Best Bill Wong MD Podcasts (2024)

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69. Mike Israetel's Training Program Analysis 1:10:50

2M ago1:10:50

1:10:50

I had Dr. Mike Israetel (co-founder of Renaissance Periodization and Team Full-ROM) back on the Swole Radio Podcast to discuss his current training set-up (during contest prep). We discuss: 1:10 training split 9:34 main movements, underrated exercises 29:11 training volume 38:45 intensity techniques 53:57 progression & mesocycle design ------------…

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68. Eric Helms Pro Card Win | 2023 Season Recap 1:13:25

6M ago1:13:25

1:13:25

Dr. Eric Helms is back on Swole Radio to recap his 2023 season, where he turned pro as a bodybuilder in the WNBF and competing in WNBF Worlds. We cover: 1:08 Thought process behind planning prep 6:50 Diet/macros in the off-season vs. prep 11:22 Meal structure 24:47 Rates of loss 34:44 Diet manipulations to make prep easier 43:38 Training for powerl…

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67. Jeff Alberts (The Godfather) - 5th in the World at Age 52 1:06:28

6M ago1:06:28

1:06:28

I had Jeff Alberts (The Godfather) back on Swole Radio to discuss his 2023 prep and some natural bodybuilding wisdom. Find Jeff: https://3dmusclejourney.com/ IG: @3dmj_godfather ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a s…

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66. Max Coleman: Drop Sets, Rep Progression, Deloads 1:01:10

8M ago1:01:10

1:01:10

I had Max Coleman on to speak about some new studies out of Brad Schoenfeld’s group. We cover these studies (and more): Muscular adaptations in drop set vs. traditional training: a meta-analysis Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations The effects of a one-week deload perio…

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65. Eric Helms: Calories & Macros For Fat Loss 1:08:04

10M ago1:08:04

1:08:04

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal calories and macros for fat loss. We discuss: 0:35 Muscle and strength pyramids 7:19 How do you find maintenance calories? 15:06 Choosing a calorie deficit 26:00 For more advanced bodybuilders, how fast can you lose fat without losing muscle? 29:03 How will you know you’re losi…

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64. Dr. Pak: Minimalist Training, Changes in Contest Prep, Deloading 1:00:03

10M ago1:00:03

1:00:03

A great episode with Dr. Pak Androulakis-Korakakis - PhD, coach at Stronger by Science, and chief editor of the REPS Research Review. We talk about some new research on minimalist training, changes that happen in contest prep, and deloading. Find Dr. Pak : https://linktr.ee/drpak On IG: @dr__pak ------------------------------- Take your knowledge t…

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63. Milo Wolf: Practical Workshop On Training At Long Muscle Lengths 52:13

11M ago52:13

52:13

Milo Wolf is a PHD candidate, online coach, as well as natural bodybuilder and powerlifter. Here we discuss training at long muscle lengths for hypertrophy. We discuss: What’s unique about training in the lengthened position How he’s training with lengthened partials and his experience How to incorporate this type of training for each muscle group …

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62. Eric Helms - Planning Fat Loss Phases 1:08:21

12M ago1:08:21

1:08:21

------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small commission when you use it) My e-books: https://askdrswole.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http…

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61. Big Ron Partlow (IFBB Pro) - Training Styles & Favorite Exercises 1:00:57

1y ago1:00:57

1:00:57

I had Big Ron Partlow (IFBB Pro Bodybuilder) on the Swole Radio Podcast. Ron Partlow has a great deal of experience, having travelled all over the world checking out gyms in his Mutant On A Mission series, and as cofounder of the West Coast Iron Gym in Port Coquitlam (Canada). We discuss: His competition history Training styles over the years What …

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60. Jim Wendler (Creator of 531): Beginner to Advanced Training for Strength & Size 1:02:38

