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...

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 ------------------------------- 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/ Dream Physique Nutrition Course:...

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 ------------------------------- Take your knowledge to the next level...

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...

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 ------------------------------- 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...

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 ------------------------------- Take your...

------------------------------- 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/ ------------------------------- 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:...

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...

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 ------------------------------- Take your knowledge to the next level with the MASS Research Review:...

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...

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 ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll...

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...

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...

@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 . Stay tuned for part II when we cover the lower body 👌🏼 . . . . . . . . . . . . . . #backworkout #backtraining #backday #lats #mensphysiquepro #promensphysique #drswole #swolenation #igbodybuilding #fitnation #fitfam #bodybuilder #fitnessmotivation #wnbfcanada #wnbf #naturalbodybuilding #nattygains #swoleteam #bulking...

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...

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/ ------------------------------- 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:...

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...

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. ------------------------------- 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:...

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...

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/ ------------------------------- Take your knowledge to the next level with the MASS Research Review:...

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/ ------------------------------- Take your knowledge...

Brad Schoenfeld is a world leader in hypertrophy science. Here we discuss: 0:33 Mechanisms of hypertrophy 3:59 Mechanical tension 8:31 Training volume vs. Training intensity / failure training 14:34 Metabolic stress / metabolic training 25:27 Muscle damage 31:20 Loaded stretches / Interset stretching 36:13 Stretch exercises / stretch partials 48:13 Mind-muscle connection Find Brad: IG: bradschoenfeldphd http://www.lookgreatnaked.com/blog/ Brad's...

I had Dr. Mike Israetel back on the Swole Radio Podcast to go over some advanced tips for training the upper body: 0:43 chest / pecs 15:08 back: erector spinae, rhomboids, traps, lats, teres major 30:06 shoulders / delts 44:19 biceps 49:29 triceps 59:29 traps Find Mike: IG: @drmikeisraetel YouTube: @RenaissancePeriodization Team ROM private forum: https://teamfullrom.com/collections/private-training-diet ------------------------------- Take your knowledge to the next level with...

Leo King placed 2nd at 2021 WNBF Worlds in lightweight bodybuilding. He is also the president of WNBF Canada. We discuss his 2021 prep,  his journey to elite status as a natural bodybuilder, and his experience balancing bodybuilding with powerlifting. ------------------------------- 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:...