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/

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

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Follow me on social media:

YOUTUBE: www.youtube.com/c/AskDrSwole

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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.

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.

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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.

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/

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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.

Alberto Nunez is an elite natural bodybuilder and cofounder of 3DMJ. This is a deep dive discussion on minicuts. We discuss:

Find Alberto:

IG: @nunez3dmj

https://3dmusclejourney.com/

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

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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.

Dr. Brad Schoenfeld is a household name in bodybuilding science. Here we discuss periodization for bodybuilding and some advanced concepts:

0:57 units of time in bodybuilding

8:59 mesocycle progression

11:32 types of training blocks to implement

15:06 ordering strength, hypertrophy, and metabolic phases

17:49 how strength impacts hypertrophy

22:00 progression schemes

27:17 metabolic training

32:25 supercompensation in mesocycle design

41:51 maintenance phases and resensitization

47:02 satellite cells and what impacts them

54:39 optimal amount of muscle damage

58:31 metabolic resistance and value of metabolic stress

1:03:17 Brad’s upcoming research

Find Brad:

IG: @bradschoenfeldphd

Twitter: @BradSchoenfeld

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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.

Dr. Eric Helms is a top strength and hypertrophy expert. In this podcast episode we discuss progressive overload and training volume for hypertrophy - how many sets per week is best for growth?

2:26 best proxies for muscle growth

8:03 definition of progressive overload and how to use it

15:06 definition of volume

18:37 application of “tonnage” for bodybuilding

22:35 optimal amount of training volume

29:18 how to start exploring volume

34:25 how volume requirements change over time

42:36 how to systematically change your program

52:31 counting sets for different muscle groups

59:40 if Eric could choose another career

Find Eric:

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.

Brian Minor is a M.S. in health and exercise science and a bodybuilding and strength coach. In this episode we discuss programming for both strength and hypertrophy.

1:10 priorities for optimizing strength and hypertrophy

9:06 programming structures for powerbuilding

19:07 intensity blocks

32:54 powerbuilding for someone who doesn’t compete

43:13 progression between hypertrophy blocks

1:01:30 managing fatigue as a bodybuilder

Find Brian:

IG: @bdminor

https://myojournal.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.

Dr. Mike Israetel is a leading expert in hypertrophy science. We discuss the stimulus to fatigue ratio (SFR) which he formally introduced in his new book, The Scientific Principles of Hypertrophy Training:

6:07 Definition of stimulus to fatigue ratio. Proxies of stimulus: the pump, mind muscle connection

12:49 Disruption, muscle damage, soreness

22:00 Role of EMG data

27:01 Fatigue

34:34 Central vs. systemic fatigue

38:34 Stimulus to fatigue ratio trends in exercise types

48:10 How much of which exercise?

51:24 How SFR changes over time

56:31 Stimulus to time ratio (STR)

1:04:32 Mike’s 2020 contest prep - lessons learned

Find Mike:

YouTube: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg

IG: @rpdrmike

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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.

Menno Henselmans is a former business consultant specialized in advanced statistics turned fitness researcher. He shares some fresh insights on the current evidence we have on the following topics:

1:44 Mechanisms of hypertrophy

8:26 Role of “the pump”

10:10 Importance of strength for hypertrophy

21:58 Low rep training, DUP, reverse pyramid sets

24:19 Progression schemes

28:01 Block periodization

31:03 Rates of gain

39:04 Length of massing phases and frequency of cuts

Find Menno at:

https://mennohenselmans.com/

IG: @menno.henselmans

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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.

Here I interview Alberto Nunez about contest prep! Alberto is a world-famous natural bodybuilder and coach.

Find Alberto at:

https://3dmusclejourney.com/

IG: @nunez3dmj

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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/

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

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.