1y ago1:02:38

1:02:38

I had Jim Wendler back on Swole Radio to discuss beginner, intermediate, and advanced training differences for building strength and muscle:0:28 Training beginners for strength and hypertrophy16:33 How does training change for the intermediate?30:06 How to progress as an advanced lifter43:22 Periodization for powerbuildingFind Jim:https://www.jimwe…

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59. Eric Helms: Optimal Leg Training 1:01:33

1y ago1:01:33

1:01:33

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal training for leg hypertrophy. We discuss: 0:52 quads - including discussion on squats, lunges, leg presses, smith machine squats, and hack squats 26:46 hamstrings - deadlifts, RDLs, good mornings, hamstring curls 40:42 glutes - necessity of hip thrusts and abduction work. Squat…

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58. Jeff Alberts: The Godfather's Last Season? 58:47

1+ y ago58:47

58:47

I had Jeff Alberts (the Godfather) back on Swole Radio for an update on his 2023 prep. We discuss: His 2022 prep 2023 prep update Current training setup How his prep strategy, macros, and training have changed over the years How to preserve muscle during contest prep Tips for sustainability Find Jeff: @3dmj_godfather -------------------------------…

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57. Eric Helms: Squat, Bench Press, and Deadlift for Hypertrophy 1:02:39

1+ y ago1:02:39

1:02:39

I had Dr. Eric Helms back on Swole Radio to discuss the squat, bench press, and deadlift for hypertrophy. We discuss: 1:14 bench press - how good is it for hypertrophy? 4:18 powerlifting bench modifications & impact on hypertrophy 9:27 optimal bench grip width 17:36 bench press assistance exercises 22:34 how good is the squat for muscle growth? 28:…

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56. Menno Henselmans: Psychological Hacks for Fat Loss 53:18

1+ y ago53:18

53:18

I had Menno Henselmans back on the Swole Radio Podcast to discuss ways to lose fat more easily, and the science of self control. We cover: 1:19 How to set up your first fat loss phase 4:44 Meal plan vs. IIFYM 8:33 How to deal with hunger in a diet 15:29 Dealing with cravings 18:10 Snacking 28:39 Self control 32:22 Can discipline be trained? 38:17 H…

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55. Eric Helms: How to Train Chest, Back, Arms, Shoulders 57:24

1+ y ago57:24

57:24

@helms3dmj is back on the Swole Radio Podcast to discuss optimal training for the upper body! We cover chest, back, arms, shoulders, traps, and abs . Stay tuned for part II when we cover the lower body 👌🏼 . . . . . . . . . . . . . . #backworkout #backtraining #backday #lats #mensphysiquepro #promensphysique #drswole #swolenation #igbodybuilding #fi…

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54. Eric Helms' Training Program REVEALED: Split, Volume, Progression, RIR 1:06:32

1+ y ago1:06:32

1:06:32

Eric helms has a background in bodybuilding, powerlifting, olympic lifting, and strongman. Here we analyze his current hypertrophy-focused workout program going into contest prep: 1:47 Eric’s training history 8:40 Overview of his training routine 13:31 Training frequency for non-specialized muscle groups 15:14 Progression 33:22 Does Eric use a base…

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53. Cliff Wilson: Advanced Contest Prep Planning 1:00:49

1+ y ago1:00:49

1:00:49

I had Cliff Wilson back on the show to discuss contest prep planning in the ideal scenario. Definitely one to tune in for if you’re a serious physique competitor! Find Cliff: IG: @cwteamwilson https://www.teamwilsonbb.com/ ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS …

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52. Mike Israetel: Training Intensity - Optimal RIR and Mesocycle Design 1:04:22

1+ y ago1:04:22

1:04:22

Mike Israetel joins me again on the Swole Radio Podcast to discuss training intensity for hypertrophy! We go over: 0:42 Definition of failure 3:24 What RIR zone is effective for muscle growth? 7:08 How stimulus increases closer to failure 11:32 How fatigue increases closer to failure 17:30 Theoretical ideal RIR range 22:40 Why so many pros train wi…

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51. Chris Elkins: 2022 Season Update - Elite Natural Men’s Physique 54:58

