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This week Paul Revelia of pro physique inc is on the show.Paul has a vast amount of experience in physique sports and has taken hundreds to stage and win. He is also a competitor himself with years in the trenches. We dig into some of his peaking philosophy and how he manages to get so many women in great shape on stage.Timestamps:(00:00) Intro(07:…
 
Steve is still in Vegas at the WNBF Worlds, that's why I'm here with coach Harry talking about how to learn to relax and calm down. Timestamps:(00:00) Intro(00:50) Offline & Online PT at the same time(14:05) Can every PT have flexible working hours? Owning your own gym?(24:33) Maintenance isn't maintenance(30:08) Periodisation in bodybuilding(34:41…
 
Brett Freeman is back on the show and we talk all things natural bodybuilding.From how he has been helping me through this current prep, to the differences between the USA and European standards and the current state of natural bodybuilding and his future in bodybuilding.Timestamps:(00:00) Intro(08:39) What does peaking look like in terms of coachi…
 
We're back with another Coaching Corner. This time I'm joined by our physio Mike Challis and coach Ryan Solomon. We're talking about how to educate yourself as a coach.Timestamps:(00:00) Intro(02:05) "I don't have time" and what to do in a situation like this(04:23) The power of structure (12:16) Psychological burden of coaching (19:41) Dunning kru…
 
John Jewett is an IFBB heavyweight Pro with a masters of science in nutrition & is a registered dietician.We talk about his competition season, lessons he learned, personal accomplishments and how to approach the offseason.Timestamps:(00:00) Intro(01:30) Transitioning into an offseason(06:00) How was sleep during prep(09:12) Irritability(12:31) Bow…
 
We're back with another episode. Steve is about to go to WNBF worlds and we mostly talk about him preparing for worlds. Furthermore, we talk about how Bodybuilding is perceived by others and gaining too much weight in the offseason.Timestamps:(00:00) Intro(01:04) Post-show period(04:42) Reverse Dieting, fullness & leanness(23:30) Rapid Backload vs …
 
Ben is back on the podcast.In this episode, we talk about his current auto-regulated specialisation training blocks and then dive into a deep discussion surrounding food processing. This was a very different but enjoyable chat you’re not going to want to miss.Timestamps:(00:00) Intro(01:33) How little volume do you need to maintain muscle mass(06:2…
 
We're back with another episode. This time the WNBF UK just finished and Pascal did his first show ever. Steve was also competing at the same show. In this episode, we reflect upon competing for the first time and much more.Timestamps:(00:00) Intro(03:41) Competing for the first time(14:01) Feeling like a competitive bodybuilder(20:08) What to look…
 
We're back with another episode. By the time you're listening to this we've already competed. This time we're talking about the days leading into the WNBF UK, assessing poses/weak points, pushing for a show, weird scale weight behaviour and a glorification for the post-show meals.Timestamps:(00:00) Intro and end of the competitive season and Pascal…
 
This time we changed things around. Mike Israetel is the podcast host and interviews Steve Hall. We wanted to give you an insight into a competition season as a natural bodybuilder, mainly talking about Steve's current competition season, what he did to get here, how it went and much more. Hope you enjoy the show!Timestamps:(00:00) Intro(01:36) Was…
 
We're back with another episode and Steve has just finished his show at the 2021 Ukdfba finals. This time we're touching on many things such as a super low intake of dietary fats, what does a day of eating 1300-1500calories look like and gaining confidence due to dieting.Timestamps:(00:00) Intro(00:57) Caffeine intake and abusing things (06:48) Ste…
 
Today I chat with Michelle MacDonald.Michelle is a WBFF pro, the founder of Tulum strength club & wonder women official coaching. Also, she is a regular listener of the podcast which is always great.We dig into her background and how she is helping lots of women. Empowering clients and creating results particularly with older women beat the myth th…
 
We're back with another episode getting closer to the end of prep. Talking about when you do you know you're spilled or full and much more.Timestamps:00:00 Intro05:13 Prep cold, pumps and taking proper pictures13:51 Potassium, Sodium and water intake18:45 How do you spill and how do you know you're spilled?22:31 Biofeedback on when you're full24:59…
 
