Swole Radio

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...

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 deload...

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 learn...

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 p...

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 glu...

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...

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/ ------------------------------- Tak...

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 frequenc...

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...

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.youtub...

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...

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 volu...

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 mana...

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 v...

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...

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/...

Patrick Macinnis is a natural bodybuilding coach and WNBF Pro Men’s Physique athlete. We spoke about: How to start off a client in terms of training How to change variables to individualize a training program Progression schemes for intermediate and advanced How to get into autoregulating Getting started on diet What measures of progress to track in the offseason What people should focus on at eac...

Dr. Eric Helms is a leading strength and hypertrophy expert. We spoke in depth about periodization for bodybuilders: Units of time in the training year DUP (daily undulating periodization) Mesocycle progression Progression across mesocycles: volume, frequency, rep ranges, exercise selection Metabolite blocks Length of massing phases Optimal body fat percentage for muscle growth Rates of gain Resen...

Chris Barakat is an adjunct professor and sports performance researcher at the University of Tampa. We spoke about: body recomposition how to choose between a surplus, maintenance calories, or a deficit optimal body fat percentage ranges protein, carbs, and fat intake food composition nutrient timing casein before bed bedtime nutrition transitioning out of fat loss Find Chris at: https://competiti...

Brad Loomis is a highly esteemed natural bodybuilding prep coach and part of 3D Muscle Journey (3DMJ). We talk all about contest prep: optimal starting point rate of loss length of prep the “pre-diet diet” most common mistakes in terms of diet and training timing volume and intensity fluctuations with nutrition/diet breaks lessons in 2020 programming heavy movements/powerlifting Brad’s current pri...

I spoke with Steve Hall, founder of Revive Stronger, on his journey in bodybuilding. We talked about his story, biggest mistakes, and training techniques. We also touch on his lessons learned in 2020 as a bodybuilding coach. Revive Stronger: https://revivestronger.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/d...

Here I interview Dr. Mike Israetel from Renaissance Periodization on advanced periodization for bodybuilding. We dive into how to set up your training year for optimized hypertrophy as a bodybuilder. 1:42 Units of time in the training year 6:12 Hypertrophy blocks and progression of variables between mesocycles 15:33 Differences in volume from mesocycle to mesocycle 19:02 Resensitization and active...

John Meadows, aka the “Mountain Dog” is a world-famous bodybuilder and coach. In this interview, we discuss: 1:24 His heart attack and current status 9:19 John’s training approaches over the years 25:45 Science and bodybuilding 31:09 Progressive overload & tracking progress 35:32 What to do when you can’t get stronger 43:13 Implementing high intensity techniques 50:50 Training for a beginner /...

Jeff Alberts is a world-famous natural bodybuilder and contest prep coach. In this podcast episode we delve into how to approach bodybuilding during the COVID-19 pandemic. We cover the following: 5:41 perspective on bodybuilding vs. life 14:25 having a reactionary approach 21:02 making the best of this time period 30:44 how to program training at home 37:45 metabolite work, myoreps 42:56 mind-musc...

Patrick Macinnis is a pro natural men’s physique athlete, powerlifter, and science-based coach. In this interview we discuss his last bulking phase and plans for his upcoming competitive season. We also discuss balancing powerlifting and bodybuilding and programming strategies for “powerbuilding.” IG: @patty.lifts Website: https://www.teamlifts.com/ ------------------------------- Check out my You...