1+ y ago54:58

54:58

Chris Elkins is an OG natural bodybuilder / content creator and placed 2nd in men’s physique at 2021 WNBF Worlds. We talk about his competitive career in bodybuilding and men’s physique, and get an update on his 2022 Worlds prep.-------------------------------Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswole…

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50. Eric Helms: Cardio for Bodybuilding | HIIT vs. LISS, Modality, Timing 58:32

1+ y ago58:32

58:32

Dr. Eric Helms is back on the Swole Radio Podcast to talk about cardio for bodybuilding! We go over: 0:51 Definition of cardio 2:22 Types of cardio (HIIT, LISS…) 4:04 Does weight training count as cardio? 10:19 Does cardio interfere with hypertrophy? 18:16 Optimal modality for bodybuilders 23:34 Benefits of HIIT cardio 27:19 Mechanisms for cardio a…

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49. Menno Henselmans: Fat Loss Calories & Macros 58:19

2y ago58:19

58:19

Menno Henselmans joins me again to talk about fat loss! We discuss: 0:35 Planning a fat loss phase 2:35 Calories, rate of loss 8:21 Macros: overall set-up 9:18 Should protein be increased in a cut? 20:17 Carb intake 25:36 Fat intake 34:25 Cholesterol and saturated fat 37:53 Fiber 40:09 Food choices for weight loss FInd Menno: https://mennohenselman…

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48. Jim Wendler: Assistance Movements for the Squat, Bench & Deadlift 1:18:47

2y ago1:18:47

1:18:47

I had Jim Wendler (inventor of 5/3/1) back on the Swole Radio Podcast to discuss accessory movements for strength and hypertrophy! We cover: 1:28 Goals for assistance movements 9:44 Favourite squat set-up 14:00 Squat assistance movements 28:07 Deadlift: sumo vs. conventional 30:14 Deadlift assistance work 41:30 Bench press accessories 59:15 Upper b…

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47. Brad Schoenfeld: Mechanisms of Hypertrophy, RIR, Loaded Stretch 56:04

2y ago56:04

56:04

Brad Schoenfeld is a world leader in hypertrophy science. Here we discuss: 0:33 Mechanisms of hypertrophy 3:59 Mechanical tension 8:31 Training volume vs. Training intensity / failure training 14:34 Metabolic stress / metabolic training 25:27 Muscle damage 31:20 Loaded stretches / Interset stretching 36:13 Stretch exercises / stretch partials 48:13…

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46. Mike Israetel: Advanced Upper Body Training Tips 1:08:30

2y ago1:08:30

1:08:30

I had Dr. Mike Israetel back on the Swole Radio Podcast to go over some advanced tips for training the upper body: 0:43 chest / pecs 15:08 back: erector spinae, rhomboids, traps, lats, teres major 30:06 shoulders / delts 44:19 biceps 49:29 triceps 59:29 traps Find Mike: IG: @drmikeisraetel YouTube: @RenaissancePeriodization Team ROM private forum: …

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45. Leo King: 2nd at WNBF Worlds | Contest Prep | Balancing Bodybuilding & Powerlifting 47:54

2y ago47:54

47:54

Leo King placed 2nd at 2021 WNBF Worlds in lightweight bodybuilding. He is also the president of WNBF Canada. We discuss his 2021 prep, his journey to elite status as a natural bodybuilder, and his experience balancing bodybuilding with powerlifting. ------------------------------- Take your knowledge to the next level with the MASS Research Review…

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44. Mike Israetel: Advanced Training Tips for Legs 1:08:21

2y ago1:08:21

1:08:21

Mike Israetel joined me to give some advanced tips for leg training! These are meant for serious bodybuilders who really want to maximize their hypertrophy results. 2:20 Quads 25:50 Hamstrings 44:34 Glutes 51:47 Calves Find Mike: IG: @drmikeisraetel https://rpstrength.com/ ------------------------------- Take your knowledge to the next level with t…

