Physique Development Podcast

Today's episode is part four in what to know as a first time competitor. Check out episodes 33, 44, and 45 for the first three parts. After the prep is over and all of the competitions are finished, post-show can be a fragile and vulnerable time—both physically and mentally—for competitors, and it can be hard to navigate the freedom. Alex, Austin, and Sue discuss what happens after your competitions are over, post-show metrics, how to deal with gaining weight, and more.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today's episode.

Timestamps:

(0:00) Intro

(2:10) What are the first things competitors need to focus on post-show?

(8:31) What are some of the things to be aware of in the immediate weeks following the show?

(12:31) What metrics should we be focusing on coming out of the show?

(15:17) How to deal with gaining weight post-show

(22:59) Real-life reverse examples

(31:17) More tips on how to deal with post-show weight gain

(42:21) What rate of weight gain should I have & how long should my improvement season last?

(47:31) The post-show fire has been lit—now what?

(49:32) Wrap-up

(51:17) A super special bonus exclusively for podcast listeners?

Additional Resources:

What To Know As A First Time Competitor (Part 1) - https://pod.fo/e/eef9c

What To Know As A First Time Competitor (Part 2) - https://pod.fo/e/10a3bf

What To Know As A First Time Competitor (Part 3) - https://pod.fo/e/10bd81

Why You Can't Progress (Even If You've Tried Everything) - https://pod.fo/e/103ef8

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Today's episode is part three in our 'what to know as a first time competitor' series. To hear parts one and two, head over to episode 33 and episode 44. Alex, Austin, and Sue dive into the intricacies of show day logistics and a story on tanning you don't want to miss!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today's episode.

Timestamps:

(0:00) Intro

(1:39) How early should you arrive for a show?

(5:39) Peak week tips for getting the best results with your tan

(8:15) Take your planning & preparation seriously

(12:55) What details your coach (and you) needs to know for show day

(16:39) Breaking down the day before the show (check-ins, tans, meetings, etc.)

(26:09) Alex's first show tanning experience (you do NOT want to miss this story)

(28:53) Back to breaking down the day before the show (check-ins, tans, meetings, etc.)

(35:42) Tips for the night before show day

(36:58) Breaking down the day of the show

(42:35) How to navigate pre-judging

(48:26) What to do between pre-judging and finals (& what not to do)

(52:03) Some thoughts from first time competitors

(56:40) Wrap-Up

Additional Resources:

What To Know As A First Time Competitor (Part 1) - https://pod.fo/e/eef9c

What To Know As A First Time Competitor (Part 2) - https://pod.fo/e/10a3bf

How To Pick Your Show Day Look - https://youtu.be/g_5L8nTzQbc

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Today's episode is part two in what to know as a first-time competitor. To hear the first part, head over to episode 33. Alex, Austin, and Sue dive into the different divisions and how to choose, supplements, posing, and so much more.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today's episode.

Timestamps:

(0:00) Intro

(1:20) There are all sorts of different divisions, which one is right for me?

(9:30) Are supplements necessary to be successful within competing?

(14:49) How do I learn posing and how should I practice?

(18:10) What is the difference in coaching for lifestyle vs competitor?

(19:42) How much cardio is involved during a prep?

(26:47) How do you know what shows to do? How far ahead should we start a prep?

(30:11) How do you deal with hunger when calories are low?

(40:15) The show is over, now what?

(48:13) Wrap-Up

Additional Resources:

What To Know As A First Time Competitor (Part 1) - https://pod.fo/e/eef9c

Tips For Dealing With Low Appetite - https://pod.fo/e/102948

The Cost of Bodybuilding Competitions: Regional to National -  https://physiquedevelopment.com/the-cost-of-bodybuilding-competitions

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Today's episode is the final in a three-part series focusing on each owner's fitness journey. Today's episode is all about Sue! 

As a former swimmer and cheerleader, Sue strived for her physique to look a certain way. She had begun her fitness journey time and time again but was restrictive with food and excessive with cardio. In college, she realized she wanted to make a lifestyle change and began training with a friend. She woke up one day and decided to leave the college party scene cold turkey and began focusing on her physical and mental health. 

Listen in and hear more about Sue's story.

Additional Resources:

How To Deal With Lack Of Support On Your Fitness Journey: https://pod.fo/e/dab3f

What To Know As A First Time Competitor: https://pod.fo/e/eef9c

Previous "Coach's Spotlight" episodes:

Alex Bush: https://pod.fo/e/f8326

Austin Current: https://pod.fo/e/ff80d

Kortney Weisenfluh: https://pod.fo/e/ad047

Charlotte Jones: https://pod.fo/e/ae271

Makenzie Montano: https://pod.fo/e/aef80

Katie Clementi: https://pod.fo/e/aff73

Maji Koetter-Ali: https://pod.fo/e/c5a85

Kailey Moonen: https://pod.fo/e/c5a84

Caleb Kostynuik: https://pod.fo/e/100079

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Today's episode is a conversation on returning to the gym after an injury. One of the most common ways of re-injuring yourself or worsening a condition is doing too much too soon when returning to the gym. Coach Austin discusses strategies at your disposal to ensure you can start training and rebuild your strength and performance safely.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today's episode.

Timestamps:

(0:00) Intro

(1:13) Method #1 - Modify Your Programming

(3:35) Method #2 - Adjust Your Positioning

(6:38) Method #3 - Tweak The Tempo

(8:34) Method #4 - Focus On The Local

(11:07) Putting It All Together

(12:02) Recap

(14:01) Wrap-Up

Additional Resources:

Austin's Book: Science of Strength Training (US link) - https://amzn.to/2S0S3iY

Austin's Book: Science of Strength Training (UK link) - https://amzn.to/3w9AUCh

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Today's episode is a conversation on how to use reverse engineering to reach your goals. Coach Sue discusses how to work backwards to reach your weight loss goal, step goal, and any other goals you may have.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today's episode.

