Swole Radio

By Bill Wong MDHealth & Fitness Fitness

Swole Radio episodes

March 17, 202120. Alberto Nunez: How to Minicut (Goals, Frequency, Macros, Refeeds, Training...)
Alberto Nunez is an elite natural bodybuilder and cofounder of 3DMJ. This is a deep dive discussion on minicuts. We discuss:
overall goals of a minicut

frequency of mini cuts, length of bulk

rate and magnitude of loss

macros

meal frequency

refeeds

training modifications

disruption in sleep, mood

his current minicut set up
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.
1 hr 3 min
March 07, 2021 19. Dr. Brad Schoenfeld: Periodization, Supercompensation, Satellite Cells, Metabolic Training
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.
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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 6 min
February 21, 2021 18. Dr. Eric Helms: Progressive Overload, Training Volume, How to Modify Your Program
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.
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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 5 min
February 09, 2021 17. Brian Minor: Strength Programming for a Bodybuilder, Progression Methods, Managing Fatigue
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.
1 hr 17 min
January 31, 2021 16. Mike Israetel: Stimulus to Fatigue Ratio, His 2020 Contest Prep, Stimulus to Time Ratio
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.
1 hr 18 min
January 05, 2021 15. Menno Henselmans: Mechanisms of Hypertrophy, The Pump, Role of Strength Training, Periodization
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.
47 min
December 28, 202014. Alberto Nunez: Peak Week, Refeeds, Rates of Loss, Prep Setup
Here I interview Alberto Nunez about contest prep! Alberto is a world-famous natural bodybuilder and coach.
How to set up a prep

Pre-diet diet

Rates of loss

Refeeds

Diet breaks

Peak week

Alberto’s prep stories
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/
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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 4 min
December 16, 202013. Patrick Macinnis (Patty Lifts): How to Customize Training, Progression Schemes, Tracking Progress
Patrick Macinnis is a natural bodybuilding coach and WNBF Pro Men’s Physique athlete. We spoke about:
How to start off a client in terms of training

How to change variables to individualize a training program

Progression schemes for intermediate and advanced

How to get into autoregulating

Getting started on diet

What measures of progress to track in the offseason

What people should focus on at each level for training and diet
Find Patrick at:
IG: @patty.lifts
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Follow me on social media:
YOUTUBE: www.youtube.com/c/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
FACEBOOK: https://www.facebook.com/bill.wong22/
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.
48 min
November 29, 202012. DR. ERIC HELMS: BODYBUILDING PERIODIZATION - DUP, Length of Massing, Metabolite Training, Macrocycles
Dr. Eric Helms is a leading strength and hypertrophy expert. We spoke in depth about periodization for bodybuilders:
Units of time in the training year

DUP (daily undulating periodization)

Mesocycle progression

Progression across mesocycles: volume, frequency, rep ranges, exercise selection

Metabolite blocks

Length of massing phases

Optimal body fat percentage for muscle growth

Rates of gain

Resensitization phases

Frequency of fat loss phases

Where he’s at in his season
Find Dr. Helms at:
https://3dmusclejourney.com/
IG: @helms3dmj
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Follow me on social media:
YOUTUBE: www.youtube.com/c/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
FACEBOOK: https://www.facebook.com/bill.wong22/
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 13 min
November 26, 202011. Chris Barakat: Recomp, How to Build a Meal Plan (Macros, Food Composition, & Nutrient Timing)
Chris Barakat is an adjunct professor and sports performance researcher at the University of Tampa. We spoke about:
body recomposition

how to choose between a surplus, maintenance calories, or a deficit

optimal body fat percentage ranges

protein, carbs, and fat intake

food composition

nutrient timing

casein before bed

bedtime nutrition

transitioning out of fat loss
Find Chris at:
https://competitivebreed.com/
IG: @christopher.barakat
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Follow me on social media:
YOUTUBE: www.youtube.com/c/AskDrSwole
INSTAGRAM: http://instagram.com/dr_swole
FACEBOOK: https://www.facebook.com/bill.wong22/
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.
59 min

About Swole Radio

From the publisher's feed

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.