Your Go-To Podcast For Evidence-Based Training & Nutrition Practices.
This week, join me as I sit down with Andrew Chappell to discuss his return to academia and the intriguing research projects he's been immersed in.
We'll delve into his off-season journey, exploring the evolution of his nutrition strategies and gaining phases over time. Plus, we'll unpack recent studies shedding light on optimal surplus sizes and offer practical recommendations.
Tune in for a deep dive into the intersection of academia, nutrition, and physique development!
Timestamps:
00:00 Intro
01:08 Update on Andy and being back in academia
09:13 Caveats of studies
14:08 Powerbuilding
18:36 Nutrition for bodybuilders in the offseason
26:25 How heavy to go in the offseason?
32:20 What surplus to aim for?
44:39 Is a surplus needed?
55:06 Is a surplus or moderate caloric intake better?
57:40 Optimal?
01:00:49 Competing in the future
https://www.instagram.com/fuelledbyscottsoats/
https://www.instagram.com/thenattybodybuildingcoach/
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__________________________________________________________________
Our Ebooks!
Ultimate Guide To Contest Prep Ebook:
• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/
Primer Phase Ebook:
• https://revivestronger.com/product/the-primer-phase/
__________________________________________________________________
Stay up to date with the latest research and educate yourself!
MASS (Research Review):
• https://goo.gl/c7FSJD
JPS Mentorship
• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy
Muscle & Strength Pyramids
• https://goo.gl/S8s6tG
__________________________________________________________________
When you're interested in online coaching, please go visit our website and follow the application form:
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Get ready to dive into the world of contest prep with Jake Remmert as he makes his return to the show! Discover how Jake navigated his recent diet before the diet, from ditching tracking before to uncovering invaluable lessons along the way.
But that's not all! Join us as we explore the latest buzz in evidence based fitness, tackling hot topics like deloads, volume, and the ever-debated proximity to failure.
Don't miss out on this insightful discussion that's sure to take your knowledge to the next level!
Timestamps:
00:00 Intro
01:59 The Diet before the Diet
07:59 New studies in the works
15:25 Coaches for studies?
20:14 What were the results of The Diet before the Diet
27:59 Is experience pivotal for mindful eating?
39:10 Deload approach
43:18 Set numbers and length of a meso
52:04 Difference in RIR look from the outside
57:04 RIR gauging on leg training
01:03:14 "Just train hard" sentiment
https://www.instagram.com/jake.datadrivenstrength/
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This week I chat with Eric Helms and dig into his recent unicorn gains. How has someone with 2 decades of experience made such rapid muscle growth progress? Find out today.
Before touching on some of the updates that will be made to the muscle & strength pyramids, from protein intakes to volume & proximities to failure.
Timestamps:
00:00 Intro
01:47 One year as a pro and competitive goals
09:05 Gaining faster than expected
19:22 Training to failure and volume
23:37 How to determine optimal volume
40:45 Training methodologies
46:11 Updates to the Muscle & Strength Pyramid books
54:23 Optimal protein intake
01:03:40 Any new exciting updates?
https://www.instagram.com/helms3dmj
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Don't like Patreon, go to Paypal!
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Our Ebooks!
Ultimate Guide To Contest Prep Ebook:
• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/
Primer Phase Ebook:
• https://revivestronger.com/product/the-primer-phase/
__________________________________________________________________
Stay up to date with the latest research and educate yourself!
MASS (Research Review):
• https://goo.gl/c7FSJD
JPS Mentorship
• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy
Muscle & Strength Pyramids
• https://goo.gl/S8s6tG
__________________________________________________________________
When you're interested in online coaching, please go visit our website and follow the application form:
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This week I am talking to Jorn Trommelen about his recently authored study looking at how much protein could be effectively used in a single meal?
It’s been thought there is a cap to the amount of protein that’s beneficial for muscle growth and past this point the rest is wasted. In today’s episode we will find out if that is true and provide you the important practical recommendations when it comes to protein intake and timing for maximising muscle growth.
https://www.instagram.com/nutritiontactics/
https://www.nutritiontactics.com/
Timestamps:
00:00 Intro
01:54 How much protein can you effectively digest in a single meal
08:44 What did the study do and what were the results?
