Swole Radio

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 hypertrophy [https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2024.1429789/full] 16:38 how to program rep ranges for hypertrophy 24:34 Do cheaters prosper? Effect of externally supplied momentum during resistance training on measures of upper body muscle hypertrophy [https://pmc.ncbi.nlm.nih.gov/articles/PMC11970409/] 28:10 Optimizing resistance training technique to maximize muscle hypertrophy: a narrative review [https://www.mdpi.com/2411-5142/9/1/9?ref=sanatorium.health] 32:08 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 deloads Brad’s IG: @bradschoenfeldphd ------------------------------- My e-books: https://askdrswole.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFMzaEhDNlNJM0cyNnpXOFBRSkoxSW5XSnZ2QXxBQ3Jtc0tsTFdCLWE4VkQ1RXZyLUNhdjhUUHdGcnp6cllZbEVQdGdzRFJOWTJTNWRtNm1EX3R1NzdZbTF6dUtOUGpSUTJJanJGWUExZXZENHFURDF3UjBYbVd1U29fMVNZSjJRUC1FSGxic3hRak9zb1hqSVZfcw&q=https%3A%2F%2Faskdrswole.com%2F&v=MiGrFZGyqE0] MASS Research Review: https://www.massmember.com/a/2147986175/LwzhWs82 [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbUlyUXlhd3pLcjJRZUZJZDN3Y1N0cHZTcGdFd3xBQ3Jtc0trUVdxRWcxNVpwQUxUWkpXcHdnOFFNczNSdVJxV2lEdC1STnhrTDJnYl9qbWJzM2hqYUxRNVo1dl9UTnFqSEFEN1FZMTNETzdiX2RhSWs3V3hGTXNSaUUtNjcySW14Z1BQdlBzS3hrNTZma252d1NFUQ&q=http%3A%2F%2Fbit.ly%2FdrswoleMASS&v=MiGrFZGyqE0] (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 [https://dr-swole.thinkific.com/courses/dream-physique-nutrition] ------------------------------- Find me on social media: YOUTUBE: https://www.youtube.com/@DrSwole INSTAGRAM: http://instagram.com/dr_swole [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbUJ1RnBaX09KNTVOeFVJUnZ4LVRCUkE5MlFxUXxBQ3Jtc0ttbzU1SjdnZjVxT09EQ0RodGNjTDU4Sy1JNkJURGhneFlZQ3RXUHFIVkM5bWpMWkpjR1lHT2ZrSTBaeHRjWDhoTXFWeVBxSXZsUHZnMnQ2R1J3Y2V0Y05HY0xzem9ieXN2Qk85dmZXSHVmdlAyclE2RQ&q=http%3A%2F%2Finstagram.com%2Fdr_swole&v=MiGrFZGyqE0] FACEBOOK GROUP: https://www.facebook.com/groups/drswole [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbVVuUnQ0TVYxZHFBUk5HSzdxSGxqaWE1ZUVzQXxBQ3Jtc0tsYkwwMlMwY3dSSWFQVy1Dd3p4b1BacVg5SEV4T0lPa3dTcXZ2OTRGRW5sVGlGRzVBdGtmWU5rNEJxT3lEV001X05NekZyY0c3c29sc1JyaUI5Q0F4WmFuajdCZndZOFlXM3dMdHF6N3VqWFZpXzdscw&q=https%3A%2F%2Fwww.facebook.com%2Fgroups%2Fdrswole&v=MiGrFZGyqE0] TIKTOK: https://www.tiktok.com/@dr_swole/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbUFIWXpZbHQ0RzB5bDZTblRJclJiS2J3RDZFd3xBQ3Jtc0tsal9rOTBuT1VKTnNQdjExODk3UTl0bUs5TkhfZ2tZcWZDelNTYzQ5V3BrUEFpVFQzNmRyTVhYczNnUlJvT0htS1F5RjlXX1hJSUloSlZiUDFFdS1Zc2RJbzA5UW1wWXRYZ2I5b3cyYklFQ3AzNkhJQQ&q=https%3A%2F%2Fwww.tiktok.com%2F%40dr_swole%2F&v=MiGrFZGyqE0] ------------------------------- 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 training 6:36 developing cardiovascular abilities 10:19 how to implement supersets 15:58 rest pause vs. straight sets vs. drop sets 24:32 failure training for people short on time 28:09 optimal rest period length 36:51 program examples for 2 x 1h, 2 x 30 min, and 2 x 15 min weekly workouts 56:25 update on Eric’s training and contest prep ------------------------------- My e-books: https://askdrswole.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFMzaEhDNlNJM0cyNnpXOFBRSkoxSW5XSnZ2QXxBQ3Jtc0tsTFdCLWE4VkQ1RXZyLUNhdjhUUHdGcnp6cllZbEVQdGdzRFJOWTJTNWRtNm1EX3R1NzdZbTF6dUtOUGpSUTJJanJGWUExZXZENHFURDF3UjBYbVd1U29fMVNZSjJRUC1FSGxic3hRak9zb1hqSVZfcw&q=https%3A%2F%2Faskdrswole.com%2F&v=MiGrFZGyqE0] MASS Research Review: https://www.massmember.com/a/2147986175/LwzhWs82 [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbUlyUXlhd3pLcjJRZUZJZDN3Y1N0cHZTcGdFd3xBQ3Jtc0trUVdxRWcxNVpwQUxUWkpXcHdnOFFNczNSdVJxV2lEdC1STnhrTDJnYl9qbWJzM2hqYUxRNVo1dl9UTnFqSEFEN1FZMTNETzdiX2RhSWs3V3hGTXNSaUUtNjcySW14Z1BQdlBzS3hrNTZma252d1NFUQ&q=http%3A%2F%2Fbit.ly%2FdrswoleMASS&v=MiGrFZGyqE0] (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 [https://dr-swole.thinkific.com/courses/dream-physique-nutrition] ------------------------------- Find me on social media: INSTAGRAM: http://instagram.com/dr_swole [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbUJ1RnBaX09KNTVOeFVJUnZ4LVRCUkE5MlFxUXxBQ3Jtc0ttbzU1SjdnZjVxT09EQ0RodGNjTDU4Sy1JNkJURGhneFlZQ3RXUHFIVkM5bWpMWkpjR1lHT2ZrSTBaeHRjWDhoTXFWeVBxSXZsUHZnMnQ2R1J3Y2V0Y05HY0xzem9ieXN2Qk85dmZXSHVmdlAyclE2RQ&q=http%3A%2F%2Finstagram.com%2Fdr_swole&v=MiGrFZGyqE0] FACEBOOK GROUP: https://www.facebook.com/groups/drswole [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbVVuUnQ0TVYxZHFBUk5HSzdxSGxqaWE1ZUVzQXxBQ3Jtc0tsYkwwMlMwY3dSSWFQVy1Dd3p4b1BacVg5SEV4T0lPa3dTcXZ2OTRGRW5sVGlGRzVBdGtmWU5rNEJxT3lEV001X05NekZyY0c3c29sc1JyaUI5Q0F4WmFuajdCZndZOFlXM3dMdHF6N3VqWFZpXzdscw&q=https%3A%2F%2Fwww.facebook.com%2Fgroups%2Fdrswole&v=MiGrFZGyqE0] TIKTOK: https://www.tiktok.com/@dr_swole/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbUFIWXpZbHQ0RzB5bDZTblRJclJiS2J3RDZFd3xBQ3Jtc0tsal9rOTBuT1VKTnNQdjExODk3UTl0bUs5TkhfZ2tZcWZDelNTYzQ5V3BrUEFpVFQzNmRyTVhYczNnUlJvT0htS1F5RjlXX1hJSUloSlZiUDFFdS1Zc2RJbzA5UW1wWXRYZ2I5b3cyYklFQ3AzNkhJQQ&q=https%3A%2F%2Fwww.tiktok.com%2F%40dr_swole%2F&v=MiGrFZGyqE0] PODCAST (Swole Radio): https://open.spotify.com/show/5dDtoBh... [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqa19GOV9zc3NqMGtkeHVpTVZCT0p1WWlqc2J0d3xBQ3Jtc0tsNUo5NTI3MWU4Y3JEcEEzWDV6QU1hOHZXVk9jeTkteGVNV3BIam9Uei1fQ3Q2MXRYY0pjY1R3ZmRma3JWaUx2N3hsZG5iQ1pUNjBCQmZLbm5VcGpsUUFOYjk0enpuUjEtRUpiMVk2cmM3WGdIcFE4UQ&q=https%3A%2F%2Fopen.spotify.com%2Fshow%2F5dDtoBhte20yAk7JsR7Q6W%3Fsi%3Dd53fb88138eb4ed2&v=MiGrFZGyqE0] ------------------------------- 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 [https://www.youtube.com/hashtag/ppl]#ArnoldSplit [https://www.youtube.com/hashtag/arnoldsplit]#DrSwole [https://www.youtube.com/hashtag/drswole] #MuscleGrowth [https://www.youtube.com/hashtag/musclegrowth]#Bodybuilding [https://www.youtube.com/hashtag/bodybuilding]#bulking [https://www.youtube.com/hashtag/bulking]#PushPullLegs [https://www.youtube.com/hashtag/pushpulllegs]#UpperLowerSplit [https://www.youtube.com/hashtag/upperlowersplit]#Squat [https://www.youtube.com/hashtag/squat]#deadlift [https://www.youtube.com/hashtag/deadlift]#chestworkout [https://www.youtube.com/hashtag/chestworkout]#backworkout [https://www.youtube.com/hashtag/backworkout]#shoulderworkout [https://www.youtube.com/hashtag/shoulderworkout]#armworkout [https://www.youtube.com/hashtag/armworkout]#legday [https://www.youtube.com/hashtag/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/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFMzaEhDNlNJM0cyNnpXOFBRSkoxSW5XSnZ2QXxBQ3Jtc0tsTFdCLWE4VkQ1RXZyLUNhdjhUUHdGcnp6cllZbEVQdGdzRFJOWTJTNWRtNm1EX3R1NzdZbTF6dUtOUGpSUTJJanJGWUExZXZENHFURDF3UjBYbVd1U29fMVNZSjJRUC1FSGxic3hRak9zb1hqSVZfcw&q=https%3A%2F%2Faskdrswole.com%2F&v=MiGrFZGyqE0] MASS Research Review: http://bit.ly/drswoleMASS [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbUlyUXlhd3pLcjJRZUZJZDN3Y1N0cHZTcGdFd3xBQ3Jtc0trUVdxRWcxNVpwQUxUWkpXcHdnOFFNczNSdVJxV2lEdC1STnhrTDJnYl9qbWJzM2hqYUxRNVo1dl9UTnFqSEFEN1FZMTNETzdiX2RhSWs3V3hGTXNSaUUtNjcySW14Z1BQdlBzS3hrNTZma252d1NFUQ&q=http%3A%2F%2Fbit.ly%2FdrswoleMASS&v=MiGrFZGyqE0] (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 [https://dr-swole.thinkific.com/courses/dream-physique-nutrition] ------------------------------- Find me on social media: INSTAGRAM: http://instagram.com/dr_swole [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbUJ1RnBaX09KNTVOeFVJUnZ4LVRCUkE5MlFxUXxBQ3Jtc0ttbzU1SjdnZjVxT09EQ0RodGNjTDU4Sy1JNkJURGhneFlZQ3RXUHFIVkM5bWpMWkpjR1lHT2ZrSTBaeHRjWDhoTXFWeVBxSXZsUHZnMnQ2R1J3Y2V0Y05HY0xzem9ieXN2Qk85dmZXSHVmdlAyclE2RQ&q=http%3A%2F%2Finstagram.com%2Fdr_swole&v=MiGrFZGyqE0] FACEBOOK GROUP: https://www.facebook.com/groups/drswole [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbVVuUnQ0TVYxZHFBUk5HSzdxSGxqaWE1ZUVzQXxBQ3Jtc0tsYkwwMlMwY3dSSWFQVy1Dd3p4b1BacVg5SEV4T0lPa3dTcXZ2OTRGRW5sVGlGRzVBdGtmWU5rNEJxT3lEV001X05NekZyY0c3c29sc1JyaUI5Q0F4WmFuajdCZndZOFlXM3dMdHF6N3VqWFZpXzdscw&q=https%3A%2F%2Fwww.facebook.com%2Fgroups%2Fdrswole&v=MiGrFZGyqE0] TIKTOK: https://www.tiktok.com/@dr_swole/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbUFIWXpZbHQ0RzB5bDZTblRJclJiS2J3RDZFd3xBQ3Jtc0tsal9rOTBuT1VKTnNQdjExODk3UTl0bUs5TkhfZ2tZcWZDelNTYzQ5V3BrUEFpVFQzNmRyTVhYczNnUlJvT0htS1F5RjlXX1hJSUloSlZiUDFFdS1Zc2RJbzA5UW1wWXRYZ2I5b3cyYklFQ3AzNkhJQQ&q=https%3A%2F%2Fwww.tiktok.com%2F%40dr_swole%2F&v=MiGrFZGyqE0] PODCAST (Swole Radio): https://open.spotify.com/show/5dDtoBh... [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqa19GOV9zc3NqMGtkeHVpTVZCT0p1WWlqc2J0d3xBQ3Jtc0tsNUo5NTI3MWU4Y3JEcEEzWDV6QU1hOHZXVk9jeTkteGVNV3BIam9Uei1fQ3Q2MXRYY0pjY1R3ZmRma3JWaUx2N3hsZG5iQ1pUNjBCQmZLbm5VcGpsUUFOYjk0enpuUjEtRUpiMVk2cmM3WGdIcFE4UQ&q=https%3A%2F%2Fopen.spotify.com%2Fshow%2F5dDtoBhte20yAk7JsR7Q6W%3Fsi%3Dd53fb88138eb4ed2&v=MiGrFZGyqE0] ------------------------------- 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/ [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/ [https://askdrswole.com/] Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition [https://dr-swole.thinkific.com/courses/dream-physique-nutrition] ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/ [http://www.youtube.com/c/]DrSwole INSTAGRAM: http://instagram.com/dr_swole [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/ [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/ [https://askdrswole.com/] Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition [https://dr-swole.thinkific.com/courses/dream-physique-nutrition] ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/ [http://www.youtube.com/c/]DrSwole INSTAGRAM: http://instagram.com/dr_swole [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.