Charly Jeong, known on Instagram as @charlton_banks, is a standout figure in the strength sports community, making his mark as an elite powerlifter turned NPC superheavyweight bodybuilder and co-founder of Team Full ROM. With a decade-long background in powerlifting—boasting a best total of 1925 lbs at 242 lbs—Charly’s journey took a pivotal turn after repeated injuries led him to seek new challenges in bodybuilding.

His transition was marked not just by a shift in training focus from pure strength to hypertrophy and aesthetics, but also by an impressive competitive debut: in May 2021, Charly won the overall at his first bodybuilding show, immediately qualifying for the national stage. Later that year, he made a splash at NPC Nationals, earning a spot in the highly competitive first call-outs and finishing top 10—a remarkable achievement for a newcomer.

Charly is recognized for his analytical approach to training, emphasizing individualized technique and mind-muscle connection, and for his relentless drive to improve, particularly in building his back and overall stage presence. As he continues to develop as a bodybuilder, Charly’s story stands out for his ability to blend the discipline of powerlifting with the artistry of bodybuilding, inspiring both lifters and fans across the fitness world.

In this episode, we dive into the importance of critical thinking in the fitness space, the risks of blindly following trending sports science, and why grounding your training in evidence and reason is more vital than ever.

In today’s episode, we dive into a wide range of insights: Some of the topics include:

Why sports science research does not hold up like in other scientific fields

The importance of anecdotal evidence

The origins of the name charly_banks for his Instagram handle

Charly’s t ransition from powerlifting to bodybuilding

Sustainable training

How to break through plateaus

Do what you can that works for you

Most athletes powerlifters and bodybuilders have regular lives and regular jobs too and its just a hobby

More muscle is more strength

The gym not being therapy

PEDs in professional bodybuilding

Harm reduction practices

Top Training principles volume vs intensity

Optimal training farce with influencers

And so much more! Get ready for a truly informative episode.

Cillian O'Connor, known by his Instagram handle @dysfunctionalpatterns, is a coach who combines critical analysis with sharp satire to examine popular fitness methodologies — most notably Functional Patterns. His content highlights and parodies what he sees as the absurdities, inconsistencies, and questionable practices within these systems, encouraging a more skeptical and evidence-based approach to training.

Beyond the satire, Cillian focuses on helping men get stronger, build muscle, and manage pain with no-BS, practical training methods.

In this episode, we dive into the importance of critical thinking in the fitness space, the risks of blindly following trending methodologies, and why grounding your training in science and reason is more vital than ever.

In today’s episode, we dive into a wide range of insights: Some of the topics include:

Why is there so much BS in the fitness industry

The origins of the name dysfunctional patterns

Not being a fan of “functional patterns”

The Value of a coach

How to avoid burning out early in lifting

Overrated vs underrated recovery protocols

Why exercise tier rankings are misguided

Consistency being more important than the angle of the cable machine

Overcoming plateaus

Beginner gains

Effort being key

AMRAP

The importance of showing up

Opinions vs science for example Jeff Nippard and Dr Milo Wolf’s so-called “best exercises” according to science

Spinal loading

Asymmetries and perfect technique

And so much more! Get ready for a truly informative episode.

In today’s episode of The MUSCLE GROWTH Podcast, we’re joined by the exceptional Jonathan Kantor — a champion NPC Men’s Physique bodybuilder and online transformation coach.

A rising force in the physique world and a true embodiment of discipline, detail, and dedication, Jonathan shares his journey from sculpting a championship-caliber body to helping others do the same through coaching. Whether you're chasing your pro card, aiming for a perfectly balanced V-taper, or simply trying to optimize your fitness journey — this episode is packed with practical takeaways.

From hypertrophy training principles and performance-focused nutrition to the mindset needed to push through prep and stand out on stage, Jonathan breaks down exactly what it takes to succeed in one of bodybuilding’s most competitive divisions.

