In this episode, I sit down with Dr. Colby Sousa—sport scientist, coach, and lifter—to discuss his journey from being an overweight kid to pursuing a PhD in hypertrophy research under Eric Helms.

We cover his biggest takeaways from working with top researchers like Helms & Zourdos. Surprising insights from studies on energy surpluses & reps in reserve accuracy. His approach to training & nutrition as he preps for his first bodybuilding show. How anime has influenced his mindset & approach to lifting

If you want science-backed muscle-building advice with a mix of anime wisdom, you won’t want to miss this one!

Listen now!

https://www.researchgate.net/profile/Colby-Sousa

https://www.instagram.com/colby.sousa

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

Timestamps:

00:00 Intro

01:52 Childhood Struggles with Weight and Activity

08:02 Navigating Nutrition and Training

13:54 Transitioning to the Gym and Education

19:52 Mentorship and Research Journey

26:04 Coaching and Content Creation

32:23 Insights from Research Participation

37:44 The Importance of Fun in Research and Coaching

40:04 Insights from Recent Research Studies

43:16 Navigating Bodybuilding Prep and Personal Growth

47:07 The Journey of Competing in Bodybuilding

53:38 The Role of Anime in Personal Development

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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://www.massmember.com/a/2147986175/MxeV4T3M

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• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

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__________________________________________________________________

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In this conversation, Steve Hall and Dr. Scott Stevenson delve into the implications of AI on our lives, particularly in the context of coaching and bodybuilding. They discuss the importance of 'clean thinking' as a mental nourishment akin to clean eating, and the dangers of over-reliance on technology, which can lead to cognitive decline, or 'digital dementia.'

The discussion emphasizes the value of struggle, hard work, and the role of coaching in personal development, while also highlighting the need for self-reliance and the importance of mental challenges in achieving growth.

They explore how technology can both aid and hinder our cognitive abilities, and the necessity of maintaining a balance between using technology and developing our own skills. The conversation wraps up with reflections on the future of bodybuilding and coaching, and the importance of community and shared experiences in overcoming challenges.

https://www.instagram.com/fortitude_training/

Timestamps:

00:00 Intro

02:38 The Rise of AI and Life Extension

02:37 Quantum Computing and AI's Potential

04:25 The Dangers of Over-Reliance on AI

07:34 Digital Dementia: The Impact of Technology on Learning

10:41 Building Cognitive Resilience

13:28 Clean Thinking: Nourishing the Mind

16:27 The Value of Struggle in Bodybuilding

27:23 The Struggle and Victory in Bodybuilding

31:00 The Role of Coaches in Pushing Limits

35:30 Self-Discovery Through Bodybuilding

38:11 The Yin and Yang of Bodybuilding

43:29 Coaching Dynamics and Client Independence

50:35 The Hardships of Bodybuilding

54:22 The Aesthetic Appeal of Bodybuilding

56:42 Finding the Right Coach

58:33 The Value of Struggle in Bodybuilding

01:01:26 The Importance of Difficult Experiences

01:06:21 The Role of Adversity in Personal Growth

01:08:29 The Journey of Bodybuilding and Delayed Gratification

01:09:49 Future Projects and Insights

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• Europe: https://raskolapparel.eu/

__________________________________________________________________

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://www.massmember.com/a/2147986175/MxeV4T3M

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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Astrid Naranjo joins the podcast to share her journey through her first competitive season. We discuss what finally made her step on stage, how she handled the highs and lows of prep, and the key lessons she learned.

She also opens up about her past eating disorder and whether competing triggered any challenges, plus her unique approach to post-show recovery. Finally, we look at her future plans in the IFBB Wellness division.

A must-listen for anyone interested in bodybuilding, mindset, and the realities of stepping on stage!

https://www.instagram.com/astrid.thefitdietitian/

Astrid-dietitian.com 

Timestamps:

00:00 Intro

02:35 The Journey to Competing: A Personal Reflection

17:35 Navigating the Challenges of Competition Prep

32:21 Post-Competition: Recovery and Building Phase Strategies

38:25 Navigating Body Image and Water Retention

41:27 The Impact of Contest Prep on Women's Health

46:10 Balancing Competition and Recovery

51:25 The Role of Coaching in Competitive Prep

58:30 Reflecting on Competition Success and Future Goals

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COACHING: https://revivestronger.com/online-coaching/

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• https://www.raskolapparel.com?snowball=STRONGER

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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://www.massmember.com/a/2147986175/MxeV4T3M

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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Dr. Eric Helms is back on the podcast for an in-depth discussion on his latest training and nutrition insights. We revisit his uni-corn offseason gains, how his recent mini cut set him up for prep, and why he’s able to handle close to 30 sets per week for multiple muscle groups.

