Swole Radio: Recent Episodes
Bill Wong MD
Swole Radio answers all of your questions on natural bodybuilding. I'm a medical doctor, pro natural men's physique athlete, and YouTuber based in Vancouver, Canada.
I seek to promote science-based perspectives to help people lose fat and gain muscle. This will involve interviewing the top athletes, coaches, and scientists in bodybuilding.
If that sounds like it will help you, join me by subscribing!
- Bill Wong, MD (Dr. Swole)
I had Dr. Mike Israetel (co-founder of Renaissance Periodization and Team Full-ROM) back on the Swole Radio Podcast to discuss his current training set-up (during contest prep). We discuss:
1:10 training split
9:34 main movements, underrated exercises
29:11 training volume
38:45 intensity techniques
53:57 progression & mesocycle design
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
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
https://www.youtube.com/@Team3DMJ
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
INSTAGRAM: http://instagram.com/dr_swole
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.
I had Jeff Alberts (The Godfather) back on Swole Radio to discuss his 2023 prep and some natural bodybuilding wisdom.
Find Jeff:
https://3dmusclejourney.com/
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
INSTAGRAM: http://instagram.com/dr_swole
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.
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)
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
INSTAGRAM: http://instagram.com/dr_swole
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.
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://3dmusclejourney.com/
IG: @helms3dmj
New Bodybuilding Program Design Course:
https://www.3dmjvault.com/courses/bodybuilding-program-design
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
INSTAGRAM: http://instagram.com/dr_swole
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.
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
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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 hypertrophy16:33 How does training change for the intermediate?30:06 How to progress as an advanced lifter43:22 Periodization for powerbuildingFind Jim:https://www.jimwendler.com/IG: @jimwendler-------------------------------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/DrSwoleINSTAGRAM: http://instagram.com/dr_swoleFACEBOOK GROUP: https://www.facebook.com/groups/drswoleTIKTOK: 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.
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:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
@helms3dmj is back on the Swole Radio Podcast to discuss optimal training for the upper body! We cover chest, back, arms, shoulders, traps, and abs
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Stay tuned for part II when we cover the lower body 👌🏼
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backworkout #backtraining #backday #lats #mensphysiquepro #promensphysique #drswole #swolenation #igbodybuilding #fitnation #fitfam #bodybuilder #fitnessmotivation #wnbfcanada #wnbf #naturalbodybuilding #nattygains #swoleteam #bulking #physiqueathlete #bcfit #vancouverfitness #vancouver #vanfit #vancityfitness #yvrfitness #doctor #ubc #md
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:
https://3dmusclejourney.com/
IG: @helms3dmj
Podcast: Iron Culture
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/
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
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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: 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 INSTAGRAM: http://instagram.com/dr_swole 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.
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:
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:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
YOUTUBE: www.youtube.com/c/DrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
Brad Schoenfeld is a world leader in hypertrophy science. Here we discuss:
0:33 Mechanisms of hypertrophy
3:59 Mechanical tension
8:31 Training volume vs. Training intensity / failure training
14:34 Metabolic stress / metabolic training
25:27 Muscle damage
31:20 Loaded stretches / Interset stretching
36:13 Stretch exercises / stretch partials
48:13 Mind-muscle connection
Find Brad:
IG: bradschoenfeldphd
http://www.lookgreatnaked.com/blog/
Brad's 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
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
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_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.
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:
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_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.
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:
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_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.
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:
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_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.
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:
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_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.
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:
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_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.
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.com/
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_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.
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 receive a small commission when you use it)
My e-books: https://askdrswole.com/
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_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.
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/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
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_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.
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:
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_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.
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:
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_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.
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:
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_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.
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:
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_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.
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:
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_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.
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 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/
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.
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:
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_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.
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:
YOUTUBE: www.youtube.com/c/AskDrSwole
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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.
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.
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:
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_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.
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/
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/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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/
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/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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
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/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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:
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_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.
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:
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_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.
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://3dmusclejourney.com/
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_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.
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
https://3dmusclejourney.com/
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_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.
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.com/c/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
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.
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 cells and what impacts them
54:39 optimal amount of muscle damage
58:31 metabolic resistance and value of metabolic stress
1:03:17 Brad’s upcoming research
Find Brad:
IG: @bradschoenfeldphd
Twitter: @BradSchoenfeld
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_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.
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 systematically change your program
52:31 counting sets for different muscle groups
59:40 if Eric could choose another career
Find Eric:
IG: @helms3dmj
https://3dmusclejourney.com/
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_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.
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/
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_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.
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 exercise?
51:24 How SFR changes over time
56:31 Stimulus to time ratio (STR)
1:04:32 Mike’s 2020 contest prep - lessons learned
Find Mike:
YouTube: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg
IG: @rpdrmike
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_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.
