Swole Radio

By Bill Wong MDHealth & Fitness Fitness

Swole Radio episodes

December 26, 2021 30. Menno Henselmans: How to Lean Bulk | Calories, Macros, Calorie Cycling, P-Ratio, Meal Timing
Welcoming Menno Henselmans back on the Swole Radio Podcast for a high level discussion on bulking.
1:02 Magnitude of surplus; rate of gain
10:41 Macros
18:50 Meal timing; macro and calorie distribution
27:15 Calorie/carb cycling between days
32:53 Length of bulk. Bulking momentum & staleness
37:42 P-ratio, optimal body fat percentage range
44:30 Tracking body composition
52:23 Would Menno take PEDs?
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/
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Follow me on social media:
YOUTUBE: www.youtube.com/c/AskDrSwole
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 natural men’s 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.
55 min
December 01, 202129. Paul Revelia: Contest Prep - Dealing With Low Calories, Hell Week, Refeeds, Cardio
Deep dive on contest prep with Paul Revelia. We discuss
How to deal with low calories

How to make diet adjustments

Macros

“Hell weeks”

Refeeds, diet breaks

Cardio

Training

Favorite low calorie foods
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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/AskDrSwole
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 natural men’s 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.
51 min
November 07, 2021 28. ERIC HELMS: REST PERIODS, DROP SETS, LIFTING TEMPO, AND DELOAD WEEKS FOR BODYBUILDING
Dr. Eric Helms is back on the Swole Radio Podcast! Here we talk about rest periods, deloads, and a number of intensity techniques as they relate to hypertrophy.
1:06 rest periods - how long should you rest for muscle growth
8:59 antagonist supersets
13:30 rest pause, myo reps, and drop sets
22:15 time under tension
27:49 lifting tempo
31:20 eccentrics
36:15 paused sets for hypertrophy
43:50 deloads
53:29 deload vs. a full week off
1:02:01 muscle specific deloads vs systemic deloads
1:04:11 Eric’s checklist for when to deload
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/AskDrSwole
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 natural men’s 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.
1 hr 13 min
September 19, 2021 27. Menno Henselmans: Optimal Training for the Delts, Traps, Arms, Abs, Forearms, & Neck
I had Menno Henselmans back on the Swole Radio Podcast to discuss optimal training for the smaller muscle groups! Anatomy, function, and exercise selection for:
1:12 shoulder training (delts)
13:52 traps (trapezius)
18:54 biceps training
32:06 triceps training
40:31 forearm training
43:49 abs - do you need to train abs to get a six pack?
51:26 neck training
55:36 most interesting thing Menno learned writing his book: “The Science of Self Control”
Find Menno:
IG: @menno.henselmans
https://mennohenselmans.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/AskDrSwole
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 natural men’s 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.
1 hr
September 05, 2021 26. Eric Helms: Optimal Rep Ranges and Proximity to Failure for Hypertrophy
Eric Helms is back on Swole Radio Podcast! We talked about rep ranges and proximity to failure for hypertrophy.
1:29 optimal intensity / rep ranges for muscle growth
8:25 importance of fiber type for rep ranges
13:10 how to partition rep ranges
18:16 periodizing rep ranges
25:36 RIR and failure training
38:00 effective reps, higher rep ranges
42:29 efficiency and failure training
47:23 volume vs proximity to failure
54:36 failure training as an RIR check
1:00:44 where does Eric see himself and the fitness industry in 5 years?
Find Eric Helms at:
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/AskDrSwole
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 natural men’s 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.
1 hr 5 min
August 29, 2021 25. Bret Contreras: Glute Training | Best Glute Exercises, Activation Tips, and Specialization Splits
I had Bret Contreras on the Swole Radio Podcast to discuss glute training. Bret, aka the Glute Guy, is the original expert in glute hypertrophy. We talk about:
3:07 anatomy and function of the gluteus maximus, gluteus medius, and gluteus minimus
10:10 main exercise categories to include
15:33 favorite movements for each category
21:23 thrust vs. squat type movements
32:47 optimal frequency for glute training
36:15 best glute specialization splits
43:15 what if you can’t feel your glutes?
52:39 progression with band movements?
56:52 future studies on Bret’s wish list
Check out work from Bret and the Glute Lab
IG: @bretcontreras1
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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/AskDrSwole
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 natural men’s 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.
1 hr 9 min
August 12, 2021 24. Chris Barakat: His Contest Prep, Workout & Weekly Programming Design
Chris Barakat is back on the show. We check in with him about his prep and then discuss microcycle and session design: how to actually set up your workouts and training week.
Find Chris:
IG: @christopher.barakat
https://schoolofgainz.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/AskDrSwole
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 natural men’s 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.
1 hr 2 min
July 11, 2021 23. Menno Henselmans: How to Train Quads, Hamstrings, Glutes, Calves, Chest, & Back
Menno Henselmans is back on the Swole Radio Podcast! We discussed specific muscle group training for the legs, chest, and back. All about training anatomy, exercise selection, and rep ranges for hypertrophy.
1:38 quads
11:28 hamstrings
17:54 glutes
23:20 lower back
27:50 calves
34:42 chest
43:46 back
Find Menno:
IG: @menno.henselmans
https://mennohenselmans.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/AskDrSwole
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 natural men’s 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.
50 min
June 06, 2021 22. Dr. Eric Helms: Optimal Training Frequency & Splits
Dr. Eric Helms from 3DMJ is back on the Swole Radio Podcast to talk about training frequency for bodybuilding. We discuss:
1:34 history of frequency in training
5:59 benefits of low frequency
14:24 bodybuilding culture and low frequency
18:18 frequency in bro splits / body part splits
23:10 argument for high frequency training
40:53 data on training frequency for hypertrophy
49:27 optimal frequency for different muscle groups?
55:15 bodybuilding splits
Find Eric Helms:
IG: @helms3dmj
https://3dmusclejourney.com/
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Follow me on social media:
YOUTUBE: www.youtube.com/c/AskDrSwole
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 natural men’s 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.
1 hr 10 min
May 02, 2021 21. Dr. Eric Helms: Exercise Selection | Compound vs. Isolation, Free Weights vs. Machines, Tension & Strength Curves
Dr. Eric Helms is back on the Swole Radio podcast! Here we discuss exercise selection: how to choose the best movements for hypertrophy.
4:23 Dr. Swole’s 5 criteria for choosing good exercises
8:10 Eric’s thoughts and caveats to these criteria
15:54 how to evaluate exercises for muscle growth
21:43 compound vs. isolation movements
33:23 tension curves & strength curves
42:52 machines vs. free weights
47:25 isolating specific parts of muscles
53:56 exercise variation; how many exercises per muscle group
1:00:06 how long to keep exercises in for
Find Eric:
IG: @helms3dmj
https://3dmusclejourney.com/
-------------------------------
Follow me on social media:
YOUTUBE: www.youtube.com/c/AskDrSwole
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 natural men’s 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.
1 hr 7 min

About Swole Radio

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Swole Radio answers all of your questions on natural bodybuilding. I'm a medical doctor, pro natural men's physique athlete, and YouTuber based in Vancouver, Canada.