The Revive Stronger Podcast

Eric Helms aka Captain America is back on the show.

Eric has been tirelessly completing his PhD programme over in New Zealand over the past years. This precluded him from competing in his sport; natural bodybuilding. However, having recently become a Dr he is now in prep for the 2019 season.

In today's podcast we talk about why Eric took so many years away from the stage, what’s different this time round and all the juicy details from his split to his peak week!

Timestamps:

02:19 Why Eric took so much time away from stage

06:16 Eric talks about tracking macros and the difference between now and 8 years ago

10:58 Monitoring the bodyweight?

18:21 Reactive adjustments due to experience

28:45 Track steps or monitor NEAT

35:43 Minimum fat intake?

38:40 What was the peak week approach?

45:39 How variable are peak weeks

52:50 Eric talks about his training approach

01:06:27 What are Eric's upcoming shows?

https://3dmusclejourney.com/

https://www.instagram.com/helms3dmj/

Thanks, please comment, like and subscribe!

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

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

YOUTUBE: https://www.youtube.com/watch?v=r0TSHiim3sE

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Books we recommend!

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

RP Books

• http://bit.ly/2vREaH0

RP + Members site

• https://ob262.isrefer.com/go/plus/Steve90/

For more

• http://revivestronger.com/library/

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Recommended supplements:

Denovo Nutrition (use code STEVE)

• https://denovosupps.com?aff=6

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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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This time Pascal is on holiday (on a farm) and we decided to bring on one of our other coaches, Ryan Solomon!

Talking about optimization of sleep, calories after a surgery, TRT and cementing periods

Ultimate Contest Prep Seminar in Bath 14th July:

https://revivestronger.com/…/ultimate-seminar-to-contest-p…/

Questions?

https://goo.gl/forms/7649mOUMoVMkVC763

Timestamps:

17:34 What would you say is more important, optimizing sleep or optimizing pre-bed nutrition?

27:03 Calories after a prep and surgery?

31:24 TRT considerations at age 40-50?

37:17 Do you need a lifting belt?

41:07 Calorie cycling and nailing calories to the T

46:36 "Cementing period"

51:24 Protein coming from non-high quality protein sources

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com

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

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

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

YOUTUBE: https://www.youtube.com/watch?v=ap949KddURI

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

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Books we recommend!

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

RP Books

• http://bit.ly/2vREaH0

RP + Members site

• https://ob262.isrefer.com/go/plus/Steve90/

For more

• http://revivestronger.com/library/

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Recommended supplements:

Denovo Nutrition (use code STEVE)

• https://denovosupps.com?aff=6

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

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

Mike is back again for another Q&A.

This time Mike talks about travelling and available equipment, his take on things such as neutral neck, spine positioning and pelvic tilt and furthermore about if a strength base is beneficial for hypertrophy.

Also, London Seminar 2019 just finished and you'll have the chance to get the video footage to further advance with your knowledge.

https://revivestronger.com/london-replay/

Timestamps:

00:29 Mike's take on neutral neck, spine positioning, pelvic tilt, etc.

10:09 What's the biggest thing's Mike learned from the last gaining phase/offseason

20:19 Impact of travelling and different equipment

26:56 Is there a point in building a strength base for hypertrophy

42:01 Balancing recovery while participating in another sport

48:06 Mike explains overloading and lighter days in the context of a hypertrophy microcycle

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com

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

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

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

YOUTUBE: https://www.youtube.com/watch?v=d8azXP8ZSTc

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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

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

MASS (Research Review):

• https://goo.gl/c7FSJD

RP+ Membership:

• https://ob262.isrefer.com/go/plus/Steve90/

JPS Mentorship

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

__

Books we recommend!

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

RP Books

• http://bit.ly/2vREaH0

RP + Members site

• https://ob262.isrefer.com/go/plus/Steve90/

For more

• http://revivestronger.com/library/

__

Recommended supplements:

Denovo Nutrition (use code STEVE)

• https://denovosupps.com?aff=6

__

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 time, we're trying to play catch up and answer quite some questions. Building a time machine, stepping on stage as an introvert, horizontal vs. vertical pulling and much more!

Ultimate Contest Prep Seminar in Bath 14th July:

https://revivestronger.com/…/ultimate-seminar-to-contest-p…/

Questions?

https://goo.gl/forms/7649mOUMoVMkVC763

Timestamps:

23:28 introvert and stepping on stage

25:59 Build a time machine?

28:46 Lower volume/Higher intensity responder?

41:02 Cardio modalities on a cut?

45:04 minimum kcals for cutting

47:01 switching from 6 day to 3 day split?

50:22 training recommendations while mini cutting

53:23 beginner gains after a long lay off?

56:02 vertical vs. horizontal pulling

01:01:42 people who can't lose weight

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com

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

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

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

YOUTUBE: https://www.youtube.com/watch?v=Z8FCcPSR7cw

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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

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

MASS (Research Review):

• https://goo.gl/c7FSJD

RP+ Membership:

• https://ob262.isrefer.com/go/plus/Steve90/

JPS Mentorship

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

__

Books we recommend!