We dig into each person's philosophy surrounding manipulating volume and why. Going into things such as volume ramping, deloads and overreaching periods. You’re in for a treat with some great take-homes.Timestamps:(00:00) Intro(02:03) Application for lower volume phases/resensitisation phases(08:50) James take on volume ramping(14:38) Volume rampin…
 
We're coming close to the end of the prep season. We're talking about prep and that you have more fat to lose than you think. Much more of course as well ;)Timestamps:(00:00) Intro (05:01) Push for the last part of Steve's prep and when to make a calorie adjustment(09:45) Fibre intake and digestion(16:02) You have more fat to lose than you think(20…
 
Mike Zourdos is back on the show.We dig into what he’s been up to personally & an injury that took him away from the iron he loves. And then we go into depth covering the literature surrounding training to failure & how this impacts us practically as trainees.Timestamps:(00:00) Intro(04:56) Why powerlifting isn't a focus anymore and how an injury c…
 
We're back with another episode talking about negative effects of dieting and everything that comes with it. Hope you enjoy the episode!Timestamps:(00:00) Intro (03:18) Steve's current prep situation(09:22) Emotional changes and behaviour (16:18) Socialising during a diet(22:56) Negative effects of dieting(27:28) Peeing lots (29:56) Food habits(32:…
 
This week we have Brian Minor back on the show.In this episode we dig into his 2017 prep where he was able to take his food from 2300kcal up to 3000kcal with less activity. The result of this was not fat gain but a more conditioned look, through what might be known as a metabolic building phase.Timestamps:(00:00) Intro(01:22) Can you be ready too e…
 
We're back with another episode talking about conditioning, transformation pictures and client number, prep and the question of are refeeds worth it.Timestamps:(00:00) Intro(03:09) Steve's current conditioning(10:03) Refeeds and their setup(15:24) Connotation of refeeds & are refeeds worth it?(22:36) Changes to the prep and incorporating caffeine m…
 
Mike is back with another fantastic episode. We're talking about some of the recent tragic events in bodybuilding, the risks and responsibilities of the sport and the dangers of diuretics. Furthermore, we talk about some of your guys questions.Timestamps:(00:00) Intro(03:47) Supplement protocol and the reality of certain compounds and results(10:11…
 
We're back with another Coaching Corner. This time I'm joined by our coach Harry Smith and coach Ryan Solomon. We're talking about if socialising and making progress is still possibleTimestamps:(00:00 Intro(11:29 Is socialising while making progress possible?(20:54) How to explain that socialising can possibly be detrimental to the goals(25:14) Wha…
 
Laurin Conlin is back on the show to talk about a recently published study where they compared a flexible vs. rigid diet and its effects on body composition and metabolism.We did into this study, its background and what the outcomes were and practical outcomes.https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00452-2Timestamps:(00:00) Int…
 
We're back with another episode and we're happy to announce that Steve has for the first time won a bodybuilding show. We're going to talk about what it feels like winning a bodybuilding show, posing, gratitude, progress and much more.Timestamps:(00:00) Intro(01:03) Thoughts and recap of Steve's first time winning a bodybuilding show what it feels …
 
Greg is back on the show for another sleep clinic.In today's episode we talk all about end-of-day nutrition and supplements on sleep. We’ll discuss some things to consider when selecting supplements to help sleep, and we’ll also chat about some of the more popular sleep aids.Timestamps:(00:00) Intro(02:04) Pre-bed supplementation(20:10) Fibre and i…
 
We're back with another episode. Steve is about to do his second show and we're talking about peak week eating, diet break, irritability during a diet and digestive issues in a cutting phaseTimestamps:(00:00) Intro(00:10) Irritable during a diet(09:35) Digestive issues in a cutting phase(15:18) Peak week approach and eating behaviour(29:16) Compari…
 
