In today’s episode, I’m joined by Daniel Plotkin, a PhD candidate specializing in Molecular and Applied Muscle Physiology.

Daniel’s expertise lies in muscle building, fat loss, and health science, and we dive deep into hypertrophy fundamentals and the science behind it.

We cover the optimal rep ranges for growth, the role of rest periods, and how to tailor training for maximum gains. Daniel also introduces us to the PEEL method, a framework that brings scientific insight into practical application for better, evidence-based training.

Timestamps:

00:00 Intro

02:24 Dan's background

04:35 Understanding hypertrophy rep ranges

16:41 Relative intesnity and its importance for hypertrophy

18:42 Reps and pump

21:24 What about low reps?

36:00 Logical rep ranges

39:13 Rest times for hypertrophy

47:30 Timing rest periods

51:38 Max rest time

01:01:29 Concluding thoughts

https://www.instagram.com/danielplotkin/

https://www.youtube.com/@daniel_plotkin

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Ultimate Guide To Contest Prep Ebook:

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Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://www.massmember.com/a/2147986175/MxeV4T3M

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

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__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

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In this episode, I sit down with World Class Classic Physique Competitor Terrence Ruffin as he opens up about his decision not to compete this year, how he’s been navigating an elbow injury, and the strategic plans in place for a stronger 2025.

From adjusting training splits to focus on bringing up his arms, to managing a seven-meal-a-day schedule, and even sharing his experience with a recent hair transplant, Terence dives into the details of his growth journey this year.

He also reflects on valuable lessons learned, including the importance of aligning decisions with long-term goals, filtering out what’s right for you, and the value of perspective from those closest to you.

Timestamps:

00:00 Intro

02:21 Why hasn't Ruff not competed and what's the plan?

06:43 Methods used for recovery of the elbow

11:02 Heaviest in the offseason

13:36 Could pushing body weight up even be feasible?

16:15 Ego in professional bodybuilding

20 Lengthened Partials

21:33 AM/PM Training

30:11 Experimenting to see progress

32:10 How to manage to eat 6000kcal per day

38:31 Are there any meals out, any cheat meals?

39:34 Hair transplant

44:40 Tricking the height class

49:43 What's the competitive plan moving forward?

59:21 Find out what your ultimate goal is, if it doesn't contribute to it, don't do it.

01:50 Only because something seems good, doesn't mean it's right for you

01:02:09 Don't be afraid to ask for perspective

https://www.instagram.com/ruff_diesel/

https://www.youtube.com/channel/UC6haTsWUb6E2nJpmgMer7Bw

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Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

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In this episode, we sit down with Dr. Samuel Buckner to explore the science behind effective training.

We dive into the differences between social media consensus and scientific literature and why interpreting research with caution is crucial. You’ll learn why it’s important to keep an open mind and even follow people you disagree with.

A must listen for anyone digesting scientific content and wanting to use/interpret it the best way.

Timestamps:

00:00 Intro

02:30 What drives Sam

08:18 Responsibilities of a researchers

11:45 Drawing attention

14:28 Updating opinion & how to be critical

21:46 Open discourse

27:57 Taking study results too far

46:30 Replicating Brad Schoenfelds study

50:42 Anecdotal evidence as a base

59:21 Experience is king

01:04:48 Training tied to identity becomes an issue

https://www.instagram.com/samuelbuckner/

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Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

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In this episode, we’re joined by Dr. Christle, family medicine physician, team physician for U.S. Figure Skating, and a vital part of Renaissance Periodization.

Dr. Christle shares her journey into medicine, experiences with diet and weight management, and her role at RP. We explore the importance of 'non-scale victories,' her perspective on GLP-1 therapy for hunger management, and practical approaches to sustaining weight loss.

Dive in for a blend of science-backed insights and real-world experience on achieving health that lasts!

Timestamps:

Intro 00:00

02:05 Intro to Christle

05:29 Why did Christle go down the route of medical academia?

10:24 When was the time for fitness?

16:46 GLP-1 Ozempic

21:06 Struggling with diets and mentality

25:20 How it is to take GLP-1

28:01 How to deal with hunger

34:44 Are there potential side effects?

39:20 How is Christle now?

42:10 Hunger signalling actually a positive thing?

44:12 RP affiliation

51:38 Non scale victories

58:54 Stress management & recovery

https://www.instagram.com/dr.christle/

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Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

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In this episode, we’re diving deep into Ryan’s evolution, how he’s reconnected with his passion for bodybuilding, and the mindset shift that’s transformed his approach to both training and life.

We’ll explore how Ryan has moved away from just focusing on competition and shifted toward truly trusting the process—an approach that’s become foundational in his coaching.

He’ll share his thoughts on the ‘invisible layer’ of bodybuilding, the importance of turning data into progress, and what it means to embrace the pain that comes with pursuing excellence.

Timestamps:

00:00 Intro

02:06 Fell out of love with bodybuilding

06:30 Bodybuilding as a lifestyle

13:58 Length of training sessions

22:22 Does posing make you a better lifter?

30:44 Mindset shift

37:48 More calm mentality

41:29 General recommendations to enjoy bodybuilding

48:42 Pain of sacrifice vs. the pain of not seeing results

54:57 Escaping homeostasis

01:33 How does bodybuilding NOT consume your life

01:05:16 Conclusion

https://www.youtube.com/thenattypro

https://www.instagram.com/thenattypro/

https://www.fortiseq.com/coaching/

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MEMBERSITE: https://revivestronger.com/team-revive-stronger/

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NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the Revive Stronger Podcast, I sit down with Dr. Allan, a former dentist who has become a prominent figure in the fitness industry.

