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 next level with t...
Jul 03, 2022•1 hr 5 min
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, EAAs, BCAAs...
May 29, 2022•53 min
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: @helms3dmj https://3...
May 09, 2022•52 min
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: https://askdrswole.c...
May 06, 2022•58 min
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 - I’ll r...
Apr 21, 2022•58 min
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: www.youtube.com/c/...
Apr 05, 2022•1 hr 15 min
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 the next level w...
Mar 13, 2022•1 hr 12 min
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 with the MASS R...
Feb 27, 2022•1 hr 5 min
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: https://askdrswole.com/...
Feb 22, 2022•1 hr 3 min
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 Greg: https://resilientnutrition.com/ ------------------------------...
Feb 13, 2022•52 min
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 - I’ll receive a s...
Jan 30, 2022•1 hr 7 min
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 next level ...
Jan 26, 2022•1 hr 7 min
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: @hypertrophycoach https://www.hypertrophycoach.com/ ------------------------------- Take your k...
Jan 16, 2022•1 hr 11 min
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 your knowledge ...
Dec 26, 2021•55 min
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: https://askdrswole.com/ ------------------------------- Follow me on social media: Y...
Dec 01, 2021•51 min
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 deloads 1:04:11 Eric’...
Nov 07, 2021•1 hr 12 min
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: @menno.henselmans https://mennohe...
Sep 19, 2021•59 min
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 himself and t...
Sep 05, 2021•1 hr 5 min
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 glutes? 52:39 p...
Aug 29, 2021•1 hr 8 min
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: https://askdrswole.com/ --------------------...
Aug 12, 2021•1 hr 2 min
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: http://bit.ly/drswoleMASS (This is...
Jul 11, 2021•50 min
Dr. Eric Helms from 3DMJ is back on the Swole Radio Podcast to talk about training frequency for bodybuilding. We discuss: 1:34 history of frequency in training 5:59 benefits of low frequency 14:24 bodybuilding culture and low frequency 18:18 frequency in bro splits / body part splits 23:10 argument for high frequency training 40:53 data on training frequency for hypertrophy 49:27 optimal frequency for different muscle groups? 55:15 bodybuilding splits Find Eric Helms: IG: @helms3dmj https://3dm...
Jun 06, 2021•1 hr 9 min
Dr. Eric Helms is back on the Swole Radio podcast! Here we discuss exercise selection: how to choose the best movements for hypertrophy. 4:23 Dr. Swole’s 5 criteria for choosing good exercises 8:10 Eric’s thoughts and caveats to these criteria 15:54 how to evaluate exercises for muscle growth 21:43 compound vs. isolation movements 33:23 tension curves & strength curves 42:52 machines vs. free weights 47:25 isolating specific parts of muscles 53:56 exercise variation; how many exercises per m...
May 02, 2021•1 hr 6 min
Alberto Nunez is an elite natural bodybuilder and cofounder of 3DMJ. This is a deep dive discussion on minicuts. We discuss: overall goals of a minicut frequency of mini cuts, length of bulk rate and magnitude of loss macros meal frequency refeeds training modifications disruption in sleep, mood his current minicut set up Find Alberto: IG: @nunez3dmj https://3dmusclejourney.com/ https://www.youtube.com/user/Team3DMJ ------------------------------- Follow me on social media: YOUTUBE: www.youtube....
Mar 17, 2021•1 hr 2 min
Dr. Brad Schoenfeld is a household name in bodybuilding science. Here we discuss periodization for bodybuilding and some advanced concepts: 0:57 units of time in bodybuilding 8:59 mesocycle progression 11:32 types of training blocks to implement 15:06 ordering strength, hypertrophy, and metabolic phases 17:49 how strength impacts hypertrophy 22:00 progression schemes 27:17 metabolic training 32:25 supercompensation in mesocycle design 41:51 maintenance phases and resensitization 47:02 satellite ...
Mar 07, 2021•1 hr 6 min
Dr. Eric Helms is a top strength and hypertrophy expert. In this podcast episode we discuss progressive overload and training volume for hypertrophy - how many sets per week is best for growth? 2:26 best proxies for muscle growth 8:03 definition of progressive overload and how to use it 15:06 definition of volume 18:37 application of “tonnage” for bodybuilding 22:35 optimal amount of training volume 29:18 how to start exploring volume 34:25 how volume requirements change over time 42:36 how to s...
Feb 21, 2021•1 hr 4 min
Brian Minor is a M.S. in health and exercise science and a bodybuilding and strength coach. In this episode we discuss programming for both strength and hypertrophy. 1:10 priorities for optimizing strength and hypertrophy 9:06 programming structures for powerbuilding 19:07 intensity blocks 32:54 powerbuilding for someone who doesn’t compete 43:13 progression between hypertrophy blocks 1:01:30 managing fatigue as a bodybuilder Find Brian: IG: @bdminor https://myojournal.com/ ---------------------...
Feb 09, 2021•1 hr 17 min
Dr. Mike Israetel is a leading expert in hypertrophy science. We discuss the stimulus to fatigue ratio (SFR) which he formally introduced in his new book, The Scientific Principles of Hypertrophy Training: 6:07 Definition of stimulus to fatigue ratio. Proxies of stimulus: the pump, mind muscle connection 12:49 Disruption, muscle damage, soreness 22:00 Role of EMG data 27:01 Fatigue 34:34 Central vs. systemic fatigue 38:34 Stimulus to fatigue ratio trends in exercise types 48:10 How much of which...
Jan 31, 2021•1 hr 18 min
Menno Henselmans is a former business consultant specialized in advanced statistics turned fitness researcher. He shares some fresh insights on the current evidence we have on the following topics: 1:44 Mechanisms of hypertrophy 8:26 Role of “the pump” 10:10 Importance of strength for hypertrophy 21:58 Low rep training, DUP, reverse pyramid sets 24:19 Progression schemes 28:01 Block periodization 31:03 Rates of gain 39:04 Length of massing phases and frequency of cuts Find Menno at: https://menn...
Jan 05, 2021•46 min
Here I interview Alberto Nunez about contest prep! Alberto is a world-famous natural bodybuilder and coach. How to set up a prep Pre-diet diet Rates of loss Refeeds Diet breaks Peak week Alberto’s prep stories Find Alberto at: https://3dmusclejourney.com/ IG: @nunez3dmj ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_...
Dec 28, 2020•1 hr 3 min