Menno is back on the show.We dig into his recent mini cut, book release all about self-control and of course answer your questions. Never a bad show with Menno in your ears!Timestamps:(00:00) Intro(05:35) Maingaining/Gaintaining(10:05) The science of self-control(12:41) Diet chapter and psychological traits(21:11) Overlooked things when dieting(28:…
 
We're back with another Coaching Corner. This time I'm joined by our physio Mike Challis and coach Jess Terrier. We're talking about educating yourself & your clients.Timestamps:00:00 Intro 08:11 Relationship with food and gaining experience11:44 Purpose of physique pictures in a gaining phase19:02 Maturing with how to eat22:24 How to communicate o…
 
Can you be ready too early?This is a discussion between two natural pro bodybuilders who had different perspectives on this question. We dig into it all the way from considerations for the person's level of advancement to their physiology and psychology. You’re not going to want to miss it.Timestamps:00:00 Intro02:37 Bertos statement about his athl…
 
Another episode, another week. This week we're talking about Steve's first show & how muscular & lean do you need to be for a bodybuilding showTimestamps:(00:00) Intro(01:59) Recap of Steve's first show this season(16:40) Competitive spirit(20:52) Level of conditioning(26:00) Refeeds(30:37) What has changed that sleep isn't negatively impacted(33:4…
 
John Jewett is an IFBB heavyweight Pro with a masters of science in nutrition & is a registered dietician.We talk about how he uses science & his experience to propel his bodybuilding & his client's results. Digging into how his training has evolved over time & even some insights into how he peaks.Timestamps:(00:00) Intro(05:17) Anecdotal evidence(…
 
This time we're going to talk about Steve's current prep what Bodybuilding as a lifestyle really means, what love for the sport is and much more!Timestamps:(00:00) Intro (00:53) Steve's current prep(05:41) Surprise comp this last weekend(09:55) True warm-up show(16:02) Maturing over years(18:01) What Bodybuilding as a lifestyle really means(29:05) …
 
Mike is back with another Q&A. This time we're covering things such as technique for hypertrophy vs. powerlifting, how important the stretch is and much more!Timestamps:(00:00) Intro (15:56) Technique for Hypertrophy vs Powerlifting. Discussion about good technique(33:06) Focusing on proper form(36:04) How important is it to feel the stretch(41:20)…
 
We're back with another episode. This time we're finally answering questions such as how to get a great mind-muscle connection, simplistic questions to gauge your progress, powerlifters and bigger chest and much more.Timestamps:(00:00) Intro (03:35) Lower rep range and worse mind-muscle connection(14:26) Asking yourself simplistic questions for the…
 
Stu is a prolific researcher with currently more than 32000 career citations and 250 research and review papers.His research is focused on the impact of nutrition and exercise on the mechanisms of human skeletal muscle protein turnover & interest in diet- and exercise-induced changes in body composition.We touch on protein (of course) and dig into …
 
We're back with another episode talking about why you are stressing out too much about training & nutrition, mentality during prep, survivorship bias and much more.Timestamps:(00:00) Intro (00:53) Feeling good in a prep(05:22) Mentality during dieting(09:48) Survivorship bias(17:35) Stressing too much about training and nutrition(24:07) The journey…
 
Here is part 1 if you haven't watched it yet:https://youtu.be/D4KUI1E_HaIScott Stevenson is back on the show.We dig into a recent paper he was part of all to do with peak week. Peak week seems to be a mysterious time for a lot of bodybuilders, we dive into how this study helps tackle this. As ever so much to dig into in this chat with Scott, one no…
 
We're back with another episode talking about one of the latest posts by Team3dmj and the question if a competitor can be ready too early or not.Team3Dmj's post:https://www.instagram.com/p/CRj_dhrg7oa/ Timestamps:(00:00) Intro(08:37) Post from Team3dmj, unsolicited feedback(13:09) Self-righteous behaviour(21:01) Can you be ready too early?(25:22) I…
 
Scott Stevenson is back on the show.We dig into a recent paper he was part of all to do with peak week. Peak week seems to be a mysterious time for a lot of bodybuilders, we dive into how this study helps tackle this. As ever so much to dig into in this chat with Scott, one not to miss.https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.11…
 
