22:40 Why so many pros train with high intensity
32:47 Optimal RIR for different muscles
38:51 Should you keep RIR even across sets?
45:34 Cycling proximity to failure...
Published 11/16/22
Chris Elkins is an OG natural bodybuilder / content creator and placed 2nd in men’s physique at 2021 WNBF Worlds. We talk about his competitive career in bodybuilding and men’s physique, and get an update on his 2022 Worlds prep.
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Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS
(This is an affiliate link - I’ll receive a small commission when you use it)
My e-books:...
Published 10/26/22
Dr. Eric Helms is back on the Swole Radio Podcast to talk about cardio for bodybuilding! We go over:
0:51 Definition of cardio
2:22 Types of cardio (HIIT, LISS…)
4:04 Does weight training count as cardio?
10:19 Does cardio interfere with hypertrophy?
18:16 Optimal modality for bodybuilders
23:34 Benefits of HIIT cardio
27:19 Mechanisms for cardio affecting hypertrophy
37:51 When to do cardio
45:08 Targeted fat loss
50:56 How Eric prescribes cardio for contest prep
Find...
Published 10/02/22
Menno Henselmans joins me again to talk about fat loss! We discuss:
0:35 Planning a fat loss phase
2:35 Calories, rate of loss
8:21 Macros: overall set-up
9:18 Should protein be increased in a cut?
20:17 Carb intake
25:36 Fat intake
34:25 Cholesterol and saturated fat
37:53 Fiber
40:09 Food choices for weight loss
FInd Menno:
https://mennohenselmans.com/
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Published 09/25/22
I had Jim Wendler (inventor of 5/3/1) back on the Swole Radio Podcast to discuss accessory movements for strength and hypertrophy! We cover:
1:28 Goals for assistance movements
9:44 Favourite squat set-up
14:00 Squat assistance movements
28:07 Deadlift: sumo vs. conventional
30:14 Deadlift assistance work
41:30 Bench press accessories
59:15 Upper back work
1:08:07 Paused reps
Find Jim:
IG: @jimwendler
https://www.jimwendler.com/
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Published 09/04/22