In today’s episode, we dive into a wide range of insights: Some of the topics include:

1. Origins & Journey

First steps in the gym

Evolution from training to lifestyle coaching

Background in psychology and human behavior

Deep commitment to client transformation and results

2. Training Philosophy

Managing stress through structured training

Gaining muscle vs. losing fat — the key differences

Mastering progressive overload and training to failure

Fat loss is won in the kitchen, not just the gym

The mindset of intensity

3. Nutrition & Bodybuilding Basics

Why protein intake is non-negotiable

Yes, you can build muscle in a deficit

Targeting 250g+ protein daily — aiming as high as 300g

Using 2g protein per kg body weight as a guide

Aesthetic > scale weight — chasing the look, not the number

Mental prep and physical readiness for stepping on stage

4. Mindset & Mental Game

How prep breaks you — physically and mentally

From frustration to gratitude: the mindset pivot

Embracing the grind and “enjoying the suffering”

Shifting from “I can’t” to “I won’t quit”

Practicing daily reflection and internal growth during prep

5. Community

The power of surrounding yourself with like-minded people

Finding support and inspiration in the fitness space

6. Prep & Genetics

What makes prep manageable vs miserable

Genetics and body types — why comparison kills

7. Fun Qs

Jonathan’s go-to cheat meal

Tips for making cheat meals guilt-free and enjoyable

His top 3 supplement picks

8. Culture & Misconceptions

Deep dive into modern fitness culture

Debunking common bodybuilding myths

Social media toxicity and the drama loop — including a bonus segment at the end where Jonathan reflects on a past mistake and his interaction with the well-known fitness critic Goob.

Why some people love to hate on the sport

9. PEDs & Enhancement

PEDs in pro bodybuilding — reality vs perception

The “Enhanced Games” concept

Should we have a PED-friendly league for transparency and safety?

IF bodybuilding is for you…

And so much more! Get ready for a truly informative episode.

Emanuel Pescari is a highly accomplished Austrian strongman, widely regarded as one of the top competitors in the under 105 kg category. Born on June 12, 1990, he has made an indelible mark in the world of strength sports since beginning his competitive career in 2017. His exceptional feats of strength have earned him numerous titles, including Austria’s Strongest Man (Open Class) in 2022 and 2023, as well as Europe’s Strongest Man U105kg in 2023. He also claimed three consecutive Austria’s Strongest Man U105kg titles from 2017 to 2019 and secured silver at the 2023 Official Strongman Games U105kg World Championship.

Beyond his national and continental victories, Pescari has demonstrated his dominance on the world stage. He secured third place at the World Log Lift Championship in Lithuania and holds the European U105kg log lift record with an astounding 180 kg lift. He later became the first in his class to press a 190 kg log, a world record. His ability to compete against athletes in the open weight class, despite being in the under 105 kg category, underscores his incredible power and versatility. Additionally, he set the U105kg European Atlas Stone record with a 200 kg lift and has achieved a 350 kg deadlift with a suit and straps in competition.

In addition to his competitive success, Emanuel Pescari is also a strength coach and a Movement & Performance Therapy Specialist. His expertise extends beyond lifting, as he is dedicated to helping others optimize their strength and movement through specialized therapy. His participation in team events, such as the Germany vs. Austria Team Competition, where he secured a second-place finish, further highlights his ability to excel in diverse strongman challenges.

Pescari’s remarkable strength, technical skill, and dedication to the sport make him a standout figure in the strength and fitness community. Whether dominating the competition floor or coaching others to achieve peak performance, he continues to inspire and redefine the limits of strength.

In Today’s Episode, we dive into a wide range of insights, including:

Genetics – Myostatin, follistatin, and the "superhero gene" (Eddie Hall)

Slater Stone Challenge – Emanuel being the only one to lift the 200 kg and 220 kg stones at that gym

The Importance of Neck Training – Why strong neck muscles act as armor for accidents and force absorption

Spinal Training & Posture – The best posture is the next one!