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43. Eric Helms: Carbs, Fats, and Micronutrients for Bulking 1:05:01

2y ago1:05:01

1:05:01

I had Eric Helms back on to continue our chat on nutrition for bulking! 0:55 Carbs for bulking 15:35 Minimum carb recommendations 21:18 How to find your optimal carb intake 26:59 Role of insulin for bodybuilders 32:46 Carb cycling 34:47 Importance of fats 40:28 Micronutrients 47:29 Processed vs. Unprocessed food 53:53 Thermic effect of food / macro…

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42. Menno Henselmans: Supplements for Natural Bodybuilding 52:55

2y ago52:55

52:55

I had Menno Henselmans back on the Swole Radio Podcast to discuss bodybuilding supplements: which supplements are actually worth using for natural bodybuilders? You’ll see that there are a number of indirect benefits for supplements that can make them useful. We go through which ones work, which ones don’t, what to look for, and how much to take if…

1
41. Eric Helms: Optimizing Protein & Calories for Bulking 52:29

2y ago52:29

52:29

Dr. Eric Helms is back on the Swole Radio Podcast to talk about the fundamentals of bulking nutrition! We cover calories and protein here: 0:43 How to find maintenance calories 8:36 Ideal calorie surplus in a bulk / rate of weight gain 18:04 Bulking intuitively 24:21 Tracking progress for muscle growth 27:23 Protein - how much is optimal? 33:44 Imp…

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40. Chris Barakat: Training Frequency, Splits, Stimulus to Fatigue Ratio 57:39

2y ago57:39

57:39

I had Chris Barakat on to speak about bodybuilding splits and advanced microcycle design. This will include a discussion of training frequency, fatigue distribution, and specialization programs. Find Chris: https://www.schoolofgainz.com/ IG: @christopher.barakat ------------------------------- Take your knowledge to the next level with the MASS Res…

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39. Alberto Nunez: Bulking in the Year 3000 - Offseason Recap, 2022 Contest Prep Setup 57:53

2y ago57:53

57:53

I had Alberto Nunez back on to discuss his last offseason, Bulking in the Year 3000. Lots of valuable insights here into how an elite natural bodybuilder periodizes his offseason. We go over his stats, training, and nutrition and how he’s setting up for his 2022 contest prep 🔥. Find Alberto: https://3dmusclejourney.com/ IG: @nunez3dmj -------------…

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38. Cliff Wilson: Peak Week for Natural Bodybuilding 1:15:06

2y ago1:15:06

1:15:06

Cliff Wilson one of the most respected natural bodybuilding coaches. In this episode we talk all about peak week for bodybuilding. Find Cliff: https://www.teamwilsonbb.com/ ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small …

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37. Eric Helms: Bulk, Cut, or Maingain? Body Recomposition & Calorie Balance 1:11:50

2+ y ago1:11:50

1:11:50

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss calorie balance and body recomposition: 1:06 How to decide whether to bulk or cut 14:53 Can you miss out on newbie gains? 18:15 Overall bodybuilder career planning 26:08 Body recomposition 47:49 Who should go for body recomposition? 53:06 Calorie intake for body recomposition 58:43 Par…

1
36. Mike Israetel: Volume Landmarks, Adaptive Resistance, Mesocycle Design 1:05:01

2+ y ago1:05:01

1:05:01

I have Dr. Mike Israetel back on the Swole Radio Podcast to discuss how to set up a mesocycle! 1:08 Volume landmarks: MV, MEV, MAV, MRV 6:23 How to find your volume landmarks 18:12 Adaptive resistance 25:55 Benefits of novelty 32:49 Mesocycle design 40:13 Progression schemes 48:08 Ranges of volume cycling in a mesocycle 56:04 What affects MEV and M…

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35. Bill Campbell: Rapid Fat Loss, Refeeds, Diet Breaks, Metabolism for Bodybuilders 1:03:04