21:31 Were the results expected?
23:22 Does it bring up other questions?
26:59 Is there a cap for Muscle protein synthesis?
31:26 How flexible can you be with your protein timing?
41:33 Prebed feeding if protein intake is sufficient?
46:27 Importance of leucine
49:11 How much protein is recommended?
59:26 Should you count all protein sources?
Thanks, please comment, like and subscribe!
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DISCORD SERVER: https://discord.gg/WtDsYWAAgT
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NEWSLETTER: https://bit.ly/2rRONG5
__________________________________________________________________
Supplements:
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__________________________________________________________________
If you want to support us via a donation, that's highly appreciated!
Patreon
• https://www.patreon.com/revivestronger
Don't like Patreon, go to Paypal!
• https://bit.ly/2XZloJ4
__________________________________________________________________
Our Ebooks!
Ultimate Guide To Contest Prep Ebook:
• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/
Primer Phase Ebook:
• https://revivestronger.com/product/the-primer-phase/
__________________________________________________________________
Stay up to date with the latest research and educate yourself!
MASS (Research Review):
• https://goo.gl/c7FSJD
JPS Mentorship
• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy
Muscle & Strength Pyramids
• https://goo.gl/S8s6tG
__________________________________________________________________
When you're interested in online coaching, please go visit our website and follow the application form:
https://www.revivestronger.com/online-coaching/
Learn more about your ad choices. Visit megaphone.fm/adchoices
This week I interviewed Steff Noble a WNBF Pro and the President at the WNBF UK about the natural path and how to bring natural bodybuilding to the limelight.
In today’s episode, you will discover how Steff got into competing and why she stayed natural. And we delve deeper into the discussion of being natural vs. Enhanced and how we can grow the natural side and awareness.
If you have ever considered taking the bodybuilding stage or have people in your life who have, this is a must-listen.
Timestamps:
00:00 Intro
02:01 Stef's competitive journey
05:20 Why Stef went down the natty route
13:46 Elite athletes, natty vs. enhanced
21:58 What natty bodybuilding is about
20:33 General ruleset and criteria
30:16 How was 2023 worlds and judging the worlds best
43:29 Are women taking things more seriously?
46:27 Incentives of staying natural
56:19 Competitiveness of natty bodybuilding
01:01:25 First pro show WNBF UK
01:11:11 What's the future for Stef the competitor
https://www.instagram.com/steff_noble_figurepro/
https://www.instagram.com/wnbf_uk/
https://www.instagram.com/proprepcoaching/
Thanks, please comment, like and subscribe!
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NEWSLETTER: https://bit.ly/2rRONG5
__________________________________________________________________
Supplements:
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__________________________________________________________________
If you want to support us via a donation, that's highly appreciated!
Patreon
• https://www.patreon.com/revivestronger
Don't like Patreon, go to Paypal!
• https://bit.ly/2XZloJ4
__________________________________________________________________
Our Ebooks!
Ultimate Guide To Contest Prep Ebook:
• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/
Primer Phase Ebook:
• https://revivestronger.com/product/the-primer-phase/
__________________________________________________________________
Stay up to date with the latest research and educate yourself!
MASS (Research Review):
• https://goo.gl/c7FSJD
JPS Mentorship
• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy
Muscle & Strength Pyramids
• https://goo.gl/S8s6tG
__________________________________________________________________
When you're interested in online coaching, please go visit our website and follow the application form:
https://www.revivestronger.com/online-coaching/
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This week I talk to Chris Barakat, we dig into his life since bringing a child into the world and how that’s impacted his bodybuilding.
Before diving into his experience at WNBF Worlds and a general discussion surrounding his preference how higher protein diets.
Timestamps:
00:00 Intro
01:37 Becoming a father and the impact on the business and bodybuilding
06:40 What does training look like now?