Muscle as Protection – More muscle means better injury resilience

Spinal Mechanics – Flexion, extension, and insights from the infamous "dead pig study"

Motion is Lotion – Why movement is crucial for spinal health

Bracing Beyond the Basics – Valsalva maneuver, power breathing, and alternative bracing methods

Extreme Lifting Side Effects – Blacking out & bursting blood vessels from heavy lifts

Gradual Progression – Recovery strategies, movement regressions, and pain-free mobility goals

Emanuel’s Gym Split – A breakdown of his training routine

Isometric Training – Unlocking strength in static holds

Exploring Physical Capabilities – Having fun, learning new skills, and DOMINATING

And so much more! Get ready for a truly informative and action-packed episode.

Emanuel Pescari is a highly accomplished Austrian strongman, widely regarded as one of the top competitors in the under 105 kg category. Born on June 12, 1990, he has made an indelible mark in the world of strength sports since beginning his competitive career in 2017. His exceptional feats of strength have earned him numerous titles, including Austria’s Strongest Man (Open Class) in 2022 and 2023, as well as Europe’s Strongest Man U105kg in 2023. He also claimed three consecutive Austria’s Strongest Man U105kg titles from 2017 to 2019 and secured silver at the 2023 Official Strongman Games U105kg World Championship.

Beyond his national and continental victories, Pescari has demonstrated his dominance on the world stage. He secured third place at the World Log Lift Championship in Lithuania and holds the European U105kg log lift record with an astounding 180 kg lift, later becoming the first in his class to press a 190 kg log – a world record. His ability to compete against athletes in the open weight class, despite being in the under 105 kg category, underscores his incredible power and versatility. Additionally, he set the U105kg European Atlas Stone record with a 200 kg lift and has achieved a 350 kg deadlift with a suit and straps in competition.

In addition to his competitive success, Emanuel Pescari is also a strength coach and a Movement & Performance Therapy Specialist. His expertise extends beyond lifting, as he is dedicated to helping others optimize their strength and movement through specialized therapy. His participation in team events like the Germany vs. Austria Team Competition, where he secured a second-place finish, further highlights his ability to excel in diverse strongman challenges.

Pescari’s remarkable strength, technical skill, and dedication to the sport make him a standout figure in the strength and fitness community. Whether dominating the competition floor or coaching others to achieve peak performance, he continues to inspire and redefine the limits of strength.

In today’s episode, we dive into a wide range of insights. Some of the topics include:

Emanuel’s journey into the army - getting army fit

The transition into strongman training

Golgi Tendon Organ - GTO

Methods to unlock greater force output like static holds and heavy carries

Pescari’s WR attempt goals for the year including a new WR loglift attempt and zercher squat attempt

Emanuel’s past world record titles

Having the EU record Atlas Stone under his belt

The potential for going for a new deadlift WR

Muscle fiber recruitment

Muscle firing rate

stack for aiding injury recovery including the famous wolverine stack of the peptides BPC157 and TB500

Working as a nurse for a decade and gaining the insight to the importance of aging well and longevity

PEDs

Pulling trucks, tractors, planes, and even TANKS!

Being the strongest man in Austria

And so much more! Get ready for a truly informative episode.

Jeffrey Siegel is a prominent health coach and educator known for his integrative approach to wellness, particularly in the realm of men's health. He is the founder and CEO of Jeff Siegel Wellness, where he empowers individuals, especially men, to regain energy, confidence, and balance in their lives. His coaching philosophy emphasizes a holistic view of health, combining mindfulness, movement, and education to foster transformative change in his clients' lives.

### Background and Education

Siegel's journey into health coaching was influenced by his personal battles with an eating disorder during his teenage years. This experience led him to seek help and ultimately reshape his understanding of health and well-being. He holds a Master's in Mind and Brain Education from Harvard University and a Master's in Buddhist Studies from Hong Kong University. , where he focused on integrating psychology and spirituality into health practices.

### Professional Experience

As a certified personal trainer and dynamic eating psychologist, Siegel has developed a range of coaching services aimed at enhancing physical and emotional well-being. His work includes executive coaching for self-care and work-life balance, as well as teaching mindfulness and stress management techniques. He also facilitates workshops on self-compassion and healthy relationships.

