Swole Radio

Eric Helms is an expert in strength and hypertrophy research. On this episode of Swole Radio, we discuss the best supplements for natural bodybuilders. We address how they work, common misconceptions, and how to take them:

0:37 Tiered approach to supplements

7:54 Creatine

30:31 Caffeine

42:59 Nitrates and Citrulline

57:22 EPA and DHEA

1:04:23 Vitamin and mineral supplements

Find Eric’s books:https://muscleandstrengthpyramids.com/

My e-books: https://askdrswole.com/

Take your knowledge to the next level with the MASS Research Review: https://www.massmember.com/a/2147986174/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

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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/5dDtoBhte20yAk7JsR7Q6W?si=d53fb88138eb4ed2

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About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to help people improve their lives in the domains of health, wealth, and happiness.

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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 video.

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#DrSwole #hypertrophy #bodybuilding

Jeff Alberts, often called the “3DMJ Godfather,” is a respected figure in the natural bodybuilding community and a head coach at 3D Muscle Journey. He began lifting in 1986 and entered his first bodybuilding competition in 1993, eventually earning professional status after decades of dedication and competing in many shows.Known for his patience and persistence, Alberts trained and competed for over 20 years before finally achieving the milestone of earning his pro card. His journey highlights the importance of long-term consistency, learning, and resilience in bodybuilding. Beyond competing, he has coached hundreds of athletes and promotes an evidence-based, sustainable approach to training and nutrition within the natural bodybuilding community.Timestamps:0:21 his training 5:32 his am/pm workout split setup22:07 how Jeff approaches progressive overload28:44 changes in lifting performance over the years35:33 exercises Jeff has made substitutions for37:57 update on nutrition47:39 Jeff describes a regular full day of eatingSubscribe to transform your physique and your life: http://www.youtube.com/c/DrSwole?sub_confirmation=1My e-books: https://askdrswole.com/Take your knowledge to the next level with the MASS Research Review: https://www.massmember.com/a/2147986174/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/5dDtoBhte20yAk7JsR7Q6W?si=d53fb88138eb4ed2-------------------------------About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to help people improve their lives in the domains of 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 in this video. -------------------------------

I interviewed Eddie Saldana, who is the reigning WNBF overall bodybuilding champion. We talk about his contest prep training, nutrition, and contest season results. A great listen to find out how a world champion runs contest prep.

IG: @eddie__1995

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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

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Find me on social media:

YOUTUBE: https://www.youtube.com/@DrSwole

INSTAGRAM: http://instagram.com/dr_swole

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

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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.

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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. 

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#bodybuilding #wnbf #naturalbodybuilding

Eric Helms joins the podcast to break down exactly how he approached nutrition, training, and recovery during his 2025 contest season. Eric is a natural bodybuilder, coach, researcher, and co-founder of 3DMJ, known for applying evidence-based principles at the highest level of physique sport. In this episode, I have Eric walk step-by-step through how he structured his training blocks, adjusted calories and macros across the season, and managed fatigue while competing. We also dig into the key lessons he’s taking forward from his 2025 results. This is a value-packed discussion for lifters who care about long-term progress.

0:34 weight changes and diet throughout prep

19:34 Eric’s contest prep training program

35:44 competition results

1:23:48 lessons from the season

IG: @helms3dmj

https://www.3dmusclejourney.com/

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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

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Find me on social media:

YOUTUBE: https://www.youtube.com/@DrSwole

INSTAGRAM: http://instagram.com/dr_swole

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

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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.

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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. 

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I had Jim Wendler (Creator of 531) back on the Swole Radio Podcast to discuss training for strength and size. We discuss:

0:25 Current model for training beginners for strength and size

21:00 How to address the first stalls as a beginner

27:24 Rep ranges and progression for assistance lifts

33:45 How many days per week do intermediates need to maximize progress?

38:44 Alternatives to the squat, bench press, and deadlift

41:43 Minimalistic power building approach

52:20 Myths about steroids

Find Jim at:

https://www.jimwendler.com/

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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

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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...

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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. 

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#hypertrophy #MuscleGrowth #workout

I had Alberto Nunez back on the Swole Radio Podcast to analyze his current training program. We discuss:

0:14 training split and layout

11:06 his main exercises for each muscle group

24:10 training volumes (sets per week)

30:23 his results training 3 days per week

40:08 intensity techniques: heavy singles, moo reps

50:55 nutrition, bulking and cutting vs. body recomposition 

Alberto’s IG: @nunez3dmj

3dmj: https://www.3dmusclejourney.com/

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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

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Find me on social media:

YOUTUBE: https://www.youtube.com/@DrSwole

INSTAGRAM: http://instagram.com/dr_swole

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

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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. 

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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

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

28:10 Optimizing resistance training technique to maximize muscle hypertrophy: a narrative review

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

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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

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Find me on social media:

YOUTUBE: https://www.youtube.com/@DrSwole

INSTAGRAM: http://instagram.com/dr_swole

FACEBOOK GROUP: https://www.facebook.com/groups/drswole

TIKTOK: https://www.tiktok.com/@dr_swole/

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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. 

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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

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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

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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...

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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. 

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#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/

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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

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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

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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/

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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.

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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.