The Revive Stronger Podcast

In this conversation, Bret and Steve delve into the evolving landscape of muscle length training and hypertrophy research. They discuss the emergence of two primary camps within the fitness community: those advocating for longer muscle lengths (the 'stretch cult') and those supporting a more nuanced approach (neuromechanical matching).

The dialogue highlights the importance of practical experience in training, the biases that can influence research interpretation, and the complexities surrounding muscle growth mechanisms. As they explore the implications of recent studies, they emphasize the need for further research, particularly focusing on advanced lifters, to better understand the dynamics of hypertrophy and performance.

In this conversation, Bret and Steve delve into various aspects of muscle growth, training philosophy, and the importance of exercise selection. They discuss the significance of understanding lengthened and partial movements, the necessity of variety in training, and the challenges posed by the digital landscape of fitness.

The dialogue emphasizes the balance between scientific understanding and practical application in training, highlighting the need for a flexible and enjoyable approach to fitness.

Chapters

00:00 Introduction

02:41 Introduction and Context of Muscle Length Training

05:47 The Debate: Lengthened vs. Shortened Muscle Training

08:35 The Role of Neuromechanical Matching in Muscle Growth

11:30 Critique of Current Research and Industry Biases

14:44 The Evolution of Research in Strength Training

17:40 Understanding Hypertrophy: Complexity and Nuance

20:52 The Importance of Torque and Muscle Activation

23:38 Future Directions in Muscle Research

26:40 Conclusion and Final Thoughts

42:14 Exploring Glute Activation and Performance

45:26 Hip Thrusts vs. Squats: A Performance Perspective

53:23 Hypertrophy vs. Performance: The Muscle Growth Debate

58:43 The Importance of Exercise Variation for Longevity

01:08:56 Length and Partials: A New Approach to Training

01:24:18 Innovative Training Techniques for Muscle Growth

01:30:54 Understanding Lengthened Partial Training

01:38:33 The Balance Between Optimization and Enjoyment in Training

01:46:23 The Impact of Social Media on Fitness Science

Sponsor: https://onelink.to/mfrevivestronger

Bret:

https://www.instagram.com/bretcontreras1/

https://www.youtube.com/ ⁨@bretcontreras1⁩ 

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In this conversation, Steve Hall and Greg Nuckols delve into the complexities of training volume, its impact on hypertrophy and strength, and the nuances of scientific research in exercise science.

They discuss the definitions of training volume, the importance of understanding the differences between muscle growth types, and the implications of recent meta-analyses. The conversation also touches on the philosophical aspects of science, particularly the tension between rationalism and empiricism, and how this affects interpretations of research findings in the fitness industry. In this conversation, Greg Nuckols discusses the complexities of biological systems and the limitations of deductive reasoning in fitness science and much more!

Chapters

00:00 Introduction

02:19 The Journey of Writing on Training Volume

05:08 Understanding Training Volume: Definitions and Importance

08:23 The Shift from Volume Load to Sets: A New Perspective

11:24 The Role of Hard Sets in Training Volume

14:33 Causation vs. Correlation: The Debate on Volume and Hypertrophy

17:13 The Misconception of Muscle Growth and Strength

20:15 Meta-Analyses: Strength vs. Hypertrophy Research

23:13 The Complexity of Causation in Strength Training

26:30 The Implications of Volume on Strength Gains

29:07 The Role of Proximity to Failure in Training Effectiveness

32:25 The Importance of Context in Training Research

47:39 Training Intensity and Volume: A Critical Analysis

01:00:11 Rationalism vs. Empiricism in Science

01:29:15 Strength Gains and Hypertrophy: Understanding the Connection

01:33:27 Ongoing Research on Hypertrophy and Strength Gains

01:37:20 Establishing Causation: Hypertrophy vs. Strength Gains

01:43:01 Understanding the Context of Research Studies

01:46:30 Extrapolating Short-Term Results to Long-Term Outcomes

01:53:50 Logarithmic Growth: Understanding Muscle Gains Over Time

02:06:00 Practical Recommendations for Training Volume

Sponsor: https://onelink.to/mfrevivestronger

References:

- Article: https://www.strongerbyscience.com/volume/\

- Logarithmic strength increases across a PL career: https://pubmed.ncbi.nlm.nih.gov/38060089/

- Hypertrophy as a causal contributor to strength gains point/counterpoint –

- Hypertrophy IS a contributor: https://link.springer.com/article/10.1007/s40279-019-01107-8- Hypertrophy is NOT a contributor: https://link.springer.com/article/10.1007/s40279-019-01106-9

- Classic Hubal paper: https://pubmed.ncbi.nlm.nih.gov/15947721

- Continuation providing fairly strong evidence for causality: https://www.biorxiv.org/content/10.1101/2025.01.13.632853v1.full

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In this episode of the Revive Stronger podcast, host Steve Hall interviews Alec Blenis, a competitive athlete and strength coach. They discuss Alec's diverse athletic background, his transition from physics to fitness coaching, and the evolution of training methodologies.