In November 2015, Siegel helped create a TED-Ed talk titled "What Makes Muscles Grow?" which has garnered millions of views. In this presentation, he discusses the biological mechanisms behind muscle growth, emphasizing the importance of sleep, nutrition, and exercise. He explains that effective muscle development requires intentional challenge and recovery, highlighting how factors such as hormones and genetics play critical roles in this process.

Siegel believes that many individuals are not adequately taught how to care for their bodies or maintain their health. Through his work, he aims to provide the necessary resources and support for people to live healthier lives. His approach is characterized by a commitment to fostering communities that support individual growth and well-being.

In summary, Jeffrey Siegel is a dedicated health coach who combines personal experience with professional expertise to help others achieve sustainable wellness through an integrative approach that encompasses both mind and body.

In today’s episode, we dive into a wide range of insights: Some of the topics include:

Importance of having goals

Shadow side of fitness – insecurity, feelings of not enough

Life throwing curveballs – how to mitigate hard things

What makes muscles grow – TEDX talk with over 20 million views!

Challenge + rest/recovery

Reason for exercise – finding your why

Common blocks to exercise

Ignorance – scared to start, not knowing how

Arrogance – incorrect info ("Men's Health")

Emotional – body dysmorphia, comparison to others, negative self-image

Options

Having a Partner/trainer/

Getting a home gym – minimizing barriers to entry

Such as time to gym, commute to workout

Making it social/easily accessible – make it part of routine/identity

Ego = the illusion that we can control everything in life

Importance of flexibility with routine

Making gym accessible to women & children – exposure ↑

Comparing yourself vs. yourself – scans, pictures, realistic progression

Social media ≠ reality

Comparisons of old – i.e., the 50 people in our tribe vs. now against the whole of social media (a large portion of the world)

The body does a lot – keeps us breathing & alive, lots to be grateful for! → what is it capable of?

Relationship with mind & body – autoregulate, listen to your body → mind-body connection

The complexities of energy balance – with regard to energy expenditure through exercise...

And so much more! Get ready for a truly informative episode.

Jeffrey Siegel is a prominent health coach and educator known for his integrative approach to wellness, particularly in the realm of men's health. He is the founder and CEO of Jeff Siegel Wellness, where he empowers individuals, especially men, to regain energy, confidence, and balance in their lives. His coaching philosophy emphasizes a holistic view of health, combining mindfulness, movement, and education to foster transformative change in his clients' lives.

### Background and Education

Siegel's journey into health coaching was influenced by his personal battles with an eating disorder during his teenage years. This experience led him to seek help and ultimately reshape his understanding of health and well-being. He holds a Master's in Mind and Brain Education from Harvard University and a Master's in Buddhist Studies from Hong Kong University. , where he focused on integrating psychology and spirituality into health practices.

### Professional Experience

As a certified personal trainer and dynamic eating psychologist, Siegel has developed a range of coaching services aimed at enhancing physical and emotional well-being. His work includes executive coaching for self-care and work-life balance, as well as teaching mindfulness and stress management techniques. He also facilitates workshops on self-compassion and healthy relationships.

In November 2015, Siegel helped create a TED-Ed talk titled "What Makes Muscles Grow?" which has garnered millions of views. In this presentation, he discusses the biological mechanisms behind muscle growth, emphasizing the importance of sleep, nutrition, and exercise. He explains that effective muscle development requires intentional challenge and recovery, highlighting how factors such as hormones and genetics play critical roles in this process.

Siegel believes that many individuals are not adequately taught how to care for their bodies or maintain their health. Through his work, he aims to provide the necessary resources and support for people to live healthier lives. His approach is characterized by a commitment to fostering communities that support individual growth and well-being.

In summary, Jeffrey Siegel is a dedicated health coach who combines personal experience with professional expertise to help others achieve sustainable wellness through an integrative approach that encompasses both mind and body.