09:41 Is it Possible to hit the genetic ceiling?
12:03 Goals & expectations as a natty pro
24:56 WNBF 2023 worlds recap
31:32 Strength & weaknesses of competitors
38:16 Digging deeper vs. digging smarter
44:20 Feelings of classic bb in natural bodybuilding
48:26 High protein intake experiment
51:25 Min. vs. high protein intake
55:30 Is leucine threshold actually important?
01:00:49 Any time to reduce protein?
01:07:16 Optimal protein feeding
01:14:03 Concluding thoughts
https://www.instagram.com/christopher.barakat/
https://www.schoolofgainz.com/
Thanks, please comment, like and subscribe!
COACHING: https://revivestronger.com/online-coaching/
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DISCORD SERVER: https://discord.gg/WtDsYWAAgT
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INSTAGRAM: http://www.instagram.com/revivestronger
NEWSLETTER: https://bit.ly/2rRONG5
__________________________________________________________________
Supplements:
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__________________________________________________________________
If you want to support us via a donation, that's highly appreciated!
Patreon
• https://www.patreon.com/revivestronger
Don't like Patreon, go to Paypal!
• https://bit.ly/2XZloJ4
__________________________________________________________________
Our Ebooks!
Ultimate Guide To Contest Prep Ebook:
• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/
Primer Phase Ebook:
• https://revivestronger.com/product/the-primer-phase/
__________________________________________________________________
Stay up to date with the latest research and educate yourself!
MASS (Research Review):
• https://goo.gl/c7FSJD
JPS Mentorship
• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy
Muscle & Strength Pyramids
• https://goo.gl/S8s6tG
__________________________________________________________________
When you're interested in online coaching, please go visit our website and follow the application form:
https://www.revivestronger.com/online-coaching/
Learn more about your ad choices. Visit megaphone.fm/adchoices
This week I talk to Max Coleman who recently published a study looking at the influence of being supervised on muscle growth. Does having a team of researchers help or hinder peoples muscle growth?
We also dig into some broader discussions on science, what it can and cannot tell you. Finally seeing if Max has any updated thoughts surrounding reloads.
Timestamps:
00:00 Intro
02:26 Study on the effects of supervision
12:26 Gender differences
15:59 Cues during lifting helpful?
19:35 Unsupervised training studies
21:37 Do people push themselves hard enough in a study?
25:01 Benefits or downsides of being watched
32:15 Tools to get close to failure
38:30 Autoregulating volume any benefits and talk about junk volume
44:47 Range of volume and intensity
50:08 Critically thinking about studies
55:34 Micro managing things and making mistakes
01:04:23 Coaching and science
01:12:13 Dieting through a deload any concern?
Reference: https://www.researchgate.net/publication/374453523_Supervision_during_resistance_training_positively_influences_muscular_adaptations_in_resistance-trained_individuals
https://www.instagram.com/coleman.et.al/
https://www.researchgate.net/profile/Max-Coleman-4
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__________________________________________________________________
Supplements:
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__________________________________________________________________
If you want to support us via a donation, that's highly appreciated!
Patreon
• https://www.patreon.com/revivestronger
Don't like Patreon, go to Paypal!
• https://bit.ly/2XZloJ4
__________________________________________________________________
Our Ebooks!
Ultimate Guide To Contest Prep Ebook:
• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/
Primer Phase Ebook:
• https://revivestronger.com/product/the-primer-phase/
__________________________________________________________________
Stay up to date with the latest research and educate yourself!
MASS (Research Review):
• https://goo.gl/c7FSJD
JPS Mentorship
• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy
Muscle & Strength Pyramids
• https://goo.gl/S8s6tG
__________________________________________________________________
When you're interested in online coaching, please go visit our website and follow the application form:
https://www.revivestronger.com/online-coaching/
Learn more about your ad choices. Visit megaphone.fm/adchoices
What leads to more growth leaving reps in the tank or taking reps to failure? Today I talk to Martin Refalo about just that as he recently published a paper that investigated this question.
