The Revive Stronger Podcast

This week we have a fantastic roundtable episode with Brad, Milo & Pak. We dig into the recent high-volume study that kicked up a storm on social media.

Everything from was the measurement of hypertrophy legit to whether junk volume is a myth? And much more before leaving you with the practical take-homes.

Sponsor - https://saga.fitness/

Get 20% off with code ‘ReviveStronger’

Timestamps:

00:00 Intro

03:46 Study summary and is two 2 weeks even enough time?

13:00 Ultrasound measurements 2h post workout, does cell swelling impact the results?

19:10 Does novel exercises impact it and how was the volume distributed

22:08 Was 2 RiR accurate? How hard did participants train?

30:11 Is junk volume a real concern?

41:11 Rest times for hypertrophy

46:45 Escalating volume

54:49 Studies, how fast do participants lift and standardising technique

01:00:11 Is there a dose-response relationship with volume?

01:16:26 Practical takeaways

01:26:43 Anecdotal experience

https://www.instagram.com/bradschoenfeldphd/

https://www.instagram.com/dr__pak/

https://www.instagram.com/wolfcoach_/

https://www.instagram.com/muscleandfeels/

Reference: https://www.researchgate.net/publication/374471904_Effects_of_Different_Weekly_Set_Progressions_on_Muscular_Adaptations_in_Trained_Males_Is_there_a_Dose-Response_Effect

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

__________________________________________________________________

Supplements:

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https://prozis.com/JNvY - PascalRevive10

__________________________________________________________________

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

This week I talk to Astrid Naranjo who is a registered dietitian and a coach at Team Biolayne.

She has a really interesting background which we dig into and expand on some of her knowledge surrounding emotional eating, body image disorder and coaching.

Timestamps:

00:00 Intro

02:26 Being a practitioner and online coach

09:09 How to help people

14:13 What lead Astrid to become a registered dietitian

24:42 Anti-diet dietitian

37:14 When to be "on" when to be "off". Control food

44:47 Working with competitors

51:57 How to deal with social events and emotional eating

54:56 What would improve the fitness industry?

01:00:49 Prerequisites for a diet

https://www.instagram.com/antidiet_dietitian/

Astrid-dietitian.com

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

https://prozis.com/JNvY - PascalRevive10

__________________________________________________________________

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

Today I talked to Lauren Colenso-Semple who is currently undergoing her Ph.D. in Integrative Physiology & is part of the MASS research review team.

We dig a bit into her background, research & interests, covering topics such as syncing one's training to their menstrual cycle and much more.

Timestamps:

00:00 Intro

13:25 Own athletic and coaching background

17:01 Physique sports for females

23:24 Periodising around menstrual cycle

29:56 Does it even make sense?

40:44 Hormonal fluctuations having an impact on performance?

44:27 What's the takeaway?

48:28 Bad data and how to deal with it

50:42 Oral contraceptives to delay negative symptoms

54:37 Are contraceptives negative for hypertrophy?

58:39 Concluding thoughts

Socials:

https://www.instagram.com/laurencs1/

References:

https://www.researchgate.net/profile/Lauren-Colenso-Semple

https://www.researchgate.net/publication/369499919_Current_evidence_shows_no_influence_of_women's_menstrual_cycle_phase_on_acute_strength_performance_or_adaptations_to_resistance_exercise_training

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

https://prozis.com/JNvY - PascalRevive10

__________________________________________________________________

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

Eric is back on the show and we’re talking about his recent life changes, he’s back in the lab and then cover questions from rep ranges for hypertrophy, deloads and his views on the literature on range of motion and the role it plays for hypertrophy.

Timestamps:

00:00 Intro

02:11 Life update on Eric

09:25 What's compelling about doing research?

12:41 What Eric wants to research

20:16 What is the optimal rep range

26:16 Using arousal in order to increase performance

33:01 Anything beneficial to go high or low reps?

36:25 BFR, metabolite, intensity techniques

39:31 What to do when fatigue is high

46:36 Different deload strategies

58:28 Training at long muscle length

01:14:51 All training with long muscle lengths?

https://www.instagram.com/trexlerfitness/

https://trexlerfitness.com/

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

https://prozis.com/JNvY - PascalRevive10

__________________________________________________________________

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

Today I talked to Menno and we dug into the idea of losing muscle if you’re not gaining strength during a diet, is this really true? Before digging into Menno’s preferred approach to mini-cutting and how fast we can lose fat before risking muscle loss.

Timestamps:

00:00 Intro

01:35 If your strength is stable while cutting, you're losing muscle mass

07:45 Risk of muscle loss, how likely is it

09:45 Does leverage change impact the strength much

18:26 Recovery as a culprit of muscle loss and performance as the biggest indicator of muscle loss

23:16 Exercise selection on performance drops and recovery capabilities

26:59 Exercise order and its impact on performance

30:41 Rep drop-offs from set to set

35:28 Axial loading and overall fatigue

37:58 Time under tension and eccentric training

44:34 Rest times between sets

50:18 Rate of loss during a cut, how fast can we lose fat?

https://www.instagram.com/menno.henselmans/

https://mennohenselmans.com/online-pt-course/

https://www.youtube.com/@menno.henselmans

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

https://prozis.com/JNvY - PascalRevive10

__________________________________________________________________

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

Brandon is back on the show to give you the low down on NSAID’s, do they help or hinder muscle growth? If you want to maximise your gains but have pain, how should you navigate use of NSAIDs? And what can we do to mitigate pain outside of using these drugs?

