Swole Radio

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal training for leg hypertrophy. We discuss:

0:52 quads - including discussion on squats, lunges, leg presses, smith machine squats, and hack squats

26:46 hamstrings - deadlifts, RDLs, good mornings, hamstring curls

40:42 glutes - necessity of hip thrusts and abduction work. Squat, hip hinge patterns.

49:31 calves - seated vs. straight leg calf raises, weighted stretch

56:29 adductors 

57:41 Eric’s contest prep update

Find Eric here:

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/

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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 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.

I had Jeff Alberts (the Godfather) back on Swole Radio for an update on his 2023 prep. We discuss:

Find Jeff:

@3dmj_godfather

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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/

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

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 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.

I had Dr. Eric Helms back on Swole Radio to discuss the squat, bench press, and deadlift for hypertrophy. We discuss:

1:14 bench press - how good is it for hypertrophy?

4:18 powerlifting bench modifications & impact on hypertrophy

9:27 optimal bench grip width

17:36 bench press assistance exercises

22:34 how good is the squat for muscle growth?

28:30 high bar vs. low bar vs. front squat

35:05 squat stance for hypertrophy

37:19 accessory movements for the squat

41:15 deadlifts for hypertrophy?

45:12 sumo vs. conventional deadlift

47:42 deadlifts as a back movement

51:02 deadlift accessories

55:06 is a stronger variation better?

Find Eric:

IG: @helms3dmj

https://3dmusclejourney.com/

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

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/

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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.

I had Menno Henselmans back on the Swole Radio Podcast to discuss ways to lose fat more easily, and the science of self control. We cover:

1:19 How to set up your first fat loss phase

4:44 Meal plan vs. IIFYM

8:33 How to deal with hunger in a diet

15:29 Dealing with cravings

18:10 Snacking

28:39 Self control

32:22 Can discipline be trained?

38:17 How to change eating habits

41:11 How to eat out

49:23 Transitioning out of a fat loss phase

Find Menno:

https://mennohenselmans.com/

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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/

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

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.

@helms3dmj is back on the Swole Radio Podcast to discuss optimal training for the upper body! We cover chest, back, arms, shoulders, traps, and abs

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Stay tuned for part II when we cover the lower body 👌🏼

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#backworkout #backtraining #backday #lats #mensphysiquepro #promensphysique #drswole #swolenation #igbodybuilding #fitnation #fitfam #bodybuilder #fitnessmotivation #wnbfcanada #wnbf #naturalbodybuilding #nattygains #swoleteam #bulking #physiqueathlete #bcfit #vancouverfitness #vancouver #vanfit #vancityfitness #yvrfitness #doctor #ubc #md

Eric helms has a background in bodybuilding, powerlifting, olympic lifting, and strongman. Here we analyze his current hypertrophy-focused workout program going into contest prep:

1:47 Eric’s training history

8:40 Overview of his training routine

13:31 Training frequency for non-specialized muscle groups

15:14 Progression

33:22 Does Eric use a base training split?

39:53 Volume requirements

41:17 High frequency modified full body split

44:43 Calf stretching for hypertrophy trial

49:37 Proximity to failure / RIR

52:23 Experience with specialization phases

57:00 Setting up for contest prep

Find Eric:

https://3dmusclejourney.com/

IG: @helms3dmj

Podcast: Iron Culture

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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/

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

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/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 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 video.

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

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.

I had Cliff Wilson back on the show to discuss contest prep planning in the ideal scenario. Definitely one to tune in for if you’re a serious physique competitor!

Find Cliff:

IG: @cwteamwilson

https://www.teamwilsonbb.com/

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

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.

Mike Israetel joins me again on the Swole Radio Podcast to discuss training intensity for hypertrophy! We go over:

0:42 Definition of failure

3:24 What RIR zone is effective for muscle growth?

7:08 How stimulus increases closer to failure

11:32 How fatigue increases closer to failure

17:30 Theoretical ideal RIR range

22:40 Why so many pros train with high intensity

32:47 Optimal RIR for different muscles

38:51 Should you keep RIR even across sets?

45:34 Cycling proximity to failure in a mesocycle

55:35 How hard to push in the last week of a mesocycle

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

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.