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

-------------------------------

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/

-------------------------------

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/

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/

Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition

-------------------------------

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/

-------------------------------

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 Dr. Mike Israetel (co-founder of Renaissance Periodization and Team Full-ROM) back on the Swole Radio Podcast to discuss his current training set-up (during contest prep). We discuss:

1:10 training split

9:34 main movements, underrated exercises

29:11 training volume

38:45 intensity techniques

53:57 progression & mesocycle design

-------------------------------

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

-------------------------------

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/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives.

-------------------------------

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. 

Dr. Eric Helms is back on Swole Radio to recap his 2023 season, where he turned pro as a bodybuilder in the WNBF and competing in WNBF Worlds. We cover:

1:08 Thought process behind planning prep

6:50 Diet/macros in the off-season vs. prep

11:22 Meal structure

24:47 Rates of loss

34:44 Diet manipulations to make prep easier

43:38 Training for powerlifting & bodybuilding

51:11 Training periodization techniques

54:32 What was different about this prep?

59:24 What changes does Eric expect and how will he achieve them?

Find Eric:

https://www.youtube.com/@Team3DMJ

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

-------------------------------

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/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives.

-------------------------------

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 Jeff Alberts (The Godfather) back on Swole Radio to discuss his 2023 prep and some natural bodybuilding wisdom.

Find Jeff: 

https://3dmusclejourney.com/

IG: @3dmj_godfather

-------------------------------

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

-------------------------------

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/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives.

-------------------------------

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 Max Coleman on to speak about some new studies out of Brad Schoenfeld’s group. We cover these studies (and more):

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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

-------------------------------

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/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives.

-------------------------------

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 Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal calories and macros for fat loss. We discuss:

0:35 Muscle and strength pyramids

7:19 How do you find maintenance calories?

15:06 Choosing a calorie deficit

26:00 For more advanced bodybuilders, how fast can you lose fat without losing muscle?

29:03 How will you know you’re losing muscle?

32:04 Protein for fat loss

37:53 Protein in the offseason vs. in contest prep

40:17 Does speed of digestion matter for protein?

42:37 Carbs for fat loss

46:06 Minimum requirements for fat intake

55:54 Contest prep update from Eric

Find Eric:

https://3dmusclejourney.com/

IG: @helms3dmj

New Bodybuilding Program Design Course:

https://www.3dmjvault.com/courses/bodybuilding-program-design

-------------------------------

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

-------------------------------

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/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

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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 podcast.

A great episode with Dr. Pak Androulakis-Korakakis - PhD, coach at Stronger by Science, and chief editor of the REPS Research Review. We talk about some new research on minimalist training, changes that happen in contest prep, and deloading. 

Find Dr. Pak :

https://linktr.ee/drpak

On IG: @dr__pak

-------------------------------

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/

-------------------------------

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/

-------------------------------

About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

-------------------------------

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 podcast.