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://mennohenselmans.com/
IG: @menno.henselmans
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_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.
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_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.
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 each level for training and diet
Find Patrick at:
IG: @patty.lifts
Follow me on social media:
YOUTUBE: www.youtube.com/c/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
FACEBOOK: https://www.facebook.com/bill.wong22/
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.
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
- Resensitization phases
- Frequency of fat loss phases
- Where he’s at in his season
Find Dr. Helms at:
https://3dmusclejourney.com/
IG: @helms3dmj
Follow me on social media:
YOUTUBE: www.youtube.com/c/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
FACEBOOK: https://www.facebook.com/bill.wong22/
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.
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://competitivebreed.com/
IG: @christopher.barakat
Follow me on social media:
YOUTUBE: www.youtube.com/c/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
FACEBOOK: https://www.facebook.com/bill.wong22/
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.
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 priorities
3DMJ: https://3dmusclejourney.com/
Brad’s Instagram: @3dmjcoach
Follow me on social media:
YOUTUBE: www.youtube.com/c/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
FACEBOOK: https://www.facebook.com/bill.wong22/
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.
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/dr_swole
FACEBOOK: https://www.facebook.com/bill.wong22/
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.
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 rest phases
32:15 Length of massing phases
34:57 Optimal rates of gain
42:05 Frequency of minicuts and fat loss phases
44:12 Why Mike does what he does
Renaissance Periodization: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg
Subscribe! https://www.youtube.com/c/AskDrSwole?sub_confirmation=1
My e-books: https://askdrswole.com/
Merch: https://teespring.com/stores/dr-swole-merch
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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.
MikeIsraetel #Hypertrophy #NaturalBodybuilding
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 / intermediate
55:48 Deload weeks
1:02:30 Biggest training mistake
1:07:42 Biggest piece of advice to natural lifters
1:11:04 Business and social media direction
John’s website: https://mountaindogdiet.com/
Follow me on social media:
INSTAGRAM: http://instagram.com/dr_swole
FACEBOOK: https://www.facebook.com/bill.wong22/
TIKTOK: https://www.tiktok.com/@dr.swole/
PODCAST (Swole Radio): https://podcasts.apple.com/ca/podcast/swole-radio/id1492784385
How to set up a training program: https://www.youtube.com/playlist?list=PL-U2jvez_hi-uidDJhwCiEnWo1O_uR_x3
My full, FREE programs: https://www.youtube.com/playlist?list=PL-U2jvez_hi_K0DGNZRkqJUm3MIeLM_Gt
How to lose fat: https://www.youtube.com/playlist?list=PL-U2jvez_hi_9w4ZmARG9sYzKXDO5Pdq7
How I prepare for a bodybuilding show: https://www.youtube.com/playlist?list=PL-U2jvez_hi8bTJspQvYAeYlpvplqVXFS
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 for 6 years.
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.
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-muscle connection and efficiency
52:44 progressive overload with limited equipment
59:37 moving away from chasing numbers
1:05 for contest prep athletes
Jeff’s Instagram: https://www.instagram.com/3dmj_godfather/?hl=en
3DMJ: https://3dmusclejourney.com/
Check out my YouTube channel: https://www.youtube.com/c/AskDrSwole
Follow me on Instagram: http://instagram.com/dr_swole
How to lose fat: https://www.youtube.com/playlist?list=PL-U2jvez_hi_9w4ZmARG9sYzKXDO5Pdq7
How to set up a training program: https://www.youtube.com/playlist?list=PL-U2jvez_hi-uidDJhwCiEnWo1O_uR_x3
How I prepare for a bodybuilding show: https://www.youtube.com/playlist?list=PL-U2jvez_hi8bTJspQvYAeYlpvplqVXFS
Check out my other series: https://www.youtube.com/channel/UCUIe8bnLLrKl4GDlz4whfIw/playlists
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 for 6 years.
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.
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 YouTube channel: https://www.youtube.com/c/AskDrSwole
Follow me on Instagram: http://instagram.com/dr_swole
How to lose fat: https://www.youtube.com/playlist?list=PL-U2jvez_hi_9w4ZmARG9sYzKXDO5Pdq7
How to set up a training program: https://www.youtube.com/playlist?list=PL-U2jvez_hi-uidDJhwCiEnWo1O_uR_x3
How I prepare for a bodybuilding show: https://www.youtube.com/playlist?list=PL-U2jvez_hi8bTJspQvYAeYlpvplqVXFS
Check out my other series: https://www.youtube.com/channel/UCUIe8bnLLrKl4GDlz4whfIw/playlists
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 for 6 years.
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.