We also break down his latest research on protein intake when dieting, including key takeaways from his recent paper with Martin Refalo and Eric Trexler. Plus, we dive into the ongoing protein debate between Menno Henselmans and Milo Wolf.

To wrap up, we tackle a big issue in the evidence-based space—science communication. With new studies frequently challenging existing ideas, many lifters feel lost in a whirlwind of conflicting information. Eric shares his perspective on how to navigate it all.

This one is packed with insights to help you train smarter—don’t miss it!

Timestamps:

00:00 Intro

02:58 Update on Eric

09:05 How much muscle gained in the offseason?

11:41 Mentality shift around volume and the current scientific literature.

26:27 How to figure out optimal volume

30:23 What's the limiting factor and how to measure it?

32:59 Is higher volume necessary?

39:48 Social media impact on science

58:15 New protein study. How much is needed?

01:26:15 Anecdote vs. evidence

01:41:37 New version of the muscle and strength pyramid.

01:46:58 Classic physique in natural bodybuilding

https://www.instagram.com/helms3dmj/

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

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

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__________________________________________________________________

Epic Workout Clothing (use code STRONGER):

• https://www.raskolapparel.com?snowball=STRONGER

• Europe: https://raskolapparel.eu/

__________________________________________________________________

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://www.massmember.com/a/2147986175/MxeV4T3M

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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In this episode of the Revive Stronger podcast, we dive into how training studies are actually conducted with insights from Eric Helms, Dr. Eduardo de Souza, Chris Barakat, Jake Remmert, Martin Refalo, and Dr. Pak.

We cover common misconceptions, RIR accuracy, training intensity, music’s impact, and guiding participants in research.

If you rely on studies for your training, this episode will help you better interpret research and clear up misconceptions. A must-listen for evidence-based lifters and coaches!

Timestamps:

00:00 Intro

02:09 Dr. Pak what does a training setup in a study look like?

04:59 Jake Remmert, how results are being measured

15:29 Training in research

21:20 What does the training environment look like

23:56 Demographic of the studies

24:38 How much are the researchers involved?

27:39 Is it common to sandbag?

31:52 How good are participants at meeting their prescribed RiR?

37:00 How hard is the training in the lab vs the gym?

41:36 The "lab" effect

44:48 Dr. Eric Helms on ecological validity

47:03 How likely is faking failure?

52:26 Martin Refalo, what does training to failure conditions look like?

55:15 Faking failure

57:01 How well do people stick to RiR

58:29 Conclusion

https://www.instagram.com/helms3dmj/

https://www.instagram.com/dr.desouzaeo/

https://www.instagram.com/christopher.barakat/

https://www.instagram.com/jake.datadrivenstrength/

https://www.instagram.com/mrfitness__/

https://www.instagram.com/dr__pak/

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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://www.massmember.com/a/2147986175/MxeV4T3M

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

In this episode of the Revive Stronger podcast, Dr. Eduardo De Souza joins us to dissect the latest research on training volume and muscle hypertrophy.

We explore how recent meta-analyses have shaped the 'more is better' narrative, these studies' critical limitations and caveats, and the distinction between statistical significance and real-world application.

Dr. De Souza also shares practical advice on individualising volume based on training goals, experience, and recovery capacity, while avoiding diminishing returns.

Whether you’re a lifter looking to optimise your training or a coach striving to stay evidence-based, this episode is packed with insights to help you cut through the noise and make smarter decisions in your programming.

Timestamps:

00:00 Intro

02:25 3 latest meta-analysis on volume

28:57 Information and how it's being presented

35:22 Hate for science

37:52 Dogmatism and misinterpretation of science

42:09 Swlling and analysation of data

46:05 Pre-prints and their downside

54:22 Interpretation of results

01:01:10 The importance of communication

01:06:02 Personal recommendation for volume

01:13:10 Concluding thoughts

https://www.instagram.com/dr.desouzaeo/

References:

https://pubmed.ncbi.nlm.nih.gov/27433992/

https://pubmed.ncbi.nlm.nih.gov/30063555/

https://sportrxiv.org/index.php/server/preprint/view/460

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• 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://www.massmember.com/a/2147986175/MxeV4T3M

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

In this episode of the Revive Stronger podcast, I’m joined by Dr. Eric Trexler to unpack the role of novelty in muscle growth.

Is switching things up essential for gains, or is it overrated? We’ll dive into the science behind novelty, discuss its pros and cons, and give you practical tips for incorporating it strategically into your training.

Whether you’re a beginner or an advanced lifter, this episode will help you optimise your approach. Don’t miss it!

Timestamps:

00:00 Intro

01:47 Where is Eric at right now? Energy expenditure studies

06:46 Nerve injury and surgery

08:23 Injury and competing

11:24 Muscle memory effect

18:44 Before/after photos

21:42 What does the programme look like?

23:25 What about nutrition?

26:02 How to make the most progress early in your lifting career

28:23 Novelty sparking gains?