Timestamps:

00:00 Intro

06:27 Anything changed to training and applications with new research?

08:20 Any new exciting findings?

11:07 The impact of NSAIDS and pain medication on muscle growth

14:48 Are there benefits for recovery?

18:22 Does it help with pain tolerance in a session?

19:58 Practical recommendations

21:58 Should you avoid NSAIDs if you're an athlete?

28:31 Other recommended treatments?

30:14 Does warming up for a training session help and what's a good warm-up

39:12 Collagen supplementation, is it worth it?

44:45 Different types of collagen

46:13 Any interesting new research coming up?

49:43 Training to failure, what's Brandon's take?

51:48 Where can people find more about Brandon?

https://www.instagram.com/brob_21/

Resources:

https://pubmed.ncbi.nlm.nih.gov/30102811/

https://pubmed.ncbi.nlm.nih.gov/32346802/

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

https://prozis.com/JNvY - PascalRevive10

__________________________________________________________________

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

James Hoffman is back on the show & we get a life update on him. He explains his recent TRT use, why & the benefits he has seen.

Before we dive into his new thoughts surrounding stress management & some practical tools you can use from today, to be less stress & more productive.

Timestamps:

00:00 Intro & Sponsor

04:59 How to deal with sciatic pain

07:41 What exercises help with sciatica

14:19 Going into TRT - what led to going down that direction?

22:03 Injections or gel?

23:21 Any downsides doing TRT?

28:22 Recovery and performance

31:15 What are additional things to look out for? Mental aspects

36:38 Accumulative stress

38:42 Remove yourself strategy

48:11 Any tools and exercises to relax?

56:12 What are the intentions of these exercises?

59:20 Exposure therapy

01:02:56 Nature and grounding

01:06:57 Hypertrophy app

https://www.instagram.com/rpdrjames/

https://go.rpstrength.com/hypertrophy-app/

Sponsor - https://saga.fitness/

Get 20% off with code ‘ReviveStronger’

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

https://prozis.com/JNvY - PascalRevive10

__________________________________________________________________

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

This week I have a roundtable with Joe Jeffery & Calum Raistrick, both top UK bodybuilding coaches with a tonne of experience.

We dive into how the pro’s really train & diet & what lessons we can draw from that.

Timestamps:

00:00 Intro

04:16 Is there a general pattern that makes a pro?

10:22 Do pros need as many deloads and fatigue management

13:35 Terminology and methodology of pro bodybuilders training

16:51 How to structure training and how to get them to make changes

22:56 What can we learn from pro bodybuilders?

31:08 Are there any secrets?

33:49 Are bodybuilding pros lying about their usage?

35:54 What are the most important things to look for?

45:34 Long-term planning

51:12 How do pros eat?

58:09 End of chat

https://www.instagram.com/joe_physiquecollective/

https://www.instagram.com/calum_teamprocoach/

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

https://prozis.com/JNvY - PascalRevive10

__________________________________________________________________

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

This week Dr Alex Kolliari-Turner is on the show after a 4 year hiatus, where he’s published his exciting study looking at muscle memory, the impact of steroids & more.

We dive deep into the outcomes of that, the implications for drug tested sport & much more!

Timestamps:

00:00

03:31 Revisited what the study of anabolic steroid use was about and how it was conducted

06:43 What is the muscle memory effect and is it impacted by earlier steroid use?

18:18 Does past anabolic steroids use impact future natural hypertrophy gains?

38:02 What do the findings mean practically? What does it mean for steroid usage in sports? Also in terms of natural drug-free bodybuilding

48:06 Do people get steroids tested or is it on a trust basis?

50:28 Health consequences and steroid use in the population

54:38 How many people are using steroids?

56:02 Social media, transparency and general awareness

59:09 Gene expression after coming off steroids

01:12:03 Untested Olympics?

01:15:11 Drug-testing

01:18:00 Summary

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

https://prozis.com/JNvY - PascalRevive10

__________________________________________________________________

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

Unsure if you should be training to failure or not? Or if leaving some reps in the tank now and then could lead to better results? Well look no further as today I am talking to three leading authorities on the topic; Mike Israetel, Eric Helms and Zac Robinson.

We cover the advantages of going to failure but also the shortcomings, whether or not the stimulus-to-fatigue ratio differs depending on the context for proximity to failure and finally giving you some practical advice on how to manage proximity to failure in your own programme.

Timestamps:

00:00 Intro

03:07 What needs to be said when interpreting scientific data

05:35 Are there benefits of training to failure and if there are, why not always train to failure?

11:26 Should intensity be the base layer for programming?

Breaking it down and talking about things not being taken into consideration.

21:57 When is training to failure and when isn't it?

34:00 Relationship between training to failure and volume

47:20 Acute fatigue, accumulative fatigue and smart programming

01:06:08 Failure or volume, what to prioritise?

01:10:33 How to use training to failure to get the best stimulus to fatigue?

01:19:23 Why RiR training is still a good idea and general recommendation

01:27:46 Any tools to regulate volume and intensity

01:33:22 Summary

References:

- Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: https://sportrxiv.org/index.php/server/preprint/view/295/version/383

- Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis: https://link.springer.com/article/10.1007/s40279-022-01784-y

Socials:

https://www.instagram.com/zac.datadrivenstrength/

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

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