This is part 2 of my interview with Jeff Alberts, a world-renowned pro natural bodybuilder and science-based coach at 3DMJ. Here we talk about sustainability in bodybuilding. Jeff has a huge wealth of knowledge, with 33 years of natural bodybuilding experience. We touch on exercise selection as well as changes in Jeff’s training philosophy over the years.
Jeff’s IG: https://www.instagram.com/3dmj_godfather/
3D Muscle Journey: https://3dmusclejourney.com/
https://www.youtube.com/user/Team3DMJ
Check out my YouTube channel: https://www.youtube.com/c/AskDrSwole
Follow me on Instagram: http://instagram.com/dr_swole
How to lose fat: https://www.youtube.com/playlist?list=PL-U2jvez_hi_9w4ZmARG9sYzKXDO5Pdq7
How to set up a training program: https://www.youtube.com/playlist?list=PL-U2jvez_hi-uidDJhwCiEnWo1O_uR_x3
How I prepare for a bodybuilding show: https://www.youtube.com/playlist?list=PL-U2jvez_hi8bTJspQvYAeYlpvplqVXFS
Check out my other series: https://www.youtube.com/channel/UCUIe8bnLLrKl4GDlz4whfIw/playlists
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 for 6 years.
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.
Jeff Alberts is a world-renowned pro natural bodybuilder and science-based coach at 3DMJ. In this first part of our interview we discuss his 2019 competitive season:
0:58 prep timeline
5:24 starting/ending weight; rate of loss
11:54 starting/ending macros
14:04 refeeds
17:04 macro autoregulation
22:52 cardio
25:53 calorie changes
30:54 training
32:32 exercise selection
38:25 peaking
50:42 things to do differently
Jeff’s IG: https://www.instagram.com/3dmj_godfather/
3D Muscle Journey: https://3dmusclejourney.com/
https://www.youtube.com/user/Team3DMJ
Check out my YouTube channel: https://www.youtube.com/c/AskDrSwole
Follow me on Instagram: http://instagram.com/dr_swole
How to lose fat: https://www.youtube.com/playlist?list=PL-U2jvez_hi_9w4ZmARG9sYzKXDO5Pdq7
How to set up a training program: https://www.youtube.com/playlist?list=PL-U2jvez_hi-uidDJhwCiEnWo1O_uR_x3
How I prepare for a bodybuilding show: https://www.youtube.com/playlist?list=PL-U2jvez_hi8bTJspQvYAeYlpvplqVXFS
Check out my other series: https://www.youtube.com/channel/UCUIe8bnLLrKl4GDlz4whfIw/playlists
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 for 6 years.
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.
Tobias Schuler is a WNBF Men’s Physique Pro and science-based bodybuilding coach. In this episode, I interview him about the common misconceptions intermediate athletes have with respect to training and nutrition.
We discuss the importance of progressive overload and an example of how to set up a weekly undulating program. We also go through common “bro” mistakes regarding the post-workout window, carbs before bed, always lifting heavy, supplements, etc.
Tobi’s IG: https://www.instagram.com/tobisfit/
For coaching: https://tobiasschuler1.typeform.com/to/FtdG84
Check out my YouTube channel: https://www.youtube.com/c/AskDrSwole
Follow me on Instagram: http://instagram.com/dr_swole
How to lose fat: https://www.youtube.com/playlist?list=PL-U2jvez_hi_9w4ZmARG9sYzKXDO5Pdq7
How to set up a training program: https://www.youtube.com/playlist?list=PL-U2jvez_hi-uidDJhwCiEnWo1O_uR_x3
How I prepare for a bodybuilding show: https://www.youtube.com/playlist?list=PL-U2jvez_hi8bTJspQvYAeYlpvplqVXFS
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 for 6 years.
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.
Tobias Schuler is a natural bodybuilder and science-based bodybuilding coach from Calgary, Canada. In this episode, he shares details from his 2018 prep when he won his WNBF pro card in men’s physique.
We discuss the following aspects of his prep:
1:14 prep length
3:36 starting/ending macros
5:26 macro drops
7:14 refeeds
10:33 cardio
14:01 changes for this prep
17:41 training
20:34 strength/volume decreases
21:41 anything to do differently
23:11 diet, low calorie snacks
28:15 crazy prep story
Tobi’s IG: https://www.instagram.com/tobisfit/
For coaching: https://tobiasschuler1.typeform.com/t...
Check out my YouTube channel: https://www.youtube.com/c/AskDrSwole
Follow me on Instagram: http://instagram.com/dr_swole
How to lose fat: https://www.youtube.com/playlist?list...
How to set up a workout plan: https://www.youtube.com/playlist?list...
How I prepare for a bodybuilding show: https://www.youtube.com/playlist?list...
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 for 6 years.
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 content.