In today’s episode, we dive into a wide range of insights: Some of the topics include:

Jeff’s journey through severe eating disorder into health coach

Masculinity

The importance of education and physical activity

Why I workout

Finding your deeper motivation

Why do people have the lifestyle that they have and build routines that they do

Physical, mental health and healthspan and lifespan

The importance of setting goals

And so much more! Get ready for a truly informative episode.

Ghamdan Al-Areeky is a dynamic leader in the field of holistic wellness, with a passionate focus on empowering individuals, particularly those living with Type 2 Diabetes. As the Founder and CEO of Wellness Impact and Evolve Catalyst, he specializes in guiding people towards healthier lifestyles through sustainable changes in nutrition, physical activity, stress management, and sleep. His mission is not only to help individuals achieve remission from diabetes but also to enhance their overall quality of life, promoting long-term health and well-being.

In addition to his work in wellness coaching, Ghamdan is dedicated to supporting small charities through Evolve Catalyst, where he mentors organizations in developing operational strategies and maximizing their impact. His extensive background in digital marketing and education further enriches his approach to both wellness and charity work.

So, whether you’re a gym-goer looking to maximize your gains or a coach seeking evidence-based strategies for your clients, this episode promises to be both enlightening and engaging. Join us as we explore the fascinating world of muscle physiology with Daniel Plotkin!

In today’s episode, we dive into a wide range of insights: Some of the topics include:

Podcast Topics and Talking Points

1. Gawdan’s Journey to Becoming a Health Coach

2. Understanding Diabetes

What is diabetes, and how does it affect the body?

What is insulin, and what role does it play in regulating blood sugar levels?

How can building muscle and engaging in regular exercise help manage or prevent diabetes?

3. Factors and Causes of Diabetes

Sedentary lifestyles and lack of physical activity.

Unhealthy food choices and poor nutrition.

Environmental and genetic factors.

The role of stress, sleep deprivation, and weight management.

4. Types of Diabetes

Differentiate between Type 1, Type 2, and prediabetes.

Discuss gestational diabetes in pregnant women.

How lifestyle adjustments can help manage each type.

5. Cortisol and Blood Sugar

The relationship between cortisol (stress hormone) and blood sugar levels.

Potential factors that elevate blood sugar, such as coffee, heat, and lack of sleep.

6. Preventing and Reversing Diabetes

Sustainable strategies for managing or reversing diabetes.

The importance of exercise, diet, and stress management.

7. Building Sustainable Health Habits

Avoiding heavily processed foods and reducing sugar intake.

Switching to natural, raw options, such as raw honey instead of processed honey.

Adding fiber-rich foods to the diet and focusing on whole foods like fruits, vegetables, nuts, and seeds.

Minimally processed foods and reading food labels.

Reducing reliance on eating out and prioritizing home-cooked meals.

8. Food as Fuel

Using food to fuel the body for optimal performance and recovery.

Nutrient-dense choices contributing to long-term health.

9. Exercise and Training

Progressive overload and how the body adapts to challenges. Examples of progressive overload such as by increasing weight, intensity, or duration over time.

Incorporating daily walking, aiming for at least 30 minutes, and adding one longer walk weekly.

Strength training and high-intensity interval training (HIIT) for maintaining health and building muscle.

10. Muscle Growth and Health

The connection between building muscle and overall health, including its role in blood sugar management.

The wide scope of fitness knowledge and the importance of focusing on foundational areas before specializing.

Avoiding imitating professional athletes without considering personal circumstances and goals.

11. Sleep for Recovery

The necessity of sleep for physical recovery and cognitive function.

The importance of sleep quality alongside quantity for overall health and longevity.

Tips to improve sleep hygiene and create better rest habits.

12. Managing Stress and Mental Health

How stress impacts physical and mental health.

Practical tips for stress management,

and so much more.

Daniel Plotkin is making waves in the world of exercise science and muscle physiology. Currently pursuing his PhD at Auburn University, Daniel is not just a researcher; he’s a passionate advocate for evidence-based fitness practices that can help individuals achieve their muscle growth goals.

