The Revive Stronger Podcast

Latest Episodes:

412: The Diet Before The Diet | Pre-Paring Yourself For A Successful Fat Loss Phase - Jake Remmert Apr 20, 2024

Show notes

Get ready to dive into the world of contest prep with Jake Remmert as he makes his return to the show! Discover how Jake navigated his recent diet before the diet, from ditching tracking before to uncovering invaluable lessons along the way.

But that's not all! Join us as we explore the latest buzz in evidence based fitness, tackling hot topics like deloads, volume, and the ever-debated proximity to failure.

Don't miss out on this insightful discussion that's sure to take your knowledge to the next level!

Timestamps:

00:00 Intro

01:59 The Diet before the Diet

07:59 New studies in the works

15:25 Coaches for studies?

20:14 What were the results of The Diet before the Diet

27:59 Is experience pivotal for mindful eating?

39:10 Deload approach

43:18 Set numbers and length of a meso

52:04 Difference in RIR look from the outside

57:04 RIR gauging on leg training

01:03:14 "Just train hard" sentiment

https://www.instagram.com/jake.datadrivenstrength/

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411: Unicorn Gains | Gaining Muscle As An Advanced Lifter - Eric Helms Apr 13, 2024

Show notes

This week I chat with Eric Helms and dig into his recent unicorn gains. How has someone with 2 decades of experience made such rapid muscle growth progress? Find out today.

Before touching on some of the updates that will be made to the muscle & strength pyramids, from protein intakes to volume & proximities to failure.

Timestamps:

00:00 Intro

01:47 One year as a pro and competitive goals

09:05 Gaining faster than expected

19:22 Training to failure and volume

23:37 How to determine optimal volume

40:45 Training methodologies

46:11 Updates to the Muscle & Strength Pyramid books

54:23 Optimal protein intake

01:03:40 Any new exciting updates?

https://www.instagram.com/helms3dmj

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

__________________________________________________________________

Supplements:

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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

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

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

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

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

MASS (Research Review):

• https://goo.gl/c7FSJD

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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410: Protein Frequency: How Often Should You Eat Protein for Maximum Results - Jorn Trommelen Apr 06, 2024

Show notes

This week I am talking to Jorn Trommelen about his recently authored study looking at how much protein could be effectively used in a single meal?

It’s been thought there is a cap to the amount of protein that’s beneficial for muscle growth and past this point the rest is wasted. In today’s episode we will find out if that is true and provide you the important practical recommendations when it comes to protein intake and timing for maximising muscle growth.

https://www.instagram.com/nutritiontactics/

https://www.nutritiontactics.com/

Timestamps:

00:00 Intro

01:54 How much protein can you effectively digest in a single meal

08:44 What did the study do and what were the results?

21:31 Were the results expected?

23:22 Does it bring up other questions?

26:59 Is there a cap for Muscle protein synthesis?

31:26 How flexible can you be with your protein timing?

41:33 Prebed feeding if protein intake is sufficient?

46:27 Importance of leucine

49:11 How much protein is recommended?

59:26 Should you count all protein sources?

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

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

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

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

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

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

__________________________________________________________________

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

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

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

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

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

MASS (Research Review):

• https://goo.gl/c7FSJD

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/

Learn more about your ad choices. Visit megaphone.fm/adchoices

409: The Natural Path | Vision For The Future Of Natural Bodybuilding - Steff Noble Mar 30, 2024

Show notes

This week I interviewed Steff Noble a WNBF Pro and the President at the WNBF UK about the natural path and how to bring natural bodybuilding to the limelight.

In today’s episode, you will discover how Steff got into competing and why she stayed natural. And we delve deeper into the discussion of being natural vs. Enhanced and how we can grow the natural side and awareness.

If you have ever considered taking the bodybuilding stage or have people in your life who have, this is a must-listen.

Timestamps:

00:00 Intro

02:01 Stef's competitive journey

05:20 Why Stef went down the natty route

13:46 Elite athletes, natty vs. enhanced

21:58 What natty bodybuilding is about

20:33 General ruleset and criteria

30:16 How was 2023 worlds and judging the worlds best

43:29 Are women taking things more seriously?

46:27 Incentives of staying natural

56:19 Competitiveness of natty bodybuilding

01:01:25 First pro show WNBF UK

01:11:11 What's the future for Stef the competitor

https://www.instagram.com/steff_noble_figurepro/

https://www.instagram.com/wnbf_uk/

https://www.instagram.com/proprepcoaching/

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

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

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

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

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

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

__________________________________________________________________

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

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

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

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

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

MASS (Research Review):

• https://goo.gl/c7FSJD

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/

Learn more about your ad choices. Visit megaphone.fm/adchoices

408: High Protein Diets For Better Results - Chris Barakat Mar 23, 2024

Show notes

This week I talk to Chris Barakat, we dig into his life since bringing a child into the world and how that’s impacted his bodybuilding.