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

RP Books

• http://bit.ly/2vREaH0

RP + Members site

• https://ob262.isrefer.com/go/plus/Steve90/

For more

• http://revivestronger.com/library/

__

Recommended supplements:

Denovo Nutrition (use code STEVE)

• https://denovosupps.com?aff=6

__

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

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

Menno is first and foremost a scientist.

Also, a top physique coach, international speaker and has written for several of the most well-known websites such as Men's Health and T Nation. Menno is known for his Bayesian thinking which makes his analysis of studies and data very interesting.

In today's episode we ask Menno your questions, remember if you want to ask the experts your question please do join our facebook group here. Today's questions varied from are squat shoes a waste of time all the way to how Menno likes to use diet breaks.

Timestamps:

02:03 Inter-set stretching for hypertrophy

06:38 Approach for "Hardgainers"

13:27 Low volume approaches for intermediates. What does Menno think about it?

15:43 Menno's thoughts on re-sensitisation

20:19 Menno's stance on adding sets week to week

26:51 Squat shoes for leg press and squats

35:05 Microloading enough stimulus for hypertrophy

38:05 How Menno implements diet breaks

44:09 One thing Menno changes his stance on in the past years

https://mennohenselmans.com

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

https://www.facebook.com/MennoHenselmans/

https://twitter.com/mennohenselmans?lang=en

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Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com

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

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

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

YOUTUBE: https://www.youtube.com/watch?v=SWjmyj8g7lE

__

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

__

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

MASS (Research Review):

• https://goo.gl/c7FSJD

RP+ Membership:

• https://ob262.isrefer.com/go/plus/Steve90/

JPS Mentorship

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

__

Books we recommend!

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

RP Books

• http://bit.ly/2vREaH0

RP + Members site

• https://ob262.isrefer.com/go/plus/Steve90/

For more

• http://revivestronger.com/library/

__

Recommended supplements:

Denovo Nutrition (use code STEVE)

• https://denovosupps.com?aff=6

__

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 time, we're talking about Avengers Endgame (again) and GoT...if you don't care, skip it and go to the next timestamp ;P Other than that we're talking about passive vs. active ROM, squat shoes vs none and stretching for training.

London Seminar 2019

http://revivestronger.com/product/london-seminar-19/

Ultimate Contest Prep Seminar in Bath 14th July:

https://revivestronger.com/…/ultimate-seminar-to-contest-p…/

Questions?

https://goo.gl/forms/7649mOUMoVMkVC763

Timestamps:

31:48 GoT & Endgame talk (Skip if you don't care)

44:05 What to adjust when having a hard time gaining weight

51:29 When adding sets week to week

56:10 Stretching drills necessary for training

01:09:15 Passive vs. Active ROM

01:16:07 Squat shoes or not

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com

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

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

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

YOUTUBE: https://www.youtube.com/watch?v=EpBxoPK6Rcw

__

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

__

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

MASS (Research Review):

• https://goo.gl/c7FSJD

RP+ Membership:

• https://ob262.isrefer.com/go/plus/Steve90/

JPS Mentorship

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

__

Books we recommend!

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

RP Books

• http://bit.ly/2vREaH0

RP + Members site

• https://ob262.isrefer.com/go/plus/Steve90/

For more

• http://revivestronger.com/library/

__

Recommended supplements:

Denovo Nutrition (use code STEVE)

• https://denovosupps.com?aff=6

__

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

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

Greg Potter has a PhD focused on sleep, diet, and metabolism.

He also holds an MSc Exercise Physiology and works at HumanOS with our previous guest Dan Pardi. Furthermore, his work has been featured by the BBC World Service, TIME magazine, Reuters, and more. He is also a qualified personal trainer and sports massage therapist, having worked as a sprints coach at Loughborough, coaching an athlete to four gold medals at the European Championships in his category. He also previously worked in the sports medicine department at the RFU.

In today’s episode, we get deep into the importance of sleep and how you might optimise your day to get the best sleep possible.

Use code: revivestronger for 1 month of pro at HumanOS

https://www.humanos.me/

Timestamps:

01:59 Why is sleep so important

07:53 Sleep deprivation and its impact on blood glucose regulation & research on getting back sleep

11:21 What is defined as "Sufficient sleep"

22:39 What does count? Number of hours of sleep or numbers in bed?

26:51 How do you know when to get up without an alarm?

31:49 Lights as a tool for people to get blue light substitution

34:21 Priority of sleep hygiene

53:46 ZMA's effect on sleep

57:45 Efficacy of lavender spray and chamomile

https://www.humanos.me/

https://www.instagram.com/gdmpotter/

https://twitter.com/gdmpotter

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com

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

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

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

YOUTUBE: https://www.youtube.com/watch?v=pz9rtJ0AGwM

__

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

__

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

MASS (Research Review):

• https://goo.gl/c7FSJD

RP+ Membership:

• https://ob262.isrefer.com/go/plus/Steve90/

JPS Mentorship

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

__

Books we recommend!

