Swole Radio

https://www.youtube.com/@Team3DMJ

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives.

-------------------------------

Disclaimers: Opinions captured in these videos do not necessarily reflect the views of the creators. Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.

68. Eric Helms Pro Card Win | 2023 Season Recap

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 expect and how will he achieve them?

Find Eric:

IG: @helms3dmj

-------------------------------

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: https://dr-swole.thinkific.com/courses/dream-physique-nutrition

-------------------------------

Follow me on social media:

YOUTUBE: www.youtube.com/c/DrSwole

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives.

-------------------------------

Disclaimers: Opinions captured in these videos do not necessarily reflect the views of the creators. Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.

67. Jeff Alberts (The Godfather) - 5th in the World at Age 52

I had Jeff Alberts (The Godfather) back on Swole Radio to discuss his 2023 prep and some natural bodybuilding wisdom.

Find Jeff:

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: https://dr-swole.thinkific.com/courses/dream-physique-nutrition

-------------------------------

Follow me on social media:

YOUTUBE: www.youtube.com/c/DrSwole

My e-books: https://askdrswole.com/

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives.

-------------------------------

Disclaimers: Opinions captured in these videos do not necessarily reflect the views of the creators. Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.

66. Max Coleman: Drop Sets, Rep Progression, Deloads

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 with the MASS Research Review: http://bit.ly/drswoleMASS

(This is an affiliate link - I’ll receive a small commission when you use it)

Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition

-------------------------------

Follow me on social media:

YOUTUBE: www.youtube.com/c/DrSwole

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives.

-------------------------------

Disclaimers: Opinions captured in these videos do not necessarily reflect the views of the creators. Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.

65. Eric Helms: Calories & Macros For Fat Loss

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 protein?

42:37 Carbs for fat loss

46:06 Minimum requirements for fat intake

55:54 Contest prep update from Eric

Find Eric:

https://www.3dmjvault.com/courses/bodybuilding-program-design

IG: @helms3dmj

New Bodybuilding Program Design Course:

-------------------------------

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: https://dr-swole.thinkific.com/courses/dream-physique-nutrition

-------------------------------

Follow me on social media:

YOUTUBE: www.youtube.com/c/DrSwole

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

64. Dr. Pak: Minimalist Training, Changes in Contest Prep, Deloading

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 when you use it)

My e-books: https://askdrswole.com/

-------------------------------

Follow me on social media:

YOUTUBE: www.youtube.com/c/DrSwole

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

63. Milo Wolf: Practical Workshop On Training At Long Muscle Lengths

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 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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

62. Eric Helms - Planning Fat Loss Phases

-------------------------------

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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

61. Big Ron Partlow (IFBB Pro) - Training Styles & Favorite Exercises

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 sustainability

Find Ron on IG: @rep300

-------------------------------

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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

60. Jim Wendler (Creator of 531): Beginner to Advanced Training for Strength & Size

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:
www.jimwendler.com/
IG: @jimwendler

-------------------------------

Take your knowledge to the next level with the MASS Research Review: bit.ly/drswoleMASS
(This is an affiliate link - I’ll receive a small commission when you use it)
My e-books: askdrswole.com/

-------------------------------

Follow me on social media:

YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: instagram.com/dr_swole
FACEBOOK GROUP: www.facebook.com/groups/drswole
TIKTOK: www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

59. Eric Helms: Optimal Leg Training

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 update

Find Eric here:

https://3dmusclejourney.com/

IG: @helms3dmj

-------------------------------

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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

58. Jeff Alberts: The Godfather's Last Season?

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 receive a small commission when you use it)

My e-books: https://askdrswole.com/

-------------------------------

Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

57. Eric Helms: Squat, Bench Press, and Deadlift for Hypertrophy

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 hypertrophy?

45:12 sumo vs. conventional deadlift

47:42 deadlifts as a back movement

51:02 deadlift accessories

55:06 is a stronger variation better?

Find Eric:

IG: @helms3dmj

https://3dmusclejourney.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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

56. Menno Henselmans: Psychological Hacks for Fat Loss

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 Menno:

https://mennohenselmans.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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

54. Eric Helms' Training Program REVEALED: Split, Volume, Progression, RIR

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 Proximity to failure / RIR

52:23 Experience with specialization phases

57:00 Setting up for contest prep

Find Eric:

IG: @helms3dmj

Podcast: Iron Culture

-------------------------------

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-------------------------------

Find me on social media:

INSTAGRAM: http://instagram.com/dr_swole

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

PODCAST (Swole Radio): https://open.spotify.com/show/5dDtoBhte20yAk7JsR7Q6W?si=d53fb88138eb4ed2

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.

-------------------------------

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

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

53. Cliff Wilson: Advanced Contest Prep Planning

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: https://askdrswole.com/

-------------------------------

Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

52. Mike Israetel: Training Intensity - Optimal RIR and Mesocycle Design

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 in a mesocycle

55:35 How hard to push in the last week of a mesocycle

-------------------------------

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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

51. Chris Elkins: 2022 Season Update - Elite Natural Men’s Physique

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: bit.ly/drswoleMASS
(This is an affiliate link - I’ll receive a small commission when you use it)
My e-books: askdrswole.com/
-------------------------------
Follow me on social media:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: instagram.com/dr_swole
FACEBOOK GROUP: www.facebook.com/groups/drswole
TIKTOK: www.tiktok.com/@dr_swole/
-------------------------------
About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.
-------------------------------
Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

50. Eric Helms: Cardio for Bodybuilding | HIIT vs. LISS, Modality, Timing

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 Eric:

IG: @helms3dmj

-------------------------------

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

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

49. Menno Henselmans: Fat Loss Calories & Macros

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: 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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

48. Jim Wendler: Assistance Movements for the Squat, Bench & Deadlift

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 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:

http://www.lookgreatnaked.com/blog/

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

47. Brad Schoenfeld: Mechanisms of Hypertrophy, RIR, Loaded Stretch

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

Brad's books:

https://www.amazon.com/M-X-Muscle-Plan-2-0/dp/171820714X/

https://www.amazon.com/Science-Development-Muscle-Hypertrophy-Schoenfeld/dp/1492597678/

-------------------------------

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

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

46. Mike Israetel: Advanced Upper Body Training Tips

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 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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

45. Leo King: 2nd at WNBF Worlds | Contest Prep | Balancing Bodybuilding & Powerlifting

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: https://askdrswole.com/

-------------------------------

Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

44. Mike Israetel: Advanced Training Tips for Legs

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 e-books: https://askdrswole.com/

-------------------------------

Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

43. Eric Helms: Carbs, Fats, and Micronutrients for Bulking

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 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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

42. Menno Henselmans: Supplements for Natural Bodybuilding

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

Find Menno:

https://mennohenselmans.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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

41. Eric Helms: Optimizing Protein & Calories for Bulking

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://3dmusclejourney.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:

https://www.schoolofgainz.com/

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

40. Chris Barakat: Training Frequency, Splits, Stimulus to Fatigue Ratio

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:

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.com/

-------------------------------

Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

39. Alberto Nunez: Bulking in the Year 3000 - Offseason Recap, 2022 Contest Prep Setup

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:

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 receive a small commission when you use it)

My e-books: https://askdrswole.com/

-------------------------------

Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

38. Cliff Wilson: Peak Week for Natural Bodybuilding

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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

37. Eric Helms: Bulk, Cut, or Maingain? Body Recomposition & Calorie Balance

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 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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

36. Mike Israetel: Volume Landmarks, Adaptive Resistance, Mesocycle Design

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 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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

35. Bill Campbell: Rapid Fat Loss, Refeeds, Diet Breaks, Metabolism for Bodybuilders

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/

-------------------------------

Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

34. Greg Potter: Sleep Science, Catching Up On Sleep, Circadian Rhythm

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/

-------------------------------

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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

33. Jim Wendler (Creator of 5/3/1): 5/3/1 for Hypertrophy, Top Set Back-Off Training, Autoregulation, Tips for Longevity

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 small commission when you use it)

My e-books: https://askdrswole.com/

-------------------------------

Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

32. Laurin Conlin: Meal Plans vs. IIFYM, Binging, Transitioning Out of the Diet

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 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:

Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

31. Hypertrophy Coach: Best Advanced Exercises for Each Muscle Group

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/

-------------------------------

(This is an affiliate link - I’ll receive a small commission when you use it)

My e-books: https://askdrswole.com/

-------------------------------

Find me on social media:

INSTAGRAM: http://instagram.com/dr_swole

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

PODCAST (Swole Radio): https://podcasts.apple.com/ca/podcast/swole-radio/id1492784385

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.

30. Menno Henselmans: How to Lean Bulk | Calories, Macros, Calorie Cycling, P-Ratio, Meal Timing

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 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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

29. Paul Revelia: Contest Prep - Dealing With Low Calories, Hell Week, Refeeds, Cardio

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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

28. ERIC HELMS: REST PERIODS, DROP SETS, LIFTING TEMPO, AND DELOAD WEEKS FOR BODYBUILDING

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’s checklist for when to deload

https://3dmusclejourney.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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

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About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

27. Menno Henselmans: Optimal Training for the Delts, Traps, Arms, Abs, Forearms, & Neck

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://mennohenselmans.com/

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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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

26. Eric Helms: Optimal Rep Ranges and Proximity to Failure for Hypertrophy

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 the fitness industry in 5 years?

Find Eric Helms at:

IG: @helms3dmj

https://3dmusclejourney.com/

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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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

25. Bret Contreras: Glute Training | Best Glute Exercises, Activation Tips, and Specialization Splits

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 progression with band movements?

56:52 future studies on Bret’s wish list

Check out work from Bret and the Glute Lab

IG: @bretcontreras1

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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:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

24. Chris Barakat: His Contest Prep, Workout & Weekly Programming Design

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/

-------------------------------

Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

23. Menno Henselmans: How to Train Quads, Hamstrings, Glutes, Calves, Chest, & Back

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 an affiliate link - I’ll receive a small commission when you use it)

My e-books: https://askdrswole.com/

-------------------------------

Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

22. Dr. Eric Helms: Optimal Training Frequency & Splits

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

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Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

21. Dr. Eric Helms: Exercise Selection | Compound vs. Isolation, Free Weights vs. Machines, Tension & Strength Curves

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 muscle group

1:00:06 how long to keep exercises in for

Find Eric:

IG: @helms3dmj

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Follow me on social media:

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

-------------------------------

About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

20. Alberto Nunez: How to Minicut (Goals, Frequency, Macros, Refeeds, Training...)

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://www.youtube.com/user/Team3DMJ

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Follow me on social media: