Myoprat

Dr. Mike Israetel holds a PhD in Sport Physiology and is currently the Head Science Consultant for Renaissance Periodization. Mike was formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, where he taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition, and Exercise, Nutrition and Behavior. He has worked as a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN and has been an invited speaker at numerous scientific and performance/health conferences, including nutritional seminars at the U.S. Olympic Training Center in Lake Placid, NY. A co-founder of Renaissance Periodization, Mike has coached numerous athletes and busy professionals in both diet and weight training. Originally from Moscow, Russia, Mike is a competitive bodybuilder and Brazilian Jiu Jitsu grappler.

In this podcast, Dr.Israetel and I discussed topics on training and nutrition related to bodybuilding

Some of the topics we cover are:

(3:30) What is the worst myth regarding training or nutrition for bodybuilding?

(14:20) Can you still gain muscle by only training each muscle group once a week?

(21:45) How should you incorporate failure training into your program?

(29:20) A lot of bodybuilders use “partial reps” to keep the tension on the muscle. Is that more effective than using a full range of motion?

(39:40) How would you periodize periods of massing, cutting and maintenance phases?

(45:40 ) Many bodybuilders will claim that mixing carbohydrates and fats in a meal is not optimal. What is your take on that?

(50:10) What is your take on refeeds/cheat days/cheat meals when trying to cut?

(54:50) For someone just starting out with bodybuilding, what would be your best advice?

Dr. Carl Juneau is an exercise scientist with a PhD in physical activity epidemiology. He's been a coach and a lifter for 16 years. He's also the founder of Dr. Muscle. Dr. Muscle is a new phone app that helps you build muscle faster using AI. It's like a personal trainer in your pocket that's 10 times cheaper than a human trainer, available 24/7, and always up to date. To try it out, learn more or get your first month free, use this special link: https://drmuscleapp.com/juma.

Sources:

- Schoenfeld et al. 2016 https://www.ncbi.nlm.nih.gov/pubmed/27102172

- Schoenfeld et al. 2017: https://www.ncbi.nlm.nih.gov/pubmed/28834797

- Rippetoe and Baker 2014: https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754

- Nuckols 2018: https://www.strongerbyscience.com/periodization-data/

- Ahtiainen et al. 2005: https://www.ncbi.nlm.nih.gov/pubmed/16095405

In this podcast, Carl and I discussed periodisation for muscle growth. Some of the things we discuss are:

(06:25) What is periodization?

(07:50) Is there a difference between periodisation for muscle growth compared to strength?

(15:20) What are the fundamentals for setting up a successful periodisation for muscle growth and how should you progress based on if you are a beginner, intermediate or advanced?

(48:25) What is the take home message?

Broderick began training on Christmas Day 1981 (10 years old), and was 100 % committed to the lifelong pursuit of human performance from that moment forward! Every action and decision (good and bad) in his life has been made with that predication first.

Over the last 30 years, He has competed on the national level as a Bodybuilder and Strongman and on the national and international level as a powerlifter.

He completed a Bachelors degree in Biology with a minor in Analytical Chemistry from the University of Arizona in 1994 and have spent 1000's of hours involved in sports lab studies and research projects relating to human performance and athletic sciences!

On a coaching / consulting level he have assisted 100's of athletes from the recreational to Olympic medalists. TeamEvilGSP has helped to produce more than a few IFBB Pro Bodybuilders and world-class powerlifters.

https://www.teamevilgsp.com

In this podcast, Broderick and I discussed nutrition to optimize muscle hypertrophy. Some of the things we discuss are:

(06:25): Is there an optimal range of body fat % levels one should be at before starting a massing phase?

(12:10): How big should the surplus of calories be and does this differentiate based on how advanced the person is?

(17:10): What would be the most optimal way of distributing those calories between protein, carbohydrates and fats?

(35:10): How many meals a day should one eat?

(38:15): What are your recommendations for peri-workout nutrition?

(45:05): What dietary supplements should one consider for optimizing muscle growth?

(55:55): What is the take home message?

Dean Somerset is an Exercise Physiologist who specializes in injury post-rehabilitation, and has worked with professional and Olympic athletes, post-surgical recovery, congenital disorders, and cardiac recovery patients, as well as those looking to just move and feel better for day to day activities. He’s developed a reputation as a leading authority on training, mobility, and strength training.

In this podcast, Dean and I discussed mobility. Some of the things we discuss are:

1.What is mobility training?

2.What are the most common injuries you see with clients?

3.What are your favourite mobility exercises/drills and why?

4.What work and what doesn’t work to improve active range of motion?

5.Do you feel that people are doing too much mobility work these days?

6. Some clients might feel that mobility work is daunting, how do you get your clients to actually do their mobility work?

7. Can nutrition and supplements affect mobility?

8. What is your take home message?

Make sure to check out this limited time offer of over 11 hours of video from Dean Somerset and Dr. Mike Israetel.

https://summit.l2fitness.com/volume1

Sohee Lee received her bachelor's degree in Human Biology from Stanford University and is a NSCA-CSCS as well as a CISSN. Since 2012, she's been working as a physique transformation coach for women with an emphasis on evidence-based methods for lasting behavior change and sustainable results. Currently, she is pursuing her master’s degree in psychology at Arizona State University. Her main interest is in understanding the psychology of eating behavior.

Instagram: instagram.com/soheefit

Twitter: twitter.com/soheefit

Facebook: facebook.com/soheefit

Website: soheefit.com

My book: Eat Lift Thrive

In this podcast Sohee and I discuss eating behaviors. Some of the things we discuss are:

1.What are the biggest mistake you see people make when trying to lose weight?

2.Why do you think people are more drawn to having a rigid approach to lose weight compared to following a more moderate approach?

