Part II on Dave's channel: https://www.youtube.com/watch?v=iQ7uRKzfmvw&ab_channel=BrainsandGainsPodcast 0:00 - intro 1:00 - Dave's special calf-training experiment 3:10 - Dave and I comparing our arm size 9:00 - Strength gains difficult on a full-body split? 13:52 - How can you tell if you have poor genetics or just trained suboptimally? 18:09 - Can’t eat high fiber foods on a diet because of bloating 24:44 - Should you have different rep-targets if you do an exercise multiple times a week 26:26 - Versa grips and angles90 grips 29:05 - How suboptimal is 2 meals a day for hypertrophy? 35:00 - Some tangent on weight vs rep progression To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Insta: @SSD Abel Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

We have a cool Q&A with our podcast regular, Dave Maconi! 0:00 - why we do these Q&As 1:27 - How you know if you should cut or bulk 8:03 - Autoregulatory training vs set training programs 13:49 - Healthy food is too tasteless, how to deal with this 19:22 - Deloading only half your body at a time 22:40 - When do you need to add volume to your training 30:45 - Best food choices for a lean bulk 35:50 - Getting to 8% body-fat with short cuts with long periods of maintenance in between 42:10 - High frequency training benefits due to maximum protein utilization? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Insta: @SSD Abel Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

Dr. Eric Helms and Dr. Eric Trexler discuss the controversy surrounding refeeds and diet breaks. They share their personal experiences and delve into lean mass preservation, metabolic rate preservation, and the impact of different approaches to achieving a caloric deficit. The speakers explore the benefits of refeeds and diet breaks for sustainable fat loss and discuss the controversy, while emphasizing the importance of adherence rates and further investigation.

In todays somewhat random discussion we cover a varienty of topics with Szoták Andrei, including: 0:00 - how was 2020 in general? 9:31 - How Szoták (finally) got lean 20:26 - Motivations to stay lean 33:42 - Me taking steps to fix my sleep 42:45 - My upcoming video on muscular potential 56:51 - Greg Doucette, the new star of YouTube 1:02:10 - Szoták’s experience with Time restricted eating 1:06:57 - Changes in my fitness approach 1:09:58 - My lessons on coaching 1:16:14 - Lessons on creating YouTube content Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ insta: @ssdabel Andrei's availability: insta: @szotakme YouTube: https://www.youtube.com/user/NEONATOR1

In todays quarantine-cast we talk about about genetics, whether self-belief and mindset can really take our physique to the next level, and we also address whats to come amidst all the crazyness that goes around the world with lockdowns, restrictions and mroe.. Time-Stamps: 0:00 - Talk about lockdowns, restrictions, conspiracies 12:59 - Crazy claims by fit-pros about muscle potential, etc 21:22 - Genetics - why is it a taboo topic? 34:30 - AJ Morris and Steve Hall's recent progress 46:00 - Why weight and bf% is not the most important Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ insta: @ssdabel Andrei's availability: insta: @szotakme YouTube: https://www.youtube.com/user/NEONATOR1

In this episode Dave Maconi and I discuss the top 3 craziest/most ridiculous things we did in pursuit of our fitness goals. Will be cool to show where we come from! Some cringy stories in here for sure. Intro: 1:45 - Vertical diet hunger issues 4:40 - Was our fitness journey a positive experience on the whole? 7:50 - When did we first realize that we are more "jacked" than the average person? The crazy things we did: 13:30 - Dave's first crazy thing he did in fitness 20:50 - My first crazy thing 28:50 - Dave's second crazy thing 39:33 - My second crazy thing 51:33 - Dave's third crazy thing 1:03:33 - My third crazy thing Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

Part 2 of the set-progression roundtable with Dr. Eric Helms and Dr. Mike Israetel is back! We dig into the concept of progresisng sets week to week even more, whether fatigue really escalates over a mesocycle, and why or why not it might be viable to start each week at lower volumes than what is "optimal" on average. Time-Stamps: 0:00 - Why doesn't Eric progress sets week to week? 5:00 - How Mike would set up a mesocycle with 15 sets on average 9:50 - If 15 sets are optimal, should we start each week at 15 sets? (Eric) 16:11 - Why Mike prefers to start lower 19:05 - How could we "prove" who is right? 24:16 - Does fatigue "accumulate" over the weeks? 31:40 - Mike's rebuttal 43:10 - Does set-progression week to week produce quicker fatigue accumulation? 52:00 - Where can we find you? Website and coaching: https://abelssd.com/ or email me at: abel.csabai@gmail.com insta: @SSD Abel Our Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment RP YouTube channel: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg Mike on Insta: @rpdrmike 3dMJ website: https://3dmusclejourney.com/ Eric on insta: @helms3dmj

In this episoe Dr. Mike Israetel and Dr. Eric Helms go head to head at discussing whether or not increasing set volumes week to week is the best way to progress our training for optimal hypertrophy. This is part I of our discussion, in a week part II will drop! Time-Stamps: 0:45 - Why Mike thinks we should increase sets week to week? 10:15 - How Eric likes to set up a mesocycle's progression 18:05 - Does your MAV change over the course of a mesocycle? 23:17 - Are low volumes more effective after deloading? 28:45 - How Eric likes to manipulate volume 34:28 - Why Mike doesn't use strength gains as his main/only proxy 42:42 - Eric's rebuttal 49:40 - Mike's recommendation for finding your optimal voluime Website and coaching: https://abelssd.com/ or email me at: abel.csabai@gmail.com insta: @SSD Abel Our Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment RP YouTube channel: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg Mike on Insta: @rpdrmike 3dMJ website: https://3dmusclejourney.com/ Eric on insta: @helms3dmj

Lyle McDonald continues with the talk on diet breaks, and what strategies we can use to actually maintain the results of our fat-loss efforts. Time-stamps: 0:00 - Lyle starts off on diet breaks 6:50 - Injecting leptin to reduce hunger? 11:00 - Diet break studies 24:10 - Does it worth dieting longer if you have diet breaks? 25:47 - Why is maintenance harder than fat-loss for some people? 41:50 - Finding the winning strategy for yourself 58:09 - The good and bad of the FFYI movement 1:07:03 - Where can we find you? Website and coaching: https://abelssd.com/ or email me at: abel.csabai@gmail.com insta: @SSD Abel Our Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment Lyle's resources: Website: https://bodyrecomposition.com/ Bodyrecomposition Group: https://www.facebook.com/groups/810890695609053

In todays episode I'm talking to one of the OGs in fitness and also one of the most sought after names on the theme of refeeds and diet breaks: Lyle McDonald. In today's episode we walk through the topic of refeeds and how his stance evolved in recent years. After my recent interview with Menno, let's see the "other side". Are refeeds really that beneficial according to Lyle? Time-Stamps: 0:00 Lyle is the Jose Mourinho of the fitness industry 1:30 - What Lyle learned from his recent consultations 4:30 - Lyle's take on refeeds in 2020 18:25 - Better training after refeeds? 27:30 - Refeeds vs smaller calorie deficits 39:30 - Protein sparing modified fasts (or fasting) on 1-2 days and keeping calories high on other days Website and coaching: https://abelssd.com/ or email me at: abel.csabai@gmail.com insta: @SSD Abel Our Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment Lyle's resources: Website: https://bodyrecomposition.com/ Bodyrecomposition Group: https://www.facebook.com/groups/810890695609053