The conversation delves into the interference effect in training, the balance between strength and endurance, and the importance of nutrition. Alec shares insights on managing caloric intake, the significance of calf training for runners, and challenges conventional exercise wisdom.

The episode emphasizes the need for individualization in training and the value of consistency over perfection.

Timestamps:

00:00 Introduction to Athletic Journeys

07:53 Alec's Athletic Background and Achievements

13:31 Transition from Physics to Fitness Coaching

23:29 Training for a Marathon: Balancing Strength and Endurance

30:37 Nutrition Strategies for Hybrid Athletes

39:56 Fueling for Performance: The Importance of Nutrition

44:55 Understanding the Importance of Calf Training

01:12:49 Shifting Perspectives: The Value of Consistency in Training

https://www.instagram.com/alecblenis/

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

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

NEWSLETTER: https://bit.ly/2rRONG5__

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Our Ebooks!Ultimate Guide To Contest Prep Ebook:• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep

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

MASS (Research Review):

• https://www.massmember.com/a/2147994108/MxeV4T3MJPS Mentorship

• https://jpseducation.mykajabi.com/offers/ab2q2QSo/checkoutMuscle & Strength Pyramids

• https://getdpd.com/cart/hoplink/25469?referrer=1uk0lvv6e1rqv

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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/

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In this conversation, Steve Hall and Paul Revelia delve into the intricacies of coaching in the bodybuilding world, reflecting on Paul's 15-year journey as a coach. They discuss the importance of client-coach alignment, share horror stories from the prep world, and highlight the red flags to look for when choosing a coach.

Paul emphasizes the need for personal connection and the evolution of coaching practices over the years, while also addressing the challenges of recognizing when a client is ready to compete. In this conversation, Steve Hall and Paul Revelia delve into the complexities of coaching in bodybuilding, discussing the ethical responsibilities of coaches, the importance of understanding client expectations, and the nuances of flexible dieting.

They emphasize the significance of communication and building trust with clients, as well as the need for education in coaching practices. The discussion also touches on the challenges of navigating judges' feedback in competitions and the psychological aspects of coaching competitors.

Timestamps:

00:00 The Journey of Coaching: A 15-Year Reflection

02:29 Horror Stories from the Prep World

07:30 The Importance of Client-Coach Alignment

13:14 Red Flags in Coaching: What to Look For

15:13 Learning from Mistakes: Evolving as a Coach

21:13 Recognizing Readiness: When to Say No to Prep

22:23 The Ethics of Coaching23:32 Understanding Client Expectations

24:44 The Approach to Bodybuilding

25:56 Mindset and Flexibility in Dieting

27:08 Recognizing Signs of Distress in Clients

29:15 Communication and Client Relationships

31:31 Building Trust and Confidence

33:40 The Importance of Education in Coaching

36:49 Navigating Judges Feedback

39:32 Understanding Judging Nuances

https://www.instagram.com/paulrevelia/

https://www.prophysique.com/

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

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

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

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

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

NEWSLETTER: https://bit.ly/2rRONG5__

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Epic Workout Clothing (use code STRONGER):

• US: https://www.raskolapparel.com

• Europe: https://raskolapparel.eu/

• Canada: https://raskolapparel.ca

/__________________________________________________________________

Our Ebooks!Ultimate Guide To Contest Prep Ebook:• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep

/__________________________________________________________________

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

MASS (Research Review):

• https://www.massmember.com/a/2147994108/MxeV4T3MJPS Mentorship

• https://jpseducation.mykajabi.com/offers/ab2q2QSo/checkoutMuscle & Strength Pyramids

• https://getdpd.com/cart/hoplink/25469?referrer=1uk0lvv6e1rqv

__________________________________________________________________

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 engaging conversation, Steve Hall and Jeff Alberts reflect on the past year in bodybuilding, discussing the evolution of mindset from competition-focused to enjoyment-driven.