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

RP Books

• http://bit.ly/2vREaH0

RP + Members site

• https://ob262.isrefer.com/go/plus/Steve90/

For more

• http://revivestronger.com/library/

__

Recommended supplements:

Denovo Nutrition (use code STEVE)

• https://denovosupps.com?aff=6

__

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 time, we're talking about Avengers Endgame, diapers for adults, adding sets as progression and much more.

London Seminar 2019

http://revivestronger.com/product/london-seminar-19/

Ultimate Contest Prep Seminar in Bath 14th July:

https://revivestronger.com/…/ultimate-seminar-to-contest-p…/

Questions?

https://goo.gl/forms/7649mOUMoVMkVC763

Timestamps:

35:59 Progressing via sets

40:14 When to make adjustments in a gaining phase

46:44 Exercise difference in on- vs offseason

56:38 Can muscle shape change without hypertrophying?

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com

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

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

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

YOUTUBE: https://www.youtube.com/watch?v=eIVvDOUCsLQ

__

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

__

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

MASS (Research Review):

• https://goo.gl/c7FSJD

RP+ Membership:

• https://ob262.isrefer.com/go/plus/Steve90/

JPS Mentorship

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

__

Books we recommend!

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

RP Books

• http://bit.ly/2vREaH0

RP + Members site

• https://ob262.isrefer.com/go/plus/Steve90/

For more

• http://revivestronger.com/library/

__

Recommended supplements:

Denovo Nutrition (use code STEVE)

• https://denovosupps.com?aff=6

__

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

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

Andrew is a Pro Natural Bodybuilder who has been training and competing for over 10 years.

He competes with the Drug-Free Athletes Coalition in professionally sanctioned contests and is previously a five-time British Champion with the British Natural Bodybuilding Federation as well as a World amateur champion. Andrew also has judged physique contests for over 7 years and has judged at British and World Finals. He also regularly competes in Strongman and Powerlifting events.

Andrew holds a PhD from the Rowett Institute of Nutrition and Health and is a Dr of Nutrition. He also holds a BSc (honours) degrees in Sport and Exercise Science and an MSc in Human Nutrition and Metabolism. He is a published author and that is something we did into in today's episode, going over some of his findings relating to natural bodybuilding diets and peaking strategies.

Timestamps:

01:08 Andrew starts off with talking about his background

08:08 Andrew talks about how bodybuilding changed him

14:44 Andrew continuous with talking about the limitations on bodybuilding studies

18:44 Andrew speaks about his papers and what successful bodybuilders do

27:47 Andrew elaborates on nutritional strategies of the successful athletes vs. "unsuccessful"

35:28 Genetic impact or overall muscle mass?

41:05 Andrew shares a slight peak into common training modalities and cardio

48:39 Andrew further talks about training splits

53:38 How much pepsi max does some competitors drink?

https://www.instagram.com/fuelledbyscottsoats/

https://www.researchgate.net/profile/Andrew_Chappell

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com

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

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

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

YOUTUBE: https://www.youtube.com/watch?v=mF8zRaw71kM

__

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

__

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

MASS (Research Review):

• https://goo.gl/c7FSJD

RP+ Membership:

• https://ob262.isrefer.com/go/plus/Steve90/

JPS Mentorship

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

__

Books we recommend!

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

RP Books

• http://bit.ly/2vREaH0

RP + Members site

• https://ob262.isrefer.com/go/plus/Steve90/

For more

• http://revivestronger.com/library/

__

Recommended supplements:

Denovo Nutrition (use code STEVE)

• https://denovosupps.com?aff=6

__

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 time, we're talking about challenging and frustrating aspects of coaching, anterior pelvic tilt and vaping weed.

London Seminar 2019

http://revivestronger.com/product/london-seminar-19/

Ultimate Contest Prep Seminar in Bath 14th July:

https://revivestronger.com/…/ultimate-seminar-to-contest-p…/

Questions?

https://goo.gl/forms/7649mOUMoVMkVC763

Timestamps:

22:37 What aspects of coaching do you consider to be the most challenging or even maybe frustrating at times?

32:55 How to avoid being constantly cold while cutting

38:29 Swayback, sticky belly and anterior pelvic tilt

44:04 What is a re-sensitization mesocycle and why is it recommended we eat at maintenance during it?

54:01 Vaping weed

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com

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

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

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

YOUTUBE: https://www.youtube.com/watch?v=t5N_QmvKxTg

__

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

__

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

MASS (Research Review):

• https://goo.gl/c7FSJD

RP+ Membership:

• https://ob262.isrefer.com/go/plus/Steve90/

JPS Mentorship

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

__

Books we recommend!

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

RP Books

• http://bit.ly/2vREaH0

RP + Members site

• https://ob262.isrefer.com/go/plus/Steve90/

For more

• http://revivestronger.com/library/

__

Recommended supplements:

Denovo Nutrition (use code STEVE)

• https://denovosupps.com?aff=6

__

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

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