Episodes
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...
Published 08/28/22
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
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Published 08/10/22
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.
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Published 08/02/22
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/
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Published 07/13/22
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/
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Published 07/03/22
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,...
Published 05/29/22
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:...
Published 05/09/22
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
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Published 05/06/22
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
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Published 04/21/22
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/
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My e-books: https://askdrswole.com/
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Published 04/05/22
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/
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Published 03/13/22
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
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Published 02/27/22
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
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Published 02/22/22
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...
Published 02/13/22
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
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Published 01/30/22
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
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Published 01/26/22
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:...
Published 01/16/22
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/
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Published 12/26/21
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
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Published 12/01/21
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...
Published 11/07/21
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:...
Published 09/19/21
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...
Published 09/05/21
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...
Published 08/29/21
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/
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My e-books:...
Published 08/12/21
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/
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Published 07/11/21