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In this conversation, Holly Baxter shares her journey from amateur to professional bodybuilder, discussing the challenges of self-coaching, the competitive landscape of bikini competitions, and the importance of flexibility in training and nutrition.

She emphasizes the need for dietary variety to prevent deficiencies and shares insights on body composition measurements and the limitations of DEXA scans.

Holly also discusses her approach to supplements and her goals for upcoming competitions, including her aspirations to qualify for the Olympia.

Timestamps:

00:00 Introduction and Competitive Journey

02:53 Self-Coaching and Its Challenges

05:48 Balancing Business and Competition

09:00 Transitioning to Pro Competitions

12:04 Training Adjustments for Bikini Competitions

14:54 Hormonal Health and Natural Competitiveness

17:58 Measuring Progress and Training Effectiveness

26:52 Muscle Growth and Maintenance Strategies

30:17 Research on Lean Athletic Populations

32:57 The Limitations of DEXA Scans

39:07 Tracking Body Composition Changes

48:05 The Role of Cardio in Contest Prep

54:44 Balancing Recovery and Expenditure

55:58 Understanding Caloric Floors and Nutritional Balance

57:49 The Importance of Social Life in Bodybuilding

01:00:10 Transitioning from Tracking to Mindful Eating

01:05:06 Supplementation Insights and Myths

01:10:47 The Role of Dietary Fats and Food Variety

01:18:06 Training Volume and Individual Adaptations

Find Holly:

https://www.instagram.com/hollytbaxter/

https://www.youtube.com/@HollyTBaxter/videos

https://bia-body.com/

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In this episode of the Revive Stronger podcast, host Steve Hall and coach Kassem Hanson discuss the evolving landscape of fitness, particularly focusing on the impact of social media on training methodologies.

They explore the importance of understanding fatigue, the role of experience in coaching, and the necessity of individualization in training programs. Kassem shares insights from his own journey, including lessons learned about intention in training and the significance of biomechanics.

The conversation also touches on the future of fitness technology and the development of Kassem's new app, which aims to enhance training through data-driven insights.

Chapters

00:00 The Evolution of Fitness Trends

05:58 Navigating the Nuances of Online Coaching

12:04 The Role of Experience in Coaching

17:48 The Importance of Practical Experience in Fitness

23:54 The Reality of Genetic Advantages in Bodybuilding

30:10 The Balance of Training Volume and Recovery

37:39 The Importance of Patience in Bodybuilding

45:44 The Role of Models in Biomechanics

56:55 Chest Training: Techniques and Considerations

01:10:56 Lessons Learned: The Shift from Intention to Mechanics

https://www.instagram.com/coach_kassem/

https://n1.training/app-membership

https://n1.education/

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This conversation delves into the intricacies of training volume, intensity, and their effects on hypertrophy and strength.

The speakers discuss the methodologies of meta-analyses, the importance of dose-response relationships, and the practical applications of research findings. They explore the differences between training for hypertrophy and strength, the limitations of current research, and the significance of understanding individual responses to training variables. The discussion emphasizes the need for a balanced approach to training, considering both volume and intensity, while also acknowledging the complexities of applying research to real-world scenarios.

Practical recommendations for training volume and frequency are provided, along with insights into the environment of training stimulus and how to navigate it effectively.

Timestamps:

00:00 Introduction to Meta-Analyses in Strength Training

09:42 Understanding the Methods of Meta-Analyses

17:29 Key Findings on Volume and Frequency

26:40 Proximity to Failure and Its Implications

33:39 Strength vs. Hypertrophy: Diverging Paths

40:45 Limitations and Future Directions

41:19 Understanding Dose-Response Relationships

46:23 The Complexity of Training Variables

52:33 Practical Implications of Research Findings

01:01:00 Navigating Individual Differences in Training

01:06:41 The Art of Coaching and Programming

01:25:41 Strength vs. Hypertrophy: Understanding the Differences

01:31:16 The Role of Fatigue Management in Training

01:36:29 Simplifying the Concept of Stimulus in Training

01:43:25 Practical Recommendations for Volume and Intensity

02:00:51 Navigating Training Adjustments and Personalization

Their Podcasts:

Their Socials:https://www.instagram.com/jake.remmert_coach/https://www.instagram.com/josh.datadrivenstrength/https://www.instagram.com/zac.datadrivenstrength/

Their papers:

- Proximity to failure: https://pubmed.ncbi.nlm.nih.gov/38970765/

- Weekly volume & frequency: https://www.researchgate.net/publication/384628335_The_Resistance_Training_Dose-Response_Meta-Regressions_Exploring_the_Effects_of_Weekly_Volume_and_Frequency_on_Muscle_Hypertrophy_and_Strength_Gain

- Single session volume: https://sportrxiv.org/index.php/server/preprint/view/537

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In this conversation, Steve Hall and Martin MacDonald catch up after two years, discussing various updates in Martin's life, including the growth of Mac Nutrition Uni and the introduction of new courses.