Learn about the current state of evidence as it pertains to proximity to failure and the relationship to hypertrophy and why Martin's study helps fill a void within the literature to date. And finally the important practical takeaways for you as a trainee or coach.
Timestamps:
00:00 Intro
02:26 What is the study about and why is it so impactful?
11:05 What makes a study good for the athlete
14:59 Data collection and how you can make it as accurate as possible
28:18 Accuracy of 1RIR
31:32 Rep Range selection
35:56 Considering previous training volume
43:25 Research training footage
46:48 Rest times between sets and results of the study
53:21 How many sets did the participants do and quad thickness results
01:04:42 Fatigue and its impact on hypertrophy
01:14:39 Getting better with RIR with more sets
01:18:00 Injuries?
01:24:36 What can be practically taken away from the paper?
01:39:34 Concluding thoughts
Study in question:
https://www.tandfonline.com/doi/full/10.1080/02640414.2024.2321021
https://www.instagram.com/mrfitness__/
https://www.researchgate.net/profile/Martin-Refalo-2
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Supplements:
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__________________________________________________________________
If you want to support us via a donation, that's highly appreciated!
Patreon
• https://www.patreon.com/revivestronger
Don't like Patreon, go to Paypal!
• https://bit.ly/2XZloJ4
__________________________________________________________________
Our Ebooks!
Ultimate Guide To Contest Prep Ebook:
• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/
Primer Phase Ebook:
• https://revivestronger.com/product/the-primer-phase/
__________________________________________________________________
Stay up to date with the latest research and educate yourself!
MASS (Research Review):
• https://goo.gl/c7FSJD
JPS Mentorship
• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy
Muscle & Strength Pyramids
• https://goo.gl/S8s6tG
__________________________________________________________________
When you're interested in online coaching, please go visit our website and follow the application form:
https://www.revivestronger.com/online-coaching/
Learn more about your ad choices. Visit megaphone.fm/adchoices
The dose-response relationship between resistance training volume and muscle hypertrophy
This week we have a roundtable to discuss whether or note there is a dose-response relationship between training volume and hypertrophy.
Samuel Buckner and Holly Baxter recently authored (along with E.Moreno - not on the show) a paper that put some doubts into this relationship. And so they are on along with Menno Henselmans and Josh Pelland to try and dig deeper into our understanding.
One you don’t want to miss!
Timestamps:
00:00 Intro
02:15 Background to why Sam & Holly were skeptical about the results being found in volume studies
16:14 Menno's & Josh's take on the discussion surrounding scientific findings
25:09 Is there a dose-response relationship?
34:26 Practical validity of findings
41:25 Skepticism over the results of Brad's lab
47:05 Criticism about data collection
55:51 Swelling, how much evidence is there in volume studies
01:05:20 Anecdotal evidence in conflict with the findings
01:13:37 Lab settings vs. real-life settings
01:17:18 Cell swelling in studies
01:27:56 Sam explains why he assumes the results are mostly due to cell swelling
01:44:39 What do we know about the dose-response relationship right now?
01:49:33 Practical applications
01:52:19 Set recommendation and how it's being made up
02:10:02 The more you can recover from volume, the more you want to add?
02:16:07 What can be expected in terms of muscle gains in a short period of time?
02:28:29 Conclusion
Paper
https://www.researchgate.net/publication/376670037_The_dose-response_relationship_between_resistance_training_volume_and_muscle_hypertrophy_There_are_still_doubts
Menno
https://www.instagram.com/menno.henselmans/
https://mennohenselmans.com/
Josh
https://www.instagram.com/josh.datadrivenstrength
https://www.researchgate.net/profile/Joshua-Pelland
Samuel
https://www.instagram.com/samuelbuckner/
https://www.researchgate.net/profile/Samuel-Buckner
Holly
https://www.instagram.com/hollytbaxter/
https://bia-body.com/ig/
Thanks, please comment, like and subscribe!