We discuss his transition from dentistry to fitness, the pitfalls of using EMG as a sole measure of exercise effectiveness, and his preferred methods for gauging hypertrophy.

We also delve into the role of GLP-1 agonists like semaglutide in weight management, debunk some popular myths about blood sugar management, and emphasize the importance of focusing on foundational health principles.

This episode is packed with actionable insights for anyone looking to enhance their fitness journey.

Timestamps:

00:00 Intro

01:49 Who is Allan?

05:43 Priorities in life

08:11 How to set goals

10:29 Types of athletes Allan works with and own ambitions

13:19 Work-Life Balance

16:29 Turnaround time

19:11 EMG Research

25:50 Proxies for hypertrophy

33:04 Bulking is the toughest thing you can do

38:27 Power of habits

45:35 GLP-1 agonist,ozempic

57:30 Supply & demand

01:01:11 Blood glucose monitoring

01:10:17 Fad diets & online gurus

01:15:12 What actually improves health

01:18:32 Veganism

01:21:58 Nutrients we don't consider

01:28:19 Social media advise

https://www.instagram.com/drallanbacon/

https://mauiathletics.com/

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__________________________________________________________________

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Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

Joining me today is Dr. Chester Soko, he has an impressive background, not only in practical applications but also in academia and research.

With over 15 years of training experience, Dr. Soko combines his experiential knowledge with his academic background. He holds a PhD, is a Certified Sports Nutritionist (CISSN), and is a Certified Personal Trainer (CPT).

In today’s episode we dig into what Chester considers is overrated & underrated for hypertrophy. Everything from training with aggression & using compression gear to muscle activation & oxidative stress. Tonnes of knowledge & practical insight to be gained from today's chat.

Timestamps:

00:00 Intro

01:30 Who is chester?

04:54 Overrated & underrated things for hypertrophy

09:30 Tracking rest periods

13:22 Underrated variables: Compression

20:28 Training aggression

32:16 Pushing yourself as a skill

36:57 Overrated variables

40:42 Neuromechanical matching/Muscle activation

45:42 Contrarian for the sake of it

49:14 Training Volume

54:03 Oxidatitve stress

56:15 Periodisation for hypertrophy

01:02:40 Conclusion

https://www.instagram.com/dr_soko

https://lab.physique-u.com/

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Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

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This week I chat with Dr Brandon Roberts all about his current natural bodybuilding prep.

He’s just stepped off stage & has another show in a week. We dive into all things from peak week, step counts, posing & much much more. Plus I get his updated thoughts surrounding protein timing, amounts & the importance of leucine given recent literature that’s come out on the topic.

Lots of gold to be found inside for a bodybuilding enthusiast.

Timestamps:

00:00 Intro

01:28 Brandon's prep and history

11:06 Competing against others

13:42 Step counts

14:56 Being cold all the time

18:16 Posing practice

22:48 Posing in the offseason

26:41 Peak Week

28:38 More than 1 show

36:01 Bodybuilding shows and expectations

40:59 Conditioning goals

46:52 Current training split

49:37 Muscle Loss

51:41 Protein intake

55:12 Protein intake study and new evidence

59:49 Leucine threshold

01:02:38 Vegan diet and pork

01:06:06 Anything new that is interesting?

Learn more about your ad choices. Visit megaphone.fm/adchoices

Mike Israetel joins me this week for a massive 2 hour catch up!

We discuss the challenges of body and muscle dysmorphia - how to identify it and work through it. Mike also opens up about his personal journey, including shifting his focus away from hardcore bodybuilding, reducing supplement use, and changing his approach to leg training. We also chat about his experiences on huge platforms like The Diary of a CEO and his plans for RP as it continues to grow.

Plus, much, much more! You don’t want to miss this one.

Timestamps:

00:00 Intro

01:08 The Mike Hype!

02:45 Movie stars and transformations

11:12 Female physique development and extrapolation of risks

22:09 Body modification

31:33 Symptoms of body dysmorphia

40:22 Body Dysmorphia amongst pro bodybuilders

51:04 Sel-reflection and projecting on others

55:52 Body dysmorphia in others

01:01:27 Appreciation and self-love

01:08:36 Using negativity as a driver?

01:15:41 Futile mentality

01:20:25 The championship mentality

01:25:48 Identity shift

01:48:34 Evolving and setting new goals

01:57:20 Accomplishments

https://www.instagram.com/drmikeisraetel/

 @RenaissancePeriodization 

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If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I share 10 key lessons from my fitness and bodybuilding journey. We discuss why the big principles in training and nutrition stay constant, even as experts debate the finer details. I highlight the importance of personal preference, the slow and steady approach to bulking, and the significant role of genetics.

We also explore why chasing 'optimal' can be misleading and how science offers clues rather than definitive answers. Plus, learn how to train as hard and as often as possible for maximum growth. These insights will help you navigate your own fitness path!

Timestamps:

00:00 Intro

03:12 The big principles don’t change

05:43 Experts agree on the big principles but disagree on the smaller variables

08:51 There are many roads to Rome - there are really no shortcuts

13:53 A lot of diet & training differences can come down to personal preference & that is more important than any small optimality you’re attempting to get - optimal is a fallacy

18:36 Bulking isn’t dead but it should be done slowly

26:15 There are some excellent rules of thumb out there, but you have to focus on the individual at hand to get the best results

31:17 Science is never providing answers, but clues & pushing us further to the truth

37:12 Genetics matter a lot!

46:35 To grow your best you want to train as hard as you can, as often as you can, for as long as you can

53:27 Whilst the big principles don’t change, we’re learning more all the time

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__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices