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 training 55:36 most interesting thing Menno learned writing his book: “The Science of Self Control” Find Menno: IG: @menno.henselmans https://mennohenselmans.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 commission when you use it) My e-books: https://askdrswole.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

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

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 efficiency and failure training 47:23 volume vs proximity to failure 54:36 failure training as an RIR check 1:00:44 where does Eric see himself and the fitness industry in 5 years? Find Eric Helms at: IG: @helms3dmj https://3dmusclejourney.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 commission when you use it) My e-books: https://askdrswole.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

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

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. squat type movements 32:47 optimal frequency for glute training 36:15 best glute specialization splits 43:15 what if you can’t feel your glutes? 52:39 progression with band movements? 56:52 future studies on Bret’s wish list Check out work from Bret and the Glute Lab IG: @bretcontreras1 ------------------------------- 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/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

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

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.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/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

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

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://mennohenselmans.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 commission when you use it) My e-books: https://askdrswole.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

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

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 training frequency for hypertrophy 49:27 optimal frequency for different muscle groups? 55:15 bodybuilding splits Find Eric Helms: IG: @helms3dmj https://3dmusclejourney.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

22. Dr. Eric Helms: Optimal Training Frequency & Splits

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 curves & strength curves 42:52 machines vs. free weights 47:25 isolating specific parts of muscles 53:56 exercise variation; how many exercises per muscle group 1:00:06 how long to keep exercises in for Find Eric: IG: @helms3dmj https://3dmusclejourney.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

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

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: @nunez3dmj https://3dmusclejourney.com/ https://www.youtube.com/user/Team3DMJ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

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

Dr. Brad Schoenfeld is a household name in bodybuilding science. Here we discuss periodization for bodybuilding and some advanced concepts: 0:57 units of time in bodybuilding 8:59 mesocycle progression 11:32 types of training blocks to implement 15:06 ordering strength, hypertrophy, and metabolic phases 17:49 how strength impacts hypertrophy 22:00 progression schemes 27:17 metabolic training 32:25 supercompensation in mesocycle design 41:51 maintenance phases and resensitization 47:02 satellite cells and what impacts them 54:39 optimal amount of muscle damage 58:31 metabolic resistance and value of metabolic stress 1:03:17 Brad’s upcoming research Find Brad: IG: @bradschoenfeldphd Twitter: @BradSchoenfeld ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

19. Dr. Brad Schoenfeld: Periodization, Supercompensation, Satellite Cells, Metabolic Training

Dr. Eric Helms is a top strength and hypertrophy expert. In this podcast episode we discuss progressive overload and training volume for hypertrophy - how many sets per week is best for growth? 2:26 best proxies for muscle growth 8:03 definition of progressive overload and how to use it 15:06 definition of volume 18:37 application of “tonnage” for bodybuilding 22:35 optimal amount of training volume 29:18 how to start exploring volume 34:25 how volume requirements change over time 42:36 how to systematically change your program 52:31 counting sets for different muscle groups 59:40 if Eric could choose another career Find Eric: IG: @helms3dmj https://3dmusclejourney.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

18. Dr. Eric Helms: Progressive Overload, Training Volume, How to Modify Your Program

Brian Minor is a M.S. in health and exercise science and a bodybuilding and strength coach. In this episode we discuss programming for both strength and hypertrophy. 1:10 priorities for optimizing strength and hypertrophy 9:06 programming structures for powerbuilding 19:07 intensity blocks 32:54 powerbuilding for someone who doesn’t compete 43:13 progression between hypertrophy blocks 1:01:30 managing fatigue as a bodybuilder Find Brian: IG: @bdminor https://myojournal.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

17. Brian Minor: Strength Programming for a Bodybuilder, Progression Methods, Managing Fatigue

Dr. Mike Israetel is a leading expert in hypertrophy science. We discuss the stimulus to fatigue ratio (SFR) which he formally introduced in his new book, The Scientific Principles of Hypertrophy Training: 6:07 Definition of stimulus to fatigue ratio. Proxies of stimulus: the pump, mind muscle connection 12:49 Disruption, muscle damage, soreness 22:00 Role of EMG data 27:01 Fatigue 34:34 Central vs. systemic fatigue 38:34 Stimulus to fatigue ratio trends in exercise types 48:10 How much of which exercise? 51:24 How SFR changes over time 56:31 Stimulus to time ratio (STR) 1:04:32 Mike’s 2020 contest prep - lessons learned Find Mike: YouTube: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg IG: @rpdrmike ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

16. Mike Israetel: Stimulus to Fatigue Ratio, His 2020 Contest Prep, Stimulus to Time Ratio

Menno Henselmans is a former business consultant specialized in advanced statistics turned fitness researcher. He shares some fresh insights on the current evidence we have on the following topics: 1:44 Mechanisms of hypertrophy 8:26 Role of “the pump” 10:10 Importance of strength for hypertrophy 21:58 Low rep training, DUP, reverse pyramid sets 24:19 Progression schemes 28:01 Block periodization 31:03 Rates of gain 39:04 Length of massing phases and frequency of cuts Find Menno at: https://mennohenselmans.com/ IG: @menno.henselmans ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

15. Menno Henselmans: Mechanisms of Hypertrophy, The Pump, Role of Strength Training, Periodization

Here I interview Alberto Nunez about contest prep! Alberto is a world-famous natural bodybuilder and coach. How to set up a prep Pre-diet diet Rates of loss Refeeds Diet breaks Peak week Alberto’s prep stories Find Alberto at: https://3dmusclejourney.com/ IG: @nunez3dmj ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

14. Alberto Nunez: Peak Week, Refeeds, Rates of Loss, Prep Setup

Patrick Macinnis is a natural bodybuilding coach and WNBF Pro Men’s Physique athlete. We spoke about: How to start off a client in terms of training How to change variables to individualize a training program Progression schemes for intermediate and advanced How to get into autoregulating Getting started on diet What measures of progress to track in the offseason What people should focus on at each level for training and diet Find Patrick at: IG: @patty.lifts ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK: https://www.facebook.com/bill.wong22/ TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

13. Patrick Macinnis (Patty Lifts): How to Customize Training, Progression Schemes, Tracking Progress

Swole Radio answers all of your questions on natural bodybuilding. I'm a medical doctor, natural men's physique athlete, and YouTuber based in Vancouver, Canada. I seek to promote science-based perspectives to help people lose fat and gain muscle. This will involve interviewing the top athletes, coaches, and scientists in natural bodybuilding. If that sounds like it will help you, join me by subscribing!

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