They delve into the concept of aggressive dieting, addressing common misconceptions and the importance of community support in coaching. The discussion also touches on the role of AI in nutrition coaching and the challenges of maintaining personal health amidst busy schedules.

Martin shares insights on effective dieting strategies and the significance of understanding individual needs in the weight loss journey. In this conversation, Martin MacDonald and Steve Hall delve into the complexities of dieting, particularly aggressive dieting, and its effects on muscle retention, hunger management, and psychological well-being.

They discuss the limitations of vegan protein sources, the importance of fiber, and the role of decision fatigue in dieting. The conversation also touches on the science behind weight regain post-dieting and the psychological impacts of aggressive dieting protocols, emphasizing the need for adherence and understanding individual responses to dieting.

Timestamps

00:00 Catching Up After Two Years

02:55 Updates on Mac Nutrition Uni

06:35 The Aggressive Dieting Tour

10:55 Personal Health and Training Changes

15:38 AI in Nutrition Coaching

20:53 Understanding Aggressive Dieting

36:45 Misunderstandings About Aggressive Dieting

01:02:14 The Vegan Protein Dilemma

01:06:06 Aggressive Dieting and Muscle Retention

01:11:36 The Importance of Training During Dieting

01:18:35 Understanding Hunger and Motivation

01:26:28 The Role of Decision Fatigue in Dieting

01:39:12 The Psychological Impact of Aggressive Dieting

01:53:48 The Science of Weight Regain Post-Dieting

https://www.martin-macdonald.com/aggressive-diet-calculator/

https://www.instagram.com/martinnutrition/

https://www.martin-macdonald.com/links

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

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

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

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

NEWSLETTER: https://bit.ly/2rRONG5__

________________________________________________________________

Epic Workout Clothing (use code STRONGER):

• US: https://www.raskolapparel.com

• Europe: https://raskolapparel.eu/

• Canada: https://raskolapparel.ca

/__________________________________________________________________

Our Ebooks!Ultimate Guide To Contest Prep Ebook:• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep

/__________________________________________________________________

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

MASS (Research Review):

• https://www.massmember.com/a/2147994108/MxeV4T3MJPS Mentorship

• https://jpseducation.mykajabi.com/offers/ab2q2QSo/checkoutMuscle & Strength Pyramids

• https://getdpd.com/cart/hoplink/25469?referrer=1uk0lvv6e1rqv

__________________________________________________________________

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, Steve Hall welcomes back Dr. Martin Refalo to discuss his recent research on protein intake and its relationship with fat-free mass retention during calorie deficits.

They explore the differences between exploratory and confirmatory research, the importance of practical recommendations, and how to interpret research findings in the context of coaching. Martin emphasizes the significance of experience in applying research to practice and addresses common misconceptions in the field.

The conversation highlights the need for critical thinking and adaptability in coaching, as well as the value of understanding the nuances of scientific research.

Timestamps

00:00 Introduction and Updates on Martin's Journey

02:38 Transitioning Focus Post-PhD

07:38 Exploring Recent Research on Protein Intake

09:37 Understanding Exploratory vs. Confirmatory Research

18:46 Insights from Protein Intake Study

29:51 Practical Applications and Future Research Directions

37:28 Understanding Protein Research and Its Implications

49:34 Practical Applications of Protein Intake Recommendations

01:00:34 Navigating Disagreements in Nutritional Science

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Find Martin:

https://www.instagram.com/mrfitness__/ 

https://www.researchgate.net/profile/Martin-Refalo-2

References:

https://www.researchgate.net/publication/388275792_Effect_of_Dietary_Protein_on_Fat-Free_Mass_in_Energy_Restricted_Resistance-Trained_Individuals_An_Updated_Systematic_Review_With_Meta-Regression

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

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

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

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

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

__________________________________________________________________

Epic Workout Clothing (use code STRONGER):

• US: https://www.raskolapparel.com

• Europe: https://raskolapparel.eu/

• Canada: https://raskolapparel.ca/

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

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

__________________________________________________________________

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

• 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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