3.For many, the problem is not losing the weight, but keeping it off. What strategies seems to work for long term fat loss?

4.As a coach, how can you help your client creating new moderate and sustainable habits?

5.What is the take home message?

Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games, and the Weight Pentathlon, an event in which he holds the American record.

Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a senior lecturer for St. Mary’s University, Twickenham, London.

His books on weightlifting include "Intervention," "Never Let Go," "Mass Made Simple," and "Easy Strength," written with Pavel Tsatsouline as well as "From Dad, To Grad." He and Josh Hillis co-authored "Fat Loss Happens on Monday."

In 2015, Dan wrote "Can You Go?" on his approach to assessments and basic training. In addition, "Before We Go," another compilation akin to "Never Let Go" became an Amazon Bestseller.

In early 2017, Dan’s book, "Now What?" his approach to performance and dealing with life, became a Bestseller on Amazon. His next book, "HardStyle Kettlebell," is in the works.

In this podcast, Dan and I talked about goal settings. Some of the things we we talk about are:

Question 1: When people are setting goals, what is the biggest mistakes you see people make?

Question 2: You often talk about connecting goals and assessments, tell us more about that?

Question 3: What is the difference of setting goals for athletes compared to your average coaching client?

Question 4: What is the difference between achieving a goal and being successful?

Question 5: What is the take home message?

Israel Halperin is at the final stages of his PhD conducted through Edith-Cowan University in conjunction with the Australian Institute of Sport (AIS). His thesis deals with the effects coaching feedback have on performance of resistance trained subjects and combat athletes. Israel spent the past 3 years working with the four Olympic Combat sports in the AIS Combat Centre as a sport scientist. Throughout the years he trained dozens of world class athletes for competition as an S&C and a Muay Thai coach. Israel has international competition experience in Muay Thai. He spent 2 years in the U.S and a year in Thailand for training and competition purposes, and holds two black belts.

In this podcast, Israel and I discuss the following:

Question 1: What is attentional focusing instructions and what effect does it have on performance?

Question 2: Can you explain which effect choices have on motor skill learning and performance?

Question 3: You have also done studies on knowledge of exercise endpoint during repeated maximal voluntary contractions. Could you tell us more about that?

Question 4: Regarding coaching cues, how does different feedbacks affect the performance of the athlete?

Question 5: What is the take home messages and practical applications?

CHRIS and ERIC MARTINEZ, CISSN, CSCS, CPT, BA, are #1 Best Selling Authors and the founders of Dynamic Duo Training. The twin brothers, known as the “Dynamic Duo," have quickly become the leading authorities on health, training, nutrition, and lifestyle in the fitness industry. They provide world class trainings and services with safe, ethical, scientific, and healthy approaches. With a heap of success stories from clients, Chris and Eric have shown time and time again that they know exactly how to get you results. Their online trainings are some of the most talked about in the industry because they get results where other haven’t. For more information on the Dynamic Duo’s online trainings and to join the DDT community visit https://dynamicduotraining.com/

In this podcast, we discussed The New Era of Fitness. Some of the things we talk about are:

1.What do you feel are some of the big issues in today’s fitness industry?

2.Over the last decade, what do you feel has changed for the better in the industry?

3.In your book, you talk about flexible exercise and nutrition. Tell us more about that.

4.You also talk about mindset, personal development and lifestyle in your book. How does that fit in with the fitness lifestyle?

5.What’s your take home message?

Greg Nuckols has over a decade of experience under the bar, and a BS in Exercise and Sports Science. He’s held 3 all-time world records in powerlifting in the 220 and 242 classes.

 

He’s trained hundreds of athletes and regular folks, both online and in-person. He’s written for many of the major magazines and websites in the fitness industry, including Men’s Health, Men’s Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com. Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief Content Director for Juggernaut Training Systems and current full-time work for Stronger By Science. Recently, Greg launched MASS with Dr.Mike Zourdos and Eric Helms which is monthly research review spesifically aimed at strength and physique sports. 

https://www.strongerbyscience.com/mass/

 

His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer.

In this podcast, Greg and I discussed genetics. Some of the things we discuss are:

1.It is often claimed that if you put in the hours of work you can reach your sports performance goals. Is this true or is it predetermined by our genetics?

2.If 99,9 % of our genetics are similar, how can we be so different regarding potential for strength and muscle growth?

3.When we talk about genetics, we often hear about “nonresponders”.  Can you explain a bit about this and how common is this?

4. Could you explain the relationship between muscle growth and myostatin?

5. What is the take home message?

Make sure to also check out Gregs articles on genetics: 

https://www.strongerbyscience.com/genetics-and-strength-training-just-different/

Krissy Kendall, Ph.D. is the Science editor at Bodybulding.com. Before that, she worked 2½ years as an assistant professor in the School of Health and Kinesiology at Georgia Southern University and served as the director of the Human Performance Laboratory at GSU, where her research interests focused on the effects of training and nutritional interventions on body composition and performance. Dr. Kendall has published over 100 peer-reviewed papers, book chapters, and abstracts on sports nutrition, supplementation, and training adaptations. Dr. Kendall received her master's and Ph.D. from the University of Oklahoma, studying exercise physiology. She holds certifications through the National Strength and Conditioning Association (CSCS*D), International Society of Sports Nutrition (CISSN), and American College of Sports Medicine (HFS).

www.bodybuilding.com/author/krissy-kendall-phd

In this podcast Dr.Kendall and I discussed citrulline malate. Some of the things we talk about are:

1.What is citrulline-malate?

2.What happens in the body when you supplement with citrulline malate?

3.What dosage seems to be effective when supplementing with citrullinemalate and are there any side effects?

4.Does citrulline-malate have an acute effect and does it have a synergistic effect when combined with other supplements?

 5.What type of sports can benefit from citrulline-malate supplementation?