The Revive Stronger Podcast Revive Stronger

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

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

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

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

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

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

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!

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

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!

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