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:...

Mike Israetel joined me to give some advanced tips for leg training! These are meant for serious bodybuilders who really want to maximize their hypertrophy results. 2:20 Quads 25:50 Hamstrings 44:34 Glutes 51:47 Calves Find Mike: IG: @drmikeisraetel https://rpstrength.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...

I had Eric Helms back on to continue our chat on nutrition for bulking! 0:55 Carbs for bulking 15:35 Minimum carb recommendations 21:18 How to find your optimal carb intake 26:59 Role of insulin for bodybuilders 32:46 Carb cycling 34:47 Importance of fats 40:28 Micronutrients 47:29 Processed vs. Unprocessed food 53:53 Thermic effect of food / macros Eric’s IG: @helms3dmj His books: https://muscleandstrengthpyramids.com/ ------------------------------- Take your knowledge to the...

I had Menno Henselmans back on the Swole Radio Podcast to discuss bodybuilding supplements: which supplements are actually worth using for natural bodybuilders? You’ll see that there are a number of indirect benefits for supplements that can make them useful. We go through which ones work, which ones don’t, what to look for, and how much to take if helpful: 1:58 creatine 7:01 caffeine 20:51 vitamins & minerals 27:12 omega 3s / fish oil 33:33 melatonin 43:38 ashwagandha 46:00 HMB,...

Dr. Eric Helms is back on the Swole Radio Podcast to talk about the fundamentals of bulking nutrition! We cover calories and protein here: 0:43 How to find maintenance calories 8:36 Ideal calorie surplus in a bulk / rate of weight gain 18:04 Bulking intuitively 24:21 Tracking progress for muscle growth 27:23 Protein - how much is optimal? 33:44 Importance of amino acids 40:30 Fast vs. slow digesting proteins 48:46 Different protein supplements, whey vs. casein Find Eric: IG:...

I had Chris Barakat on to speak about bodybuilding splits and advanced microcycle design. This will include a discussion of training frequency, fatigue distribution, and specialization programs. Find Chris: https://www.schoolofgainz.com/ IG: @christopher.barakat ------------------------------- 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:...

I had Alberto Nunez back on to discuss his last offseason, Bulking in the Year 3000. Lots of valuable insights here into how an elite natural bodybuilder periodizes his offseason. We go over his stats, training, and nutrition and how he’s setting up for his 2022 contest prep 🔥. Find Alberto: https://3dmusclejourney.com/ IG: @nunez3dmj ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link...

Cliff Wilson one of the most respected natural bodybuilding coaches. In this episode we talk all about peak week for bodybuilding. Find Cliff: 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: https://askdrswole.com/ ------------------------------- Follow me on social media: YOUTUBE:...

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss calorie balance and body recomposition: 1:06 How to decide whether to bulk or cut 14:53 Can you miss out on newbie gains? 18:15 Overall bodybuilder career planning 26:08 Body recomposition 47:49 Who should go for body recomposition? 53:06 Calorie intake for body recomposition 58:43 Partial vs. full range of motion training Find Eric: https://3dmusclejourney.com/ ------------------------------- Take your knowledge to...

I have Dr. Mike Israetel back on the Swole Radio Podcast to discuss how to set up a mesocycle! 1:08 Volume landmarks: MV, MEV, MAV, MRV 6:23 How to find your volume landmarks 18:12 Adaptive resistance 25:55 Benefits of novelty 32:49 Mesocycle design 40:13 Progression schemes 48:08 Ranges of volume cycling in a mesocycle 56:04 What affects MEV and MRV Find Mike: https://www.youtube.com/c/RenaissancePeriodization ------------------------------- Take your knowledge to the next level...

Bill Campbell is one of the leading bodybuilding researchers worldwide. In this episode of the Swole Radio Podcast, we discuss: How to achieve rapid fat loss Refeeds Diet breaks Metabolic adaptation “Damaging” your metabolism Find Bill on IG: @billcampbellphd ------------------------------- 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:...

Greg Potter is a sleep researcher, coach, and co-founder of Resilient Nutrition. We talk all about sleep: 0:57: how much sleep should physique athletes get? 6:14 catching up on sleep 13:02 circadian rhythm 25:34 are different parts of the night more valuable? 31:30 troubleshooting insomnia 40:10 the importance of timing your sleep schedule with daylight hours 45:54 can you change your chronotype? (night owl vs. early bird) Find...