37:41 Soreness as a proxy for growth?

43:09 Exercise variety

48:37 Minimalistic programmes & strength blocks

57:03 Novelty takeaways and what you need to know

01:04:34 Concluding thoughts

https://www.instagram.com/trexlerfitness/

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• 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://www.massmember.com/a/2147986175/MxeV4T3M

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

Why is there so much hate for science-based lifters right now?

In this episode, I’m joined by Geoffrey Verity Schofield to unpack the misconceptions about evidence-based training, the pitfalls of ‘optimality,’ and how to actually apply science without getting lost in the weeds.

Plus, Geoffrey shares his 2.5-week mini-cut experience and how he managed to drop nearly 10 pounds without tracking food.

This one’s a must-listen for anyone serious about training!

Timestamps:

00:00 Intro

01:28 Why is there so much hate for science-based lifters?

06:55 What even is a science-based lifter?

13:18 How to use science

20:54 The way science-based lifters are framed

29:12 Influencer and incentives

38:10 Biases & disagreements

41:46 Experience is king

49:47 Problem with beginners

55:32 There are no secrets and you never know the outcome

01:04:54 Last training/nutrition bouts

01:17:06 How to approach a mini-cut

01:22:06 Why only 2.5 weeks?

01:26:11 Hunger and muscle loss?

01:30:23 How to follow

https://www.instagram.com/geoffreyverityschofield/

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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://www.massmember.com/a/2147986175/MxeV4T3M

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

Join me as I sit down with Max Coleman to discuss how small tweaks in training can lead to big results, from adjusting exercise angles to focusing more on execution.

We also dive into using science productively without overthinking it, nutrition hacks that prioritise adherence, and the age-old debate of "many roads to Rome." Plus, Max shares his passion for cooking, how he stays on track while experimenting in the kitchen, and his thoughts on the Ninja Creami.

This episode is perfect for anyone wanting practical insights to level up their fitness journey.

Timestamps:

00:00 Intro

02:10 Small adjustments, big effects?

05:36 Missing out on gains?

09:25 Resistance profiles

15:23 Studies and how to use them

17:59 How science is used in arguments

25:40 Cognitive dissonance

31:07 What to do to make training more effective?

36:32 Less comparing to others

40:07 What about principles for nutrition?

50:17 Supplements worth it?

56:04 Ninja Creami

01:07:10 Ending thoughts

https://www.instagram.com/coleman.et.al/

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• 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://www.massmember.com/a/2147986175/MxeV4T3M

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

Join me as I sit down with classic bodybuilding legend Wesley Vissers.

We start by discussing his journey from winning the Arnold Classic to placing 8th at the Olympia stage.

We also dive into his early days in the sport, the training principles that shaped his iconic physique, and the lessons he’s learned from his recent training camp with Coach Stefan. Packed with insights on consistency, intensity, and mastering the basics, this episode is a must-listen for anyone passionate about bodybuilding.

Timestamps:

00:00 Intro

01:35 Post-show experience

07:35 How to tackle the post-show period

13:37 Habit-based eating and giving into cravings and body fat distribution

16:41 Shows and experiences

30:32 Subjectivity of judging

36:18 Mentality. Anything that was interesting to learn from prep?

50:38 Least favourite thing of prep

57:25 Most comprehensive case study on bodybuilding

01:07:13 Libido during prep

01:09:47 Main focus during offseason

https://www.instagram.com/wesleyvissers/

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

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Primer Phase Ebook:

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Stay up to date with the latest research and educate yourself!

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• https://www.massmember.com/a/2147986175/MxeV4T3M

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In this episode, I sit down with Jake Remmert from Data Driven Strength to talk about his first bodybuilding prep and competition season.

We cover his post-show recovery plan, the highs and lows of his shows, and the unexpected lessons he learned from stepping on stage. Jake also shares his favourite and least favourite parts of competing, as well as how he approached training and nutrition throughout his prep.

This is a must-listen for anyone interested in natural bodybuilding, the realities of competing or blending evidence-based principles with the art of physique sports.

Tune in for valuable insights and practical takeaways from Jake’s journey!

Timestamps:

00:00 Intro

01:35 Post-show experience

07:35 How to tackle the post-show period

13:37 Habit-based eating and giving into cravings and body fat distribution

16:41 Shows and experiences

30:32 Subjectivity of judging

36:18 Mentality. Anything that was interesting to learn from prep?

50:38 Least favourite thing of prep

57:25 Most comprehensive case study on bodybuilding

01:07:13 Libido during prep

01:09:47 Main focus during offseason

https://www.instagram.com/jake.datadrivenstrength/

https://www.jakeremmert.com/

https://www.youtube.com/@TheTrainingArcPodcast/videos

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/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

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://www.massmember.com/a/2147986175/MxeV4T3M

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