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 ..read more

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 eff ..read more

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 ..read more

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. digg ..read more

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 coll ..read more

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 res ..read more

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? 49:0 ..read more

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 ..read more

Kassem Hanson is back on the show and we dive into a variety of topics ranging from his biggest lessons from 2023, what his goals are for 2024 before a deep dive into things like integrated partials. Lots of gold to be found within. Timestamps: 00:00 Intro 04:07 Has anything changed being 40 08:37 Goals for N1 11:43 What is programming? 15:48 What is optimal volume 20:27 Online vs. offline seminars and courses. What can be learned, partials, practical applications, etc. 38:54 Being a student 44:01 Where do lengthened partials not aid any benefit? 55:06 Volume and lengthened partials 01:01:15 ..read more

Today I talk another time to Mike Murry, who is a writer for examine, an RD and a competitive bodybuilder. This time we talk about training. His take on lengthened partials, advanced training techniques and transitioning into becoming a vegan bodybuilder Timestamps: 00:00 Intro 02:08 Training at long muscle lengths 11:06 Integrated partials 17:04 Injury risk 22:37 Advanced training techniques 29:22 Using science to confirm your biases 33:50 How to approach training 35:28 Transitioning into becoming a vegan 40:26 What are things to consider 44:57 Fibre intake, Vit B12 & Iron intake 49:57 P ..read more