440: Insights Of An Experienced Natural Bodybuilder - Brandon Roberts
Nov 2, 2024
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In this discussion, Dr. Brandon Roberts, a natural bodybuilder with a PhD in muscle biology, shares insights from his current bodybuilding prep. He covers peak week strategies, the significance of step counts, and tips for effective posing practice. Brandon dives into recent findings on protein timing, the importance of leucine, and how body temperature affects performance. He emphasizes evolving nutrition practices, including insights into vegan diets for muscle growth and the need for proper hydration on competition day.
Brandon Roberts emphasized the critical role of posing practice in enhancing a competitor's appearance and performance during bodybuilding competitions.
He shared insights on dietary strategies, particularly protein intake and leucine's importance for effective muscle retention and growth during contest prep.
Brandon highlighted the need for balance in training intensity during peak week to optimize performance while managing energy levels and fatigue.
Deep dives
Brandon Roberts' Contest Preparation Journey
Brandon Roberts recently shared insights about his journey in natural bodybuilding, highlighting his current contest prep experience after a break. He discussed his preparation for competitions, focusing on his most recent show where he competed at a body weight of around 144 pounds, down from approximately 166 pounds. Brandon indicated that this season has been intense, with strategies involving sodium and carbohydrate manipulation leading up to his competitions. He emphasized the importance of being comfortable on stage and about getting back into the groove of competitive bodybuilding after a significant hiatus due to the pandemic.
The Role of Posing in Bodybuilding
Brandon also addressed the significance of posing in bodybuilding, underscoring how small adjustments can alter a competitor's appearance dramatically on stage. He expressed that much of his posing practice intensifies closer to competitions, as maintaining the right form is crucial to showcase muscle definition and symmetry. Posing consistently in the weeks leading up to the event can lead to improved performance, particularly under the stress of live competition. Additionally, he shared the idea that fine-tuning posing can make a substantial difference in how judges perceive competitors during evaluations.
Diet and Protein Timing Insights
Brandon discussed his dietary practices, emphasizing protein intake as a vital component of his preparation strategy for competitions. He generally maintains a protein intake close to one gram per pound of body weight and believes that a higher protein diet allows for better muscle retention during weight loss phases. The discussion included recent studies surrounding protein timing and its efficacy in muscle protein synthesis, along with insights about leucine and its role in maximizing anabolic responses. Brandon noted that reconsidering protein distributions and meal timing could reshape traditional beliefs in bodybuilding nutrition.
Adjustments to Training During Contest Prep
In terms of training, Brandon has followed a standard upper-lower split while keeping his training regimen relatively stable. As he progresses through contest prep, he reported a decrease in strength due to weight loss but highlighted that his focus remained on maintaining volume to prevent muscle loss. He also mentioned adjusting training intensity during peak week to avoid soreness, allowing him to present himself best on stage. Maintaining a balance between training fatigue and energy levels is critical during this period to ensure optimal performance.
Anticipation for Future Competitions
Looking forward, Brandon is excited about participating in upcoming competitions, expressing enthusiasm for the growth and learning in the natural bodybuilding community. He aims to keep pushing towards his goal of earning a pro card, acknowledging that each competition provides valuable experience that contributes to his development as a bodybuilder. He mentioned the importance of continuing the journey and shared insights about the significance of community support in navigating the challenges of competitive bodybuilding. Brandon's unique perspective on competition and preparation aligns with his dedication to improvement over time.
This week I chat with Dr Brandon Roberts all about his current natural bodybuilding prep.
He’s just stepped off stage & has another show in a week. We dive into all things from peak week, step counts, posing & much much more. Plus I get his updated thoughts surrounding protein timing, amounts & the importance of leucine given recent literature that’s come out on the topic.
Lots of gold to be found inside for a bodybuilding enthusiast.