2+ y ago1:03:04

1:03:04

Bill Campbell is one of the leading bodybuilding researchers worldwide. In this episode of the Swole Radio Podcast, we discuss: How to achieve rapid fat loss Refeeds Diet breaks Metabolic adaptation “Damaging” your metabolism Find Bill on IG: @billcampbellphd ------------------------------- Take your knowledge to the next level with the MASS Resear…

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34. Greg Potter: Sleep Science, Catching Up On Sleep, Circadian Rhythm 51:55

2+ y ago51:55

51:55

Greg Potter is a sleep researcher, coach, and co-founder of Resilient Nutrition. We talk all about sleep: 0:57: how much sleep should physique athletes get? 6:14 catching up on sleep 13:02 circadian rhythm 25:34 are different parts of the night more valuable? 31:30 troubleshooting insomnia 40:10 the importance of timing your sleep schedule with day…

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33. Jim Wendler (Creator of 5/3/1): 5/3/1 for Hypertrophy, Top Set Back-Off Training, Autoregulation, Tips for Longevity 1:06:38

2+ y ago1:06:38

1:06:38

I had the honor of having Jim Wendler, creator of 5/3/1, on the Swole Radio Podcast. We covered: How to program 5/3/1 for hypertrophy Top-set back-off programming and reverse pyramid sets The importance of athletic training and general physical preparation Autoregulation Tips for training longevity Find Jim at: jimwendler.com ----------------------…

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32. Laurin Conlin: Meal Plans vs. IIFYM, Binging, Transitioning Out of the Diet 1:06:47

2+ y ago1:06:47

1:06:47

Laurin Conlin has a Masters in Exercise science, is an IFBB pro bikini athlete, and owns Team LocoFit. In this episode we discuss the pros and cons of meals plans versus a IIFYM (if it fits your macros) approach. We teach you how to count macros, and go from a structured approach to a more flexible one. We also touch on binging and how to transitio…

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31. Hypertrophy Coach: Best Advanced Exercises for Each Muscle Group 1:10:46

2+ y ago1:10:46

1:10:46

Hypertrophy Coach Joe Bennett is a world-renowned bodybuilding coach, and recently took Terrence Ruffin to a Mr. Olympia 2nd place finish. We discuss his favourite exercises for advanced bodybuilders and how to program them: 1:26 Joe’s criteria for choosing good exercises 5:24 Quads 12:43 Hamstrings 18:27 Glutes 25:27 Chest 31:08 Back 45:05 Shoulde…

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30. Menno Henselmans: How to Lean Bulk | Calories, Macros, Calorie Cycling, P-Ratio, Meal Timing 54:38

2+ y ago54:38

54:38

Welcoming Menno Henselmans back on the Swole Radio Podcast for a high level discussion on bulking. 1:02 Magnitude of surplus; rate of gain 10:41 Macros 18:50 Meal timing; macro and calorie distribution 27:15 Calorie/carb cycling between days 32:53 Length of bulk. Bulking momentum & staleness 37:42 P-ratio, optimal body fat percentage range 44:30 Tr…

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29. Paul Revelia: Contest Prep - Dealing With Low Calories, Hell Week, Refeeds, Cardio 50:38

2+ y ago50:38

50:38

Deep dive on contest prep with Paul Revelia. We discuss How to deal with low calories How to make diet adjustments Macros “Hell weeks” Refeeds, diet breaks Cardio Training Favorite low calorie foods ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate li…

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28. ERIC HELMS: REST PERIODS, DROP SETS, LIFTING TEMPO, AND DELOAD WEEKS FOR BODYBUILDING 1:12:24

2+ y ago1:12:24

1:12:24

Dr. Eric Helms is back on the Swole Radio Podcast! Here we talk about rest periods, deloads, and a number of intensity techniques as they relate to hypertrophy. 1:06 rest periods - how long should you rest for muscle growth 8:59 antagonist supersets 13:30 rest pause, myo reps, and drop sets 22:15 time under tension 27:49 lifting tempo 31:20 eccentr…

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27. Menno Henselmans: Optimal Training for the Delts, Traps, Arms, Abs, Forearms, & Neck 59:06

3y ago59:06

59:06

I had Menno Henselmans back on the Swole Radio Podcast to discuss optimal training for the smaller muscle groups! Anatomy, function, and exercise selection for: 1:12 shoulder training (delts) 13:52 traps (trapezius) 18:54 biceps training 32:06 triceps training 40:31 forearm training 43:49 abs - do you need to train abs to get a six pack? 51:26 neck…

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26. Eric Helms: Optimal Rep Ranges and Proximity to Failure for Hypertrophy 1:04:43

3y ago1:04:43

1:04:43

Eric Helms is back on Swole Radio Podcast! We talked about rep ranges and proximity to failure for hypertrophy. 1:29 optimal intensity / rep ranges for muscle growth 8:25 importance of fiber type for rep ranges 13:10 how to partition rep ranges 18:16 periodizing rep ranges 25:36 RIR and failure training 38:00 effective reps, higher rep ranges 42:29…

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25. Bret Contreras: Glute Training | Best Glute Exercises, Activation Tips, and Specialization Splits 1:08:14

3y ago1:08:14

1:08:14

I had Bret Contreras on the Swole Radio Podcast to discuss glute training. Bret, aka the Glute Guy, is the original expert in glute hypertrophy. We talk about: 3:07 anatomy and function of the gluteus maximus, gluteus medius, and gluteus minimus 10:10 main exercise categories to include 15:33 favorite movements for each category 21:23 thrust vs. sq…

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24. Chris Barakat: His Contest Prep, Workout & Weekly Programming Design 1:01:48

3y ago1:01:48

1:01:48

Chris Barakat is back on the show. We check in with him about his prep and then discuss microcycle and session design: how to actually set up your workouts and training week. Find Chris: IG: @christopher.barakat https://schoolofgainz.com/ ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit…

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23. Menno Henselmans: How to Train Quads, Hamstrings, Glutes, Calves, Chest, & Back 49:44

3y ago49:44

49:44

Menno Henselmans is back on the Swole Radio Podcast! We discussed specific muscle group training for the legs, chest, and back. All about training anatomy, exercise selection, and rep ranges for hypertrophy. 1:38 quads 11:28 hamstrings 17:54 glutes 23:20 lower back 27:50 calves 34:42 chest 43:46 back Find Menno: IG: @menno.henselmans https://mennoh…

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22. Dr. Eric Helms: Optimal Training Frequency & Splits 1:09:06

3y ago1:09:06

1:09:06

Dr. Eric Helms from 3DMJ is back on the Swole Radio Podcast to talk about training frequency for bodybuilding. We discuss: 1:34 history of frequency in training 5:59 benefits of low frequency 14:24 bodybuilding culture and low frequency 18:18 frequency in bro splits / body part splits 23:10 argument for high frequency training 40:53 data on trainin…

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21. Dr. Eric Helms: Exercise Selection | Compound vs. Isolation, Free Weights vs. Machines, Tension & Strength Curves 1:06:21

3y ago1:06:21

1:06:21

Dr. Eric Helms is back on the Swole Radio podcast! Here we discuss exercise selection: how to choose the best movements for hypertrophy. 4:23 Dr. Swole’s 5 criteria for choosing good exercises 8:10 Eric’s thoughts and caveats to these criteria 15:54 how to evaluate exercises for muscle growth 21:43 compound vs. isolation movements 33:23 tension cur…

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20. Alberto Nunez: How to Minicut (Goals, Frequency, Macros, Refeeds, Training...) 1:02:22

3+ y ago1:02:22

1:02:22

Alberto Nunez is an elite natural bodybuilder and cofounder of 3DMJ. This is a deep dive discussion on minicuts. We discuss: overall goals of a minicut frequency of mini cuts, length of bulk rate and magnitude of loss macros meal frequency refeeds training modifications disruption in sleep, mood his current minicut set up Find Alberto: IG: @nunez3d…

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