The Drop Set with Darin Starr: Bodybuilding for the Masses Five Starr Physique

Welcome to episode 253! Today, we’re diving into the whole bulk or cut dilemma in bodybuilding. The key? Knowing what your body needs — more muscle or less fat. It’s not just a short-term thing; we’re talking long-haul commitment here…think years, not just weeks or months. This process can’t be about quick fixes; we’re in it for the long run.

Next, we dive deep into the crucial aspect of training volume. Understanding the right training volume for you is the key to progressing over time. While volume can vary from person to person, it’s generally a controlled variable with some flexibility. My new course Hypertrophy University discusses auto-regulation, teaching you to adjust volume based on training feedback. Many lifters lean towards overtraining, doing too much volume, while some undertrain. It’s about finding the sweet spot tailored to your body and goals. Always emphasize quality over quantity, ensuring every set counts. Beware of “junk volume” and prioritize proper execution over piling on more sets. Low volume can work for beginners or advanced lifters, while moderate volume is preferred for most. High volume can lead to overtraining, reduced performance, and longer recovery times, so finding the right balance is key.

And finally, I share some behind-the-scenes updates my prep (7 weeks out!) I discuss the challenges I face as a self-coach and how I’m pushing through tough moments. Despite doubts and setbacks, I remain (mostly) committed to seeing this prep through and aim for significant progress in the weeks ahead. Join me on Instagram @darin_starr or on YouTube for more updates on my journey.

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

0:00 – Intro

3:57 – Should I Cut or Bulk?

20:36 – Finding the Right Volume

39:56 – Darin’s Prep Recap (so far)

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

https://youtu.be/lidTfv-3JNQ

In episode 252 of The Drop Set, I delve into the nuanced concept of stage readiness, exploring the subjective nature of preparation for competition. We examine the importance of early competition as a means to gain valuable experience and establish personal benchmarks. I also discuss the essential prerequisites for competing, including discipline, commitment, and a positive mindset throughout the preparation process.

Next, I dive deep into understanding food fixation, cravings, and appetite. We clarify the differences between them and tactics for managing all of them as well. I explore how staying engaged and mindful during meals, using visual and tactile reminders of goals, and avoiding triggers like food-related media can help combat food fixation and cravings.

And finally, I dive into my favorite thign: listener questions, starting with Grace’s inquiry about addressing physique imbalances in training programs as well as atrophy. She then opens a huge can of worms asking about guitar riffs and I’m proud of myself for keeping that section under 30 minutes.

0:00 – Intro

0:35 – Welcome and stuff!

5:03 – Ready to compete?

28:28 – Dealing with cravings and food fixation

45:08 – Call-in question time!

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

https://youtu.be/Mk20pJvI7Rc

0:00 – Intro

0:40 – Getting Started

3:47 – Supplements: Worth It or Waste It?

26:49 – Adapting to Sickness, Missing Gym Time

43:05 – What Actually Happens on Show Day?

In the opening segment of Episode 251, we dive into the world of supplements – starting with the age-old debate: Is creatine worth it? What about BCAA’s? Glutamine? Pre-workouts can be effective but often contain too many ingredients, risking adverse reactions. Testosterone boosters like DHEA may slightly elevate levels but won’t significantly impact performance. Glucose disposal agents and multivitamins offer convenience but may not be vital if dietary needs are met. Omega-3 supplements, vitamin D, peptides and SARMs are also discussed.

Next up: what happens when you get sick and miss some gym time? Whatever you do, don’t freak out. Muscle loss is a slow process, just like building muscle. So, if you’re out for a week with the flu or whatever, it’s not the end of the world for your gains. Trust me, I’ve been there. Stay home if you’re contagious or feeling too tired to give it your all at the gym. It’s all about adjusting your expectations and prioritizing rest and recovery. When you do start feeling better, ease back into your workouts gradually. Start with lighter exercises and smaller muscle groups before diving back into your regular routine. Remember, everyone gets sick at some point.