I had the honor of having Jim Wendler, creator of 5/3/1, on the Swole Radio Podcast. We covered: How to program 5/3/1 for hypertrophy Top-set back-off programming and reverse pyramid sets The importance of athletic training and general physical preparation Autoregulation Tips for training longevity Find Jim at: jimwendler.com ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link -...

Laurin Conlin has a Masters in Exercise science, is an IFBB pro bikini athlete, and owns Team LocoFit. In this episode we discuss the pros and cons of meals plans versus a IIFYM (if it fits your macros) approach. We teach you how to count macros, and go from a structured approach to a more flexible one. We also touch on binging and how to transition out of the diet. Find Laurin: teamlocofit.com IG: @laurinconlin, @teamlocofit ------------------------------- Take your knowledge to the...

Hypertrophy Coach Joe Bennett is a world-renowned bodybuilding coach, and recently took Terrence Ruffin to a Mr. Olympia 2nd place finish. We discuss his favourite exercises for advanced bodybuilders and how to program them: 1:26 Joe’s criteria for choosing good exercises 5:24 Quads 12:43 Hamstrings 18:27 Glutes 25:27 Chest 31:08 Back 45:05 Shoulders 54:30 Arms 1:02:10 Calves Find Joe and his app: IG:...

Welcoming Menno Henselmans back on the Swole Radio Podcast for a high level discussion on bulking. 1:02 Magnitude of surplus; rate of gain 10:41 Macros 18:50 Meal timing; macro and calorie distribution 27:15 Calorie/carb cycling between days 32:53 Length of bulk. Bulking momentum & staleness 37:42 P-ratio, optimal body fat percentage range 44:30 Tracking body composition 52:23 Would Menno take PEDs? Find Menno: https://mennohenselmans.com/ ------------------------------- Take...

Deep dive on contest prep with Paul Revelia. We discuss How to deal with low calories How to make diet adjustments Macros “Hell weeks” Refeeds, diet breaks Cardio Training Favorite low calorie foods ------------------------------- 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! Here we talk about rest periods, deloads, and a number of intensity techniques as they relate to hypertrophy. 1:06 rest periods - how long should you rest for muscle growth 8:59 antagonist supersets 13:30 rest pause, myo reps, and drop sets 22:15 time under tension 27:49 lifting tempo 31:20 eccentrics 36:15 paused sets for hypertrophy 43:50 deloads 53:29 deload vs. a full week off 1:02:01 muscle specific deloads vs systemic...

I had Menno Henselmans back on the Swole Radio Podcast to discuss optimal training for the smaller muscle groups! Anatomy, function, and exercise selection for: 1:12 shoulder training (delts) 13:52 traps (trapezius) 18:54 biceps training 32:06 triceps training 40:31 forearm training 43:49 abs - do you need to train abs to get a six pack? 51:26 neck training 55:36 most interesting thing Menno learned writing his book: “The Science of Self Control” Find Menno: IG:...

Eric Helms is back on Swole Radio Podcast! We talked about rep ranges and proximity to failure for hypertrophy. 1:29 optimal intensity / rep ranges for muscle growth 8:25 importance of fiber type for rep ranges 13:10 how to partition rep ranges 18:16 periodizing rep ranges 25:36 RIR and failure training 38:00 effective reps, higher rep ranges 42:29 efficiency and failure training 47:23 volume vs proximity to failure 54:36 failure training as an RIR check 1:00:44 where does Eric see...

I had Bret Contreras on the Swole Radio Podcast to discuss glute training. Bret, aka the Glute Guy, is the original expert in glute hypertrophy. We talk about: 3:07 anatomy and function of the gluteus maximus, gluteus medius, and gluteus minimus 10:10 main exercise categories to include 15:33 favorite movements for each category 21:23 thrust vs. squat type movements 32:47 optimal frequency for glute training 36:15 best glute specialization splits 43:15 what if you can’t feel your...

Chris Barakat is back on the show. We check in with him about his prep and then discuss microcycle and session design: how to actually set up your workouts and training week. Find Chris: IG: @christopher.barakat https://schoolofgainz.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:...

Menno Henselmans is back on the Swole Radio Podcast! We discussed specific muscle group training for the legs, chest, and back. All about training anatomy, exercise selection, and rep ranges for hypertrophy. 1:38 quads 11:28 hamstrings 17:54 glutes 23:20 lower back 27:50 calves 34:42 chest 43:46 back Find Menno: IG: @menno.henselmans https://mennohenselmans.com/ ------------------------------- Take your knowledge to the next level with the MASS Research Review:...