Before diving into his experience at WNBF Worlds and a general discussion surrounding his preference how higher protein diets.

Timestamps:

00:00 Intro

01:37 Becoming a father and the impact on the business and bodybuilding

06:40 What does training look like now?

09:41 Is it Possible to hit the genetic ceiling?

12:03 Goals & expectations as a natty pro

24:56 WNBF 2023 worlds recap

31:32 Strength & weaknesses of competitors

38:16 Digging deeper vs. digging smarter

44:20 Feelings of classic bb in natural bodybuilding

48:26 High protein intake experiment

51:25 Min. vs. high protein intake

55:30 Is leucine threshold actually important?

01:00:49 Any time to reduce protein?

01:07:16 Optimal protein feeding

01:14:03 Concluding thoughts

https://www.instagram.com/christopher.barakat/

https://www.schoolofgainz.com/

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

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

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

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

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

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

__________________________________________________________________

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

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

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

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

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

MASS (Research Review):

• https://goo.gl/c7FSJD

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/

Learn more about your ad choices. Visit megaphone.fm/adchoices

407: Lifting More When Being Watched - Max Coleman Mar 15, 2024

Show notes

This week I talk to Max Coleman who recently published a study looking at the influence of being supervised on muscle growth. Does having a team of researchers help or hinder peoples muscle growth?

We also dig into some broader discussions on science, what it can and cannot tell you. Finally seeing if Max has any updated thoughts surrounding reloads.

Timestamps:

00:00 Intro

02:26 Study on the effects of supervision

12:26 Gender differences

15:59 Cues during lifting helpful?

19:35 Unsupervised training studies

21:37 Do people push themselves hard enough in a study?

25:01 Benefits or downsides of being watched

32:15 Tools to get close to failure

38:30 Autoregulating volume any benefits and talk about junk volume

44:47 Range of volume and intensity

50:08 Critically thinking about studies

55:34 Micro managing things and making mistakes

01:04:23 Coaching and science

01:12:13 Dieting through a deload any concern?

Reference: https://www.researchgate.net/publication/374453523_Supervision_during_resistance_training_positively_influences_muscular_adaptations_in_resistance-trained_individuals

https://www.instagram.com/coleman.et.al/

https://www.researchgate.net/profile/Max-Coleman-4

Thanks, please comment, like and subscribe!

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DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

__________________________________________________________________

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

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

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

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

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

MASS (Research Review):

• https://goo.gl/c7FSJD

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/

Learn more about your ad choices. Visit megaphone.fm/adchoices

406: RIR Or Training To Failure | New Scientific Findings - Martin Refalo Mar 09, 2024

Show notes

What leads to more growth leaving reps in the tank or taking reps to failure? Today I talk to Martin Refalo about just that as he recently published a paper that investigated this question.

Learn about the current state of evidence as it pertains to proximity to failure and the relationship to hypertrophy and why Martin's study helps fill a void within the literature to date. And finally the important practical takeaways for you as a trainee or coach.

Timestamps:

00:00 Intro

02:26 What is the study about and why is it so impactful?

11:05 What makes a study good for the athlete

14:59 Data collection and how you can make it as accurate as possible

28:18 Accuracy of 1RIR

31:32 Rep Range selection

35:56 Considering previous training volume

43:25 Research training footage

46:48 Rest times between sets and results of the study

53:21 How many sets did the participants do and quad thickness results

01:04:42 Fatigue and its impact on hypertrophy

01:14:39 Getting better with RIR with more sets

01:18:00 Injuries?

01:24:36 What can be practically taken away from the paper?

01:39:34 Concluding thoughts

Study in question:

https://www.tandfonline.com/doi/full/10.1080/02640414.2024.2321021

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

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

Thanks, please comment, like and subscribe!

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DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

__________________________________________________________________

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

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

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

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

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

MASS (Research Review):

• https://goo.gl/c7FSJD

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/

Learn more about your ad choices. Visit megaphone.fm/adchoices

405: More Volume, More Muscle | Looking At The Dose-Response Relationship Of Training Volume w/ Menno, Josh, Sam & Holly Mar 02, 2024

Show notes

The dose-response relationship between resistance training volume and muscle hypertrophy

This week we have a roundtable to discuss whether or note there is a dose-response relationship between training volume and hypertrophy.

Samuel Buckner and Holly Baxter recently authored (along with E.Moreno - not on the show) a paper that put some doubts into this relationship. And so they are on along with Menno Henselmans and Josh Pelland to try and dig deeper into our understanding.

One you don’t want to miss!

Timestamps:

00:00 Intro

02:15 Background to why Sam & Holly were skeptical about the results being found in volume studies

16:14 Menno's & Josh's take on the discussion surrounding scientific findings

25:09 Is there a dose-response relationship?

34:26 Practical validity of findings

41:25 Skepticism over the results of Brad's lab

47:05 Criticism about data collection

55:51 Swelling, how much evidence is there in volume studies

01:05:20 Anecdotal evidence in conflict with the findings

01:13:37 Lab settings vs. real-life settings

01:17:18 Cell swelling in studies

01:27:56 Sam explains why he assumes the results are mostly due to cell swelling

01:44:39 What do we know about the dose-response relationship right now?

01:49:33 Practical applications

01:52:19 Set recommendation and how it's being made up

02:10:02 The more you can recover from volume, the more you want to add?

02:16:07 What can be expected in terms of muscle gains in a short period of time?

02:28:29 Conclusion

Paper

https://www.researchgate.net/publication/376670037_The_dose-response_relationship_between_resistance_training_volume_and_muscle_hypertrophy_There_are_still_doubts

Menno

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

https://mennohenselmans.com/

Josh

https://www.instagram.com/josh.datadrivenstrength

https://www.researchgate.net/profile/Joshua-Pelland

Samuel

https://www.instagram.com/samuelbuckner/

https://www.researchgate.net/profile/Samuel-Buckner

Holly

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

https://bia-body.com/ig/

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

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DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

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

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

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

__________________________________________________________________

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

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

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

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

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

MASS (Research Review):

• https://goo.gl/c7FSJD

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/

Learn more about your ad choices. Visit megaphone.fm/adchoices

404: Becoming A Pro Natural Bodybuilder - Cliff Wilson Feb 24, 2024

Show notes

Today I talk to Cliff Wilson, who is also my new prep coach for 2024.

I answer why I chose Cliff as my coach before we dive into questions like; the difference between coaching advanced vs. gen population clients, what traits make a successful client, why refeeds during an off-season and much more.

Timestamps:

00:00 Intro

01:39 Update on Cliff

04:39 Muscle Memory effect

09:49 Why Steve chose Cliff as a coach

16:14 Biggest difference between advanced and less advanced clients

23:28 Being coachable

29:57 Most successful clients

37:03 Posing practice

42:54 What are the most important poses?

49:09 What attributes makes one a good coach

54:25 Science vs. anecdotes

01:04:48 Refeeds & Diet breaks

01:13:42 Plans for the upcoming season

https://www.instagram.com/cwteamwilson/

https://www.teamwilsonbb.com/

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

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

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

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

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

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

__________________________________________________________________

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

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

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

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

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

MASS (Research Review):

• https://goo.gl/c7FSJD

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/

Learn more about your ad choices. Visit megaphone.fm/adchoices

403: The Science Of Perfect Exercise Technique - Dr. Pak Feb 17, 2024

Show notes

Today I am talking with Dr Pak about all things training techniques to maximise muscle growth.

He recently spearheaded a paper titled ‘Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review’ and we dive deep into that.

How much of what you deem as good technique has solid evidence to support it? Find out here

Timestamps:

00:00 Intro

02:24 Definition of what Technique is

06:27 Effects of tempo on hypertrophy

10:46 Fast vs. slow eccentrics

17:23 Where do things stand with a range of motion and long muscle length?

21:54 Optisation and practical application

24:20 Exercise-specific kinematics

29:54 Momentum for hypertrophy

33:07 Reasons for what is trying to be accomplished

38:13 Momentum and aggressive lifting

41:36 Injury risk on using momentum?

50:31 Thinking outside the box, anecdotal evidence and consuming content

56:11 Changes in technique, sweet spot tempo and pausing a lift

https://www.instagram.com/dr__pak/

https://www.mdpi.com/2411-5142/9/1/9

Thanks, please comment, like and subscribe!

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

WEBSITE: https://www.revivestronger.com/

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

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

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

SHOP: https://www.revivestronger.com/shop

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

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

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

__________________________________________________________________

Supplements:

https://cnpprofessional.co.uk - STEVE15 for 15% off

__________________________________________________________________

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

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

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

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

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

MASS (Research Review):

• https://goo.gl/c7FSJD

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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