For competitors – WHAT exactly happens on show day? The experience can vary widely, but one thing’s for sure: expect the unexpected. Every show is different, with some running smoothly and others encountering interruptions. The promoter plays a huge role in the overall quality of the event, influencing everything from venue selection to backstage organization. Good shows prioritize athlete amenities, such as accessible bathrooms and ample backstage space, while also considering the overall atmosphere of the venue. However, sometimes even well-organized shows can have poor vibes or distracting stage decor, like the infamous flexing Santa Claus backdrop. Ultimately, whether the chaos is manageable or overwhelming depends on the promoter’s attention to detail and the experience of backstage facilitators. And for competitors, adapting to the unpredictable nature of show day is all part of the game.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g

Check me out on Instagram: https://www.instagram.com/darin_starr

https://youtu.be/FD1Hl5PyVQM

Welcome to episode TWO HUNDRED AND FIFTY! In the first segment, I dive deep into strategies for busting through growth plateaus in bodybuilding. First, I emphasize the importance of consistency and dedication during the off-season or growth phases. I discuss assessing whether you’re truly at a plateau and stress the need to attack growth seasons with the same intensity as prep. I also go over a bunch of actionable steps to keep things moving, and touch on the potential role of performance-enhancing drugs (PEDs) during growth phases.

Next up – building the perfect daily routine is all about making it easy and sustainable. For me, that means ensuring my routine is appealing and fun while leaving room for other activities like producing music. I organize my routine around immovable commitments like work and family, visualizing them on a calendar to plan effectively. With a focus on meal timing, composition, and supplement intake, I aim for simplicity and consistency to ensure long-term adherence to my fitness goals.

In the 3rd and final segment, I reflect on how I would approach bodybuilding differently if I were to start over fromt scratch. I emphasize the importance of hiring a coach from the beginning to provide proper guidance and avoid common pitfalls. Drawing from my own experiences, I stress the significance of investing in a good coach who offers personalized support at a reasonable price. Additionally, I discuss the value of seeking credible sources of information, and I explore the need to normalize bodybuilding as a pursuit and the importance of networking within the industry to foster connections and opportunities for growth. Lastly, I touch upon the significance of consistent stretching, embracing the challenges of the bodybuilding lifestyle, and always remembering one’s underlying motivations for embarking on the journey.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g

Check me out on Instagram: https://www.instagram.com/darin_starr

https://youtu.be/EGfnI-Vn04o

In this episode, we dig in on the finer points of having a successful cut, whether it’s for a contest or just a personal transformation. The final point I make here is possibly the most important: remember to have fun with it all – it’s a challenging journey, but it should still be enjoyable overall.

Next, I dive into bodybuilding and its suitability for everyone. Reflecting on my experiences and conversations with clients, I explore why some people quit bodybuilding, citing reasons like loss of interest or ethical concerns. I break down the characteristics of individuals who might excel in bodybuilding. I also highlight the necessity of long-term commitment and experiencing all phases of bodybuilding, including growth and cutting, to truly assess its suitability.

And lastly, why do your calves suck so much and why does this seem to be such a common problem? Understanding why my calves may lag behind other muscle groups involves recognizing their unique usage patterns and the need for targeted training. While biologically similar to other muscles, calves are often undertrained relative to their daily workload, leading to growth challenges. Focusing on proper form, emphasizing the mind-muscle connection, and experimenting with different exercises can help stimulate growth.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g

Check me out on Instagram: https://www.instagram.com/darin_starr

In episode 248 of The Drop Set, I delve into the intricate journey to becoming a professional bodybuilder in the USA, breaking down the processes of various amateur organizations like NPC, OCB, INBA, and INBF. From earning qualifications to competing at national levels, the road to obtaining a pro card is filled with complexities and nuances. While the quest for pro status may seem enticing, the reality of financial rewards and the influence of social media are also discussed, highlighting the multifaceted nature of the bodybuilding industry.

In the next segment, I delve into the challenges I’ve encountered while tracking macros using apps like MyFitnessPal and Cronometer. I discuss the inherent inaccuracies in food databases, even those sourced from reputable sources like the USDA. I emphasize the importance of developing a keen eye for spotting errors, relying on the USDA database for verification, and seeking guidance from coaches to ensure accurate macro tracking. This underscores the crucial role of precision in macro tracking to achieve fitness goals effectively.

In the final, a listener shares his struggle with fitting chest and back workouts into his schedule. I discuss the importance of tailoring workouts based on individual strengths and weaknesses, emphasizing the need versus want analysis. For competitors, focusing on the judges’ criteria is key, while non-competitors can blend personal preferences…to a degree. I provide insights into constructing a split by prioritizing muscle groups, considering cutting or growth phases, and optimizing volume and exercise selection. Additionally, I suggest seeking professional guidance for personalized needs analysis and workout planning.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g

Check me out on Instagram: https://www.instagram.com/darin_starr