Timestamps:

(0:00) Intro

(0:33) What Do We Mean When We Say 'Reverse Engineering'?

(2:24) Example #1 - How to Reverse Engineer Weight Loss

(13:23) Example #2 - Reverse Engineering A Step Goal

(16:54) Reverse Engineering Can Apply To Anything (+ a few other examples)

(21:08) Wrap-Up

Additional Resources:

Podcast On How To Hit Your Macros Consistently (& With Ease) - https://pod.fo/e/d7bae

IG Post On Diving Into YOU - https://www.instagram.com/p/CYmcPTHv762

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Today's episode is a conversation on why you can't progress even if you’ve tried "everything."  You might have all of the pieces, but you may not be putting them together in the correct way. Coach Sue dives into tips on how you can put all of the pieces together and see great progress.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today's episode.

Timestamps:

(0:00) Intro

(0:24) #1 - Training Without Intent

(2:19) #2 - Only Hitting Your Macros

(3:16) #3 - Your Stress Is Un-Checked

(5:45) #4 - Sleep Is Not Prioritized

(7:03) #5 - Effort vs Expectation

(8:29) #6 - Doing Too Much

(8:58) Review Checklist

(10:13) My BIGGEST Piece of Advice

(11:07) Wrap-Up

Additional Resources:

Podcast All About Recovery - https://pod.fo/e/b330a

Why You Can't Progress - https://www.instagram.com/p/CSZRZquLW94

IG Post About Sleep - https://www.instagram.com/p/CRP0IAhLfr6

IG Post About Matching Effort & Expectation - https://www.instagram.com/p/CYUkb8OvrUk

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Today's episode is a conversation on navigating a lack of appetite—which could be due to being in a growing phase, a busy schedule, being sick, etc. Coach Sue walks you through the effect stress has on your digestion, the importance of sleep, and more.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today's episode.

Timestamps:

(0:00) Intro

(0:43) Addressing Stress

(6:41) Questioning Digestion

(9:13) Protein

(12:09) Carbohydrates

(16:32) Vegetables

(20:26) Fats

(22:45) Bonus Tips

(25:12) Wrap-Up

Additional Resources:

IG Post About Low Appetite - https://www.instagram.com/p/CYCTC4wp_te

IG Post About Sleep - https://www.instagram.com/p/CRP0IAhLfr6

Podcast On How To Hit Your Macros Consistently (& With Ease) - https://pod.fo/e/d7bae

Plate Size & Satiety/Intake - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598018

Impact of Plate Colors on Short-Term Satiety & Energy Intake - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5911375

Visual Illusions & Plate Design - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3947396

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Today's episode is the eighth in a series focusing on individual muscle groups. We will be covering the function of each muscle, common training mistakes/misconceptions, our go-to exercises and why we program them for our clients, and key execution techniques and application. This episode will take a deep dive look into the arms.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today's episode.

Timestamps:

(0:00) Intro

(1:29) The Structure & Primary Functions Of The Biceps

(12:41) Our Favorite Exercises For Training The Biceps

(27:23) The Structure & Primary Functions Of The Triceps

(37:09) Our Favorite Exercises For Training The Triceps

(48:13) How Do We Approach Arm-Focused Exercise Selection With PD Competitors?

(51:26) Do We Program Dedicated Arm Days Or Do We Work Them In With Other Muscle Groups?

(56:06) What Sorts Of Sets/Reps Do We Use For Arm? Does It Depend On The Exercise?

(59:22) Wrap-Up

Additional Resources:

Austin's Book: Science of Strength Training (US link) - https://amzn.to/2S0S3iY

Austin's Book: Science of Strength Training (UK link) - https://amzn.to/3w9AUCh

Arm-Specific YouTube Playlist - https://youtube.com/playlist?list=PLX764SrJPniR9ExKhdPQE6VhQ2BoyaeQt

Complete Anatomy App - https://3d4medical.com

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.

Caleb's fitness journey began after high school, working as a personal trainer in Calgary, Alberta, Canada where he has lived his whole life. During this time, he discovered a passion for all things fitness and a deep desire to help others achieve their health and fitness goals.

After personal training for four years, Caleb pursued an education and career in finance, earning a Bachelor of Commerce in Finance, and working in capital markets for three years. During this time, he continued to maintain his personal training skills through continued education, reading, and training in fitness. After fighting an internal battle between wanting to take fitness full-time and staying in finance, in July 2020, Caleb decided to leave capital markets for a move back into the fitness industry.

Caleb enjoys working with clients that have walked a path similar to his and those who aren't looking for a drill sergeant, but a coach will put in the effort to get the desired results.

Caleb's credentials include N1 Education Level 1 Certification, Poliquin International Certification Program (PICP) Level 1 and 2, Poliquin BioSignature Level 1, and Poliquin Instant Muscle Strengthening Technique (PIMST), among others. He has approximately 7 years of cumulative in-person personal training experience and a passion for fitness that has withstood the test of multiple disciplines and career opportunities.

Listen in and hear more about Caleb's story.

Previous "Coach's Spotlight" episodes:

Austin Current: https://pod.fo/e/ff80d

Alex Bush: https://pod.fo/e/f8326

Kortney Weisenfluh: https://pod.fo/e/ad047

Charlotte Jones: https://pod.fo/e/ae271

Makenzie Montano: https://pod.fo/e/aef80

Katie Clementi: https://pod.fo/e/aff73

Maji Koetter-Ali: https://pod.fo/e/c5a85

Kailey Moonen: https://pod.fo/e/c5a84

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.