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NEWSLETTER: https://bit.ly/2rRONG5
__________________________________________________________________
Supplements:
https://cnpprofessional.co.uk - STEVE15 for 15% off
__________________________________________________________________
If you want to support us via a donation, that's highly appreciated!
Patreon
• https://www.patreon.com/revivestronger
Don't like Patreon, go to Paypal!
• https://bit.ly/2XZloJ4
__________________________________________________________________
Our Ebooks!
Ultimate Guide To Contest Prep Ebook:
• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/
Primer Phase Ebook:
• https://revivestronger.com/product/the-primer-phase/
__________________________________________________________________
Stay up to date with the latest research and educate yourself!
MASS (Research Review):
• https://goo.gl/c7FSJD
JPS Mentorship
• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy
Muscle & Strength Pyramids
• https://goo.gl/S8s6tG
__________________________________________________________________
When you're interested in online coaching, please go visit our website and follow the application form:
https://www.revivestronger.com/online-coaching/
Learn more about your ad choices. Visit megaphone.fm/adchoices
Today I talk to Cliff Wilson, who is also my new prep coach for 2024.
I answer why I chose Cliff as my coach before we dive into questions like; the difference between coaching advanced vs. gen population clients, what traits make a successful client, why refeeds during an off-season and much more.
Timestamps:
00:00 Intro
01:39 Update on Cliff
04:39 Muscle Memory effect
09:49 Why Steve chose Cliff as a coach
16:14 Biggest difference between advanced and less advanced clients
23:28 Being coachable
29:57 Most successful clients
37:03 Posing practice
42:54 What are the most important poses?
49:09 What attributes makes one a good coach
54:25 Science vs. anecdotes
01:04:48 Refeeds & Diet breaks
01:13:42 Plans for the upcoming season
https://www.instagram.com/cwteamwilson/
https://www.teamwilsonbb.com/
Thanks, please comment, like and subscribe!
COACHING: https://revivestronger.com/online-coaching/
WEBSITE: https://www.revivestronger.com/
MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/
DISCORD SERVER: https://discord.gg/WtDsYWAAgT
MEMBERSITE: https://revivestronger.com/team-revive-stronger/
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NEWSLETTER: https://bit.ly/2rRONG5
__________________________________________________________________
Supplements:
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__________________________________________________________________
If you want to support us via a donation, that's highly appreciated!
Patreon
• https://www.patreon.com/revivestronger
Don't like Patreon, go to Paypal!
• https://bit.ly/2XZloJ4
__________________________________________________________________
Our Ebooks!
Ultimate Guide To Contest Prep Ebook:
• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/
Primer Phase Ebook:
• https://revivestronger.com/product/the-primer-phase/
__________________________________________________________________
Stay up to date with the latest research and educate yourself!
MASS (Research Review):
• https://goo.gl/c7FSJD
JPS Mentorship
• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy
Muscle & Strength Pyramids
• https://goo.gl/S8s6tG
__________________________________________________________________
When you're interested in online coaching, please go visit our website and follow the application form:
https://www.revivestronger.com/online-coaching/
Learn more about your ad choices. Visit megaphone.fm/adchoices
Today I am talking with Dr Pak about all things training techniques to maximise muscle growth.
He recently spearheaded a paper titled ‘Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review’ and we dive deep into that.
How much of what you deem as good technique has solid evidence to support it? Find out here
Timestamps:
00:00 Intro
02:24 Definition of what Technique is
06:27 Effects of tempo on hypertrophy
10:46 Fast vs. slow eccentrics
17:23 Where do things stand with a range of motion and long muscle length?
21:54 Optisation and practical application
24:20 Exercise-specific kinematics
29:54 Momentum for hypertrophy
33:07 Reasons for what is trying to be accomplished
38:13 Momentum and aggressive lifting
41:36 Injury risk on using momentum?
50:31 Thinking outside the box, anecdotal evidence and consuming content
56:11 Changes in technique, sweet spot tempo and pausing a lift
https://www.instagram.com/dr__pak/
https://www.mdpi.com/2411-5142/9/1/9
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