Today, I'm thrilled to have Dr Joey Munoz on the show. With a Ph.D. in nutrition sciences and a passion for coaching, Joey's journey into the world of health and fitness wasn't always straightforward. From struggling as a student to being overweight, Joey's unique path has shaped his perspective on nutrition and training. Joey brings a wealth of knowledge and experience to the table. From busting common myths to navigating the complex landscape of social media misinformation, Joey's insights...

Today I am excited to chat with, Milo Wolf, again, an expert in hypertrophy and the role of range of motion in muscle growth. Milo will be shedding light on the latest research surrounding range of motion as it pertains to hypertrophy. We'll explore key findings and uncover practical applications for optimizing muscle growth. Furthermore, Milo will share his unique approach to drawing principles from research & integrating it into your programming. But that's not all – we'll also delve...

Today, I'm thrilled to have Eugene Teo on the podcast. Former bodybuilder turned movement enthusiast, Eugene's journey in the fitness industry has been nothing short of fascinating. In this episode, we delve into his transition from bodybuilding to his current pursuit of optimal movement and performance. Get ready for a wealth of insights from Eugene's story, including a deep dive into the often misunderstood concept of stimulus-to-fatigue ratio. Timestamps: 00:00 Intro 02:49 Barefoot...

Today I chat with Dr Mike, we initially dig into the growth Renaissance Perdioizartion have experienced and how. Before diving into some discussion surrounding heel lift on leg pressing, carbs at breakfast, how to learn from the bros & whether Wesley Vissers has what it takes to dethrone Chris. Always a blast with Mike, you’ll no doubt enjoy this! Timestamps: 00:00 Intro 01:20 The rise of RP youtube channel 09:14 Heels lifting on movements bad? 20:43 Is popcorn a macro-friendly...

This week, join me as I sit down with Andrew Chappell to discuss his return to academia and the intriguing research projects he's been immersed in. We'll delve into his off-season journey, exploring the evolution of his nutrition strategies and gaining phases over time. Plus, we'll unpack recent studies shedding light on optimal surplus sizes and offer practical recommendations. Tune in for a deep dive into the intersection of academia, nutrition, and physique development! Timestamps: 00:00...

Get ready to dive into the world of contest prep with Jake Remmert as he makes his return to the show! Discover how Jake navigated his recent diet before the diet, from ditching tracking before to uncovering invaluable lessons along the way. But that's not all! Join us as we explore the latest buzz in evidence based fitness, tackling hot topics like deloads, volume, and the ever-debated proximity to failure. Don't miss out on this insightful discussion that's sure to take your knowledge to...

This week I chat with Eric Helms and dig into his recent unicorn gains. How has someone with 2 decades of experience made such rapid muscle growth progress? Find out today. Before touching on some of the updates that will be made to the muscle & strength pyramids, from protein intakes to volume & proximities to failure. Timestamps: 00:00 Intro 01:47 One year as a pro and competitive goals 09:05 Gaining faster than expected 19:22 Training to failure and volume 23:37 How to determine...

This week I am talking to Jorn Trommelen about his recently authored study looking at how much protein could be effectively used in a single meal? It’s been thought there is a cap to the amount of protein that’s beneficial for muscle growth and past this point the rest is wasted. In today’s episode we will find out if that is true and provide you the important practical recommendations when it comes to protein intake and timing for maximising muscle...

This week I interviewed Steff Noble a WNBF Pro and the President at the WNBF UK about the natural path and how to bring natural bodybuilding to the limelight. In today’s episode, you will discover how Steff got into competing and why she stayed natural. And we delve deeper into the discussion of being natural vs. Enhanced and how we can grow the natural side and awareness. If you have ever considered taking the bodybuilding stage or have people in your life who have, this is a...

This week I talk to Chris Barakat, we dig into his life since bringing a child into the world and how that’s impacted his bodybuilding. Before diving into his experience at WNBF Worlds and a general discussion surrounding his preference how higher protein diets. Timestamps: 00:00 Intro 01:37 Becoming a father and the impact on the business and bodybuilding 06:40 What does training look like now? 09:41 Is it Possible to hit the genetic ceiling? 12:03 Goals & expectations as a natty...

This week I talk to Max Coleman who recently published a study looking at the influence of being supervised on muscle growth. Does having a team of researchers help or hinder peoples muscle growth? We also dig into some broader discussions on science, what it can and cannot tell you. Finally seeing if Max has any updated thoughts surrounding reloads. Timestamps: 00:00 Intro 02:26 Study on the effects of supervision 12:26 Gender differences 15:59 Cues during lifting helpful? 19:35...

What leads to more growth leaving reps in the tank or taking reps to failure? Today I talk to Martin Refalo about just that as he recently published a paper that investigated this question. Learn about the current state of evidence as it pertains to proximity to failure and the relationship to hypertrophy and why Martin's study helps fill a void within the literature to date. And finally the important practical takeaways for you as a trainee or coach. Timestamps: 00:00 Intro 02:26 What is...

The dose-response relationship between resistance training volume and muscle hypertrophy This week we have a roundtable to discuss whether or note there is a dose-response relationship between training volume and hypertrophy. Samuel Buckner and Holly Baxter recently authored (along with E.Moreno - not on the show) a paper that put some doubts into this relationship. And so they are on along with Menno Henselmans and Josh Pelland to try and dig deeper into our understanding. One you don’t want...

