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

Recomping is all the rage these days – dropping body fat and building muscle at the same time.  Every prominent YouTube channel has videos talking about how the traditional bulk/cut methodology is outdated and doesn’t work, based on a handful of studies that assess the feasibility of recomping, with one big issue – they completely discount the practical, human elements involved.  So today I dive in on why recomping is generally not a sound plan, exceptions to that, and what we should do instead.

And in the second segment – a common question I get asked as a bodybuilding coach is “how long will it take me to see results?” – which is, of course, unknowable.  So instead let’s dive in on what influences those results and what we should be focusing on for success instead of a timeline.

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

Check out my online course collection, coming in June!

https://www.fivestarrdigital.com/

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

Ah yes, macro tracking apps.  We all use something like MyFitnessPal at some point, right?  Well, maybe some of us don’t but it’s nonetheless super common.  The problem is, that app is hot garbage and there are WAY better options out there.  In episode 255 I explore 10 of the most popular apps and put them into 2 categories – the bin, and the contender pile.  My favorite?  Well, I saved the best one for last.

And after that I dive in on what I’m doing for my upcoming trip to make sure my prep stays 100% on track through some challenging times.  I’ve done a few things in advance and have an agenda for how I’ll tackle things once I arrive on the west coast on Wednesday – if you travel a lot as well and struggle with staying on plan you’ll get some useful ideas from this.

0:00 – Cold open

0:53 – Getting acquainted

2:40 – Macro tracking apps – the best and the worst

46:28 – Darin’s travel plans

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

Check out my online course collection, coming in June!

https://www.fivestarrdigital.com/

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

In episode 254 of The Drop Set, I’m going to talk about steroids – specifcally, the risks involved in taking anabolic compounds as they relate to bodybuilding. I’ll differentiate between “TRT” and what is more widely considered to be ‘common use’ in the landscape of competitive bodybuilding, break down exactly what the risks are, what might be overblows, and talk about things a prospective user could do in order to give themselves the best chance of minimizing their risk.

In the 2nd and closing segment I play a message from Grace who has some questions (concerns?) about the Carnivore diet and – as you might expect – I have some thoughts.

0:16 – Intro

0:54 – Welcome and get settled!

2:33 – The Truth About Steroid Risks

43:12 – Q&A (Carnivore diet – why?)

https://youtu.be/NyiKvDxBqoA

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

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