Swole Radio

I had Alberto Nunez back on the Swole Radio Podcast to analyze his current training program. We discuss:0:14 training split and layout11:06 his main exercises for each muscle group24:10 training volumes (sets per week)30:23 his results training 3 days per week40:08 intensity techniques: heavy singles, moo reps50:55 nutrition, bulking and cutting vs. body recomposition Alberto’s IG: @nunez3dmj3dmj: https://www.3dmusclejourney.com/-------------------------------My e-books: https://askdrswole.com/MASS Research Review: https://www.massmember.com/a/2147986175/LwzhWs82(This is an affiliate link - I’ll receive a small commission when you use it)Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition-------------------------------Find me on social media:YOUTUBE: https://www.youtube.com/@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 share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness.-------------------------------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 presented here. -------------------------------

I had Brad Schoenfeld back on the Swole Radio Podcast to discuss optimal training for hypertrophy. We cover some of his recent research and perspectives:0:23 Without fail: muscular adaptations in single set resistance training performed to failure or with repetitions in reserve 4:18 is there an incremental benefit of training closer to failure?7:39 Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy16:38 how to program rep ranges for hypertrophy24:34 Do cheaters prosper? Effect of externally supplied momentum during resistance training on measures of upper body muscle hypertrophy28:10 Optimizing resistance training technique to maximize muscle hypertrophy: a narrative review32:08 how do you know if an exercise is good for you?37:24 how should people find their optimal training volume?43:20 how to run deloadsBrad’s IG: @bradschoenfeldphd-------------------------------My e-books: https://askdrswole.com/MASS Research Review: https://www.massmember.com/a/2147986175/LwzhWs82(This is an affiliate link - I’ll receive a small commission when you use it)Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition-------------------------------Find me on social media:YOUTUBE: https://www.youtube.com/@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 share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness.-------------------------------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 presented here. -------------------------------

I had Dr. Eric Helms back on the Swole Radio Podcast where we discuss max efficiency training for hypertrophy - how to get the most out of your time. We cover:0:52 outline of efficient training6:36 developing cardiovascular abilities10:19 how to implement supersets15:58 rest pause vs. straight sets vs. drop sets24:32 failure training for people short on time28:09 optimal rest period length36:51 program examples for 2 x 1h, 2 x 30 min, and 2 x 15 min weekly workouts56:25 update on Eric’s training and contest prep-------------------------------My e-books: https://askdrswole.com/MASS Research Review: https://www.massmember.com/a/2147986175/LwzhWs82(This is an affiliate link - I’ll receive a small commission when you use it)Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition-------------------------------Find me on social media:INSTAGRAM: http://instagram.com/dr_swoleFACEBOOK GROUP: https://www.facebook.com/groups/drswoleTIKTOK: https://www.tiktok.com/@dr_swole/PODCAST (Swole Radio): https://open.spotify.com/show/5dDtoBh...-------------------------------About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness.-------------------------------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 presented here. -------------------------------#PPL#ArnoldSplit#DrSwole#MuscleGrowth#Bodybuilding#bulking#PushPullLegs#UpperLowerSplit#Squat#deadlift#chestworkout#backworkout#shoulderworkout#armworkout#legday

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss myths and controversies about natural bodybuilding. 1:01 Is the natty limit real? 8:50 Realistic ranges of muscle gain per year, as a beginner, intermediate, advanced, bodybuilder 23:05 How long does it take to capture most of your gains as a natural? 33:56 At what age range are natural bodybuilders at their peak? 46:44 How should advanced naturals track progress over long time scales? 55:01 Comment on these statements: “You can’t get big without getting strong as a natural” 1:00:43 “Natural supplements are useless for muscle growth”. What % edge can you get with natural supplements? Eg. Creatine 1:05:55 How far can people get with the “gaintaining” approach? Find Eric: IG: @helms3dmj https://3dmusclejourney.com/ ------------------------------- My e-books: https://askdrswole.com/ MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small commission when you use it) Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- 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/5dDtoBh... ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- 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 presented here. 

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss his new pure bodybuilding approach. He has made some major changes to his programming with great results. We talk about: 0:32 Overview of how things have changed since contest prep 3:22 Current training split 14:53 Main movements 19:47 Supersets 31:48 Rest pause / drop sets 43:24 Tracking progress on drop sets 46:43 Updating on Eric’s nutrition 48:34 Rate of weight gain and calorie intake for bulking 51:15 Body composition tests 57:25 Variables that made the most difference  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/ 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 share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- 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 the honour of having Dr. Eric Helms back on the Swole Radio Podcast to discuss fat loss: 1:10 Does eating clean matter for fat loss? 6:23 Fiber intake 13:17 Nutrient timing: distributing carbs 21:34 Post-workout nutrition 26:07 Protein timing 34:17 Bedtime nutrition 39:24 Refeeds & diet breaks 50:39 Adjusting macros 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/ 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 share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- 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. 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 hypertrophy 16:33 How does training change for the intermediate? 30:06 How to progress as an advanced lifter 43:22 Periodization for powerbuilding Find Jim: 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/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 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.