We are back with another Coaching Corner. This time I am joined by Coach Harry and Coach Ryan to talk about pre-workouts and how low you can go with calories.Timestamps:(00:00) Intro(08:52) Prep talk(24:14) Alternatives to macro tracking(33:17) How low can you go with calories(43:09) Do anyone take pre-workouts(51:32) What is your favourite Dragonb…
 
Mike is back with another Q&A. This time we're covering things such as what's a reasonable weight gain from maintenance to mass in the first week, argument of naturals needing more rest days per week, when to run a longer cut instead of mini cut and if the anabolic rebound after a cut is realTimestamps:(00:00) Update(05:00) What's a reasonable weig…
 
We're back with another episode talking about fighting hunger may not be the solution.Timestamps:(00:00) Intro(04:13) Is football coming home?(11:00) Steve's prep update(12:29) Adding variables during a cutting phase(16:40) How to adjust the programme when fatigue is high(19:31) Reduce calf/ab work during prep?(24:12) Is the evidence-based communit…
 
Another sleep clinic is underway with Greg Potter.This week we cover everything from lucid dreams to how good are tracking devices at differentiating between different sleep stages. If you’re interested in optimising your sleep, this is a must-listen.Timestamps:(00:00) Stages of sleep(24:29) How do fitness trackers identify sleep and how accurate a…
 
We're back with another episode talking mainly about binge eating, diet breaks and being a bit more like a bro.Timestamps:(00:00) Intro and bodyfat/estimated stage weight(05:34) Natty look(09:32) Uncertainty about shows(16:39) Is football coming home?(19:47) Diet break during a deload(22:49) Curiosity and questioning yourself(26:00) How to be more …
 
Hattie, Laurin & Holly are back on the show for a contest prep-specific chat.This is part 2 of the roundtable. Go here for part 1:https://youtu.be/GMWK8FCIGYgWe cover how long you should take to get to stage, how to monitor progress, peak week and much more. This is one you don’t want to miss.Timestamps:(00:00) Manipulation to variables in peak wee…
 
We're back with another episode talking mainly about preps, mentality and offseason progress.Timestamps:(00:00) Weighted apparel(11:14) Uneventful cuts(14:48) Not training during holidays(21:01) Whey consumption when traveling(24:30) Activities while cutting (30:34) Steve's prep update(34:23) Reverse into shows?(40:27) Expectations for bodybuilding…
 
Hattie, Laurin & Holly are back on the show for a contest prep-specific chat.We cover how long you should take to get to stage, how to monitor progress, peak week and much more. This is one you don’t want to miss.Timestamps:(00:00) How to decide someone is ready to compete(06:01) General framework to get someone to stage?(12:06) Diet Breaks & refee…
 
We're back with another episode. Steve is finally on his feet again and talks a bit about his experiences. Furthermore, we talk about what to do when you're struggling to feel your back with an exercise and much more.Timestamp:(00:00) Update(06:35) Steve is back at it(10:06) Weighted Vest update and supplements(19:52) Vegan products and do you need…
 
The week Greg Potter is back on the show and that means we’re diving into sleep.In fact, this is going to be a semi-regular thing you will find on the podcast. Myself and Greg will be holding a ‘sleep clinic’ session where we will cover of your questions, in DEPTH. This week we talk about tips to help with waking up during the night and much more.T…
 
We are back with another Coaching Corner. This time I am joined by Coach Harry and Coach Jess to talk about dealing with stress & disruptive times.Timestamps:(00:00) Intro(06:32) How to deal with disruptive & stressful times(16:59) Organising and being overwhelmed(26:41) Self-employed and stress(36:47) Financial uncertainty(47:02) Nothing really ma…
 
This week we have Adam Tzur from Sci-Fit.Sci-Fit launched in September 2016 and they publish articles and study collections based on fitness and nutrition research. We talk about why science is important but also some very important limitations of science. Learn today why study results don't always apply to you.Timestamps:(00:00) Philosophy of scie…
 
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