Daniel's journey into the realm of muscle physiology began with his own passion for fitness and strength training. Over the years, he has immersed himself in understanding the intricate mechanisms that drive muscle hypertrophy—the process of increasing muscle size. His commitment to unraveling the complexities of how our bodies respond to different types of training has positioned him as a thought leader in the field.

One of Daniel's most notable contributions to the fitness community is his recent research comparing the effectiveness of squats versus hip thrusts for muscle growth. This study has sparked considerable interest among trainers, athletes, and fitness enthusiasts alike, as it challenges traditional notions about which exercises are most beneficial for building strength and size in the lower body.

Daniel will share practical, science-based takeaways that listeners can incorporate into their own lives. This episode isn’t just about research—it's about real-world application. You’ll find valuable insights to enhance your understanding of studies related to hypertrophy and the basics for getting jacked - the simple stuff!n

Beyond his research, Daniel is dedicated to advancing our understanding of muscle growth through education and outreach. He believes that by sharing knowledge and fostering a community grounded in science, we can all make better decisions regarding our health and fitness journeys.

So, whether you’re a gym-goer looking to maximize your gains or a coach seeking evidence-based strategies for your clients, this episode promises to be both enlightening and engaging. Join us as we explore the fascinating world of muscle physiology with Daniel Plotkin!

In today’s episode, we dive into a wide range of insights: Some of the topics include:

How are sets counted in research?

Why is it so difficult to know exactly in terms of a stimulus ratio per exercise?

Why are EMG studies obsolete?

Optimal sets range for muscle growth.

Experimentation.

Volume - maximum effective volume, maintenance volume, minimum effective volume, diminishing returns volume, maximum growth for given value, maximum growth potential

Factors affecting muscle growth - sleep, stress, protein, calories

Practical takeaways - sets per muscle per session, training close to failure, volume

Individual variability - why is it so hard to provide for

Practical takeaways for experienced lifters

And so much more! Get ready for a truly informative episode.

Daniel Plotkin is making waves in the world of exercise science and muscle physiology. Currently pursuing his PhD at Auburn University, Daniel is not just a researcher; he’s a passionate advocate for evidence-based fitness practices that can help individuals achieve their muscle growth goals.

Daniel's journey into the realm of muscle physiology began with his own passion for fitness and strength training. Over the years, he has immersed himself in understanding the intricate mechanisms that drive muscle hypertrophy—the process of increasing muscle size. His commitment to unraveling the complexities of how our bodies respond to different types of training has positioned him as a thought leader in the field.

One of Daniel's most notable contributions to the fitness community is his recent research comparing the effectiveness of squats versus hip thrusts for muscle growth. This study has sparked considerable interest among trainers, athletes, and fitness enthusiasts alike, as it challenges traditional notions about which exercises are most beneficial for building strength and size in the lower body.

Daniel will share practical, science-based takeaways that listeners can incorporate into their own lives. This episode isn’t just about research—it's about real-world application. You’ll find valuable insights to enhance your understanding of studies related to hypertrophy and the basics for getting jacked - the simple stuff!n

Beyond his research, Daniel is dedicated to advancing our understanding of muscle growth through education and outreach. He believes that by sharing knowledge and fostering a community grounded in science, we can all make better decisions regarding our health and fitness journeys.

So, whether you’re a gym-goer looking to maximize your gains or a coach seeking evidence-based strategies for your clients, this episode promises to be both enlightening and engaging. Join us as we explore the fascinating world of muscle physiology with Daniel Plotkin!

In today’s episode, we dive into a wide range of insights: Some of the topics include:

The definition of science.

What is an RCT?

Why is good science so difficult to conduct?

The PEEL method.

Simple stuff formula

Why Science?

The minimum criteria for quantification tool to be useful.

Why are muscle growth mechanisms so difficult to explain.

And so much more! Get ready for a truly informative episode.