Today I talk to Cliff Wilson, who is also my new prep coach for 2024. I answer why I chose Cliff as my coach before we dive into questions like; the difference between coaching advanced vs. gen population clients, what traits make a successful client, why refeeds during an off-season and much more. Timestamps: 00:00 Intro 01:39 Update on Cliff 04:39 Muscle Memory effect 09:49 Why Steve chose Cliff as a coach 16:14 Biggest difference between advanced and less advanced clients 23:28 Being...

Today I am talking with Dr Pak about all things training techniques to maximise muscle growth. He recently spearheaded a paper titled ‘Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review’ and we dive deep into that. How much of what you deem as good technique has solid evidence to support it? Find out here Timestamps: 00:00 Intro 02:24 Definition of what Technique is 06:27 Effects of tempo on hypertrophy 10:46 Fast vs. slow eccentrics 17:23 Where do...

Kassem Hanson is back on the show and we dive into a variety of topics ranging from his biggest lessons from 2023, what his goals are for 2024 before a deep dive into things like integrated partials. Lots of gold to be found within. Timestamps: 00:00 Intro 04:07 Has anything changed being 40 08:37 Goals for N1 11:43 What is programming? 15:48 What is optimal volume 20:27 Online vs. offline seminars and courses. What can be learned, partials, practical applications, etc. 38:54 Being a...

Dr. Eduardo De Souza is currently a tenured professor at the University of Tampa. Today we are going to discuss things more broadly & look to Understand the Caveats in Training Volume Research for Strength and Hypertrophy before diving into some Practical Recommendations. Timestamps: 00:00 Intro 02:01 Reasons to understand the caveats to training volume in strength and hypertrophy 07:08 Does the research impact practical recommendations? 13:53 Study design and washout period 20:42 Gender...

Today Eric Trexler is back on the show to answer the age-old question “how fast can we diet without risking muscle loss?” As you might expect, there isn’t a simple one-word answer to this. Eric dives into the complexities of this question but not without giving you the practical takeaways to apply to your own fat loss goals. Timestamps: 00:00 Intro 02:23 Risk and fear of muscle loss. How much muscle mass do we lose when dieting? 17:48 Things change with added resistance training. How fast...

Today I talk another time to Mike Murry, who is a writer for examine, an RD and a competitive bodybuilder. This time we talk about training. His take on lengthened partials, advanced training techniques and transitioning into becoming a vegan bodybuilder Timestamps: 00:00 Intro 02:08 Training at long muscle lengths 11:06 Integrated partials 17:04 Injury risk 22:37 Advanced training techniques 29:22 Using science to confirm your biases 33:50 How to approach training 35:28 Transitioning into...

Josh Pelland is on the show, he is pursuing his PhD under Mike Zourdos & is the co-owner of Data Driven Strength. We dig into his background before diving into the topic of advanced training techniques. What are they? And what does Josh think might be one that isn’t commonly used but could be the holy grail of gains? Find out today. Timestamps: 00:00 Intro 03:12 Who is Josh and what does he train for? 07:44 What got Josh into doing his PhD in exercise science? 14:56 How much time is...

Jeff at the age of 52 just brought his best-ever physique to stage and came away with a top 5 placing as a pro at WNBF Worlds, the most competitive stage there is. We dig into his season, the highs, the lows and the lessons. As well as a lot of his journey covering his 14 competitive seasons. Lots of nuggets to take away for any competitor, coach or future competitor. Timestamps: 00:00 Intro 01:44 Post-show thoughts and feelings 07:11 What would have made this season a success? 10:20...

Brad & Pak are on the show as a duo to go over a recent systematic review regarding bodybuilding case studies & alterations in various measures from calories consumed, hormones & their training. Really valuable insights for any competitors, coaches or anyone dieting. Timestamps: 00:00 Intro 06:21 What was the goal of the paper? 09:50 What were the results and differences observed 19:10 Gender differences 22:08 Losing lean mass 28:55 Conditioning as a genetic trait? 31:09 Hormonal...

Today I talk to Mike Murry, who is a writer for examine, an RD and a competitive bodybuilder. We dig into a bit of his background, his recent competitive season and spend some time walking through nutrition and supplementation considerations around the workout window. Timestamps: 00:00 Intro 02:21 Who is Mike and what brought him to examine 10:00 Sleep impact during prep 15:28 Rationale for competing 20:14 Enjoying stepping stage? 24:20 Methodologies during prep that are based on...

This week Bill Campbell is back on the show to give us an update on his high-carb case study and much more. We delve into the insulin model for why people think this could drive adiposity. Before then moving on to a really interesting study looking at my people stop losing weight; is it a lack of adherence or metabolic adaptation? Timestamps: 00:00 Intro 03:17 Case study: High carb diet experiment 16:12 Any distinct differences to former dieting phases 22:04 Health markers and testosterone...

Dr Helms is back on the show but not for his usual scientific insights into all things bodybuilding, but to talk about his own bodybuilding journey. We dive into his early motivations and how they developed over time. How competing has been a springboard for other success in life. And finally what it means to have turned pro within the WNBF, a lifelong goal that wasn’t guaranteed. Timestamps: 00:00 Intro 02:01 Eric's bodybuilding journey 10:21 First and worst bodybuilding experience 17:10...