The Revive Stronger Podcast

This week I talk to Dr Pak who has recently worked on a published paper on deloads and what the science say's about deloads. He and the team interviewed 18 high-level bodybuilding and powerlifting coaches on their deloading methods & we did into that in this episode. Timestamps: (00:00) Intro (04:37) Who is Pat and what study is he working on right now? (07:59) Deload study design (14:39) Deloads in scientific terms (16:11) What were coaches methodologies of deloads and their definition of a deload. Tapering vs. peaking (21:36) What's the purpose of a deload (23:39) Are deloads needed? (30:05) How to deload: Volume (34:53) How to deload: Intensity (38:59) Differences between how people deload (43:33) Length of a deload (45:41) Varying exercises during a deload? (51:43) Individualisation and periodicity and reactive deloads (58:22) Practical applications (01:02:45) Does the study align with general recommendations https://www.instagram.com/dr__pak/ 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/ 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 __________________________________________________________________ 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 RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ Supplements: www.cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ 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

Today I talked to Eric about all things hard gainer from the inability to gain weight to seemingly not responding to training. We talk about being a non-responder vs hardgainer and what to do about it. This is part 2 of the episode with Eric. Go here for part 1: https://youtu.be/LmB4z9zgbHk Timestamps: 00:00 Strategies hard gainers can use 13:18 Misconception around food and what's healthy/good and meal frequency 19:58 Using mini cuts for hard gainers and what surplus might make more sense for a hard gainer 28:32 None responders to training 37:13 Programme hopper 45:57 Lower reps for hypertrophy for effective reps https://www.strongerbyscience.com/bulking/ https://www.instagram.com/trexlerfitness/ https://www.sbspod.com/ https://macrofactorapp.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/ 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 __________________________________________________________________ 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 RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ Supplements: www.cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ 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

Today I talked to Eric about all things hard gainer from the inability to gain weight to seemingly not responding to training. We talk about being a hardgainer and how to overcome it, why that might be the case and strategies to overcome these challenges. Timestamps: (00:00) MacroFactor App (08:14) What is a hard gainer (11:13) What leads to a hard gainer? (19:42) Body fat settling point (23:57) What is the dual intervention point model (29:41) Body fat range (37:25) How to identify if you're in that range (42:53) Can you maintain a lower body fat % https://www.strongerbyscience.com/bulking/ https://www.instagram.com/trexlerfitness/ https://www.sbspod.com/ https://macrofactorapp.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/ 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 __________________________________________________________________ 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 RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ Supplements: www.cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ 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 Milo Wolf, ‘the ROM guy’ about Full Vs. Partial Range of motion and the current state of evidence. He recently published his meta-analysis and systematic review which investigated the impact of a range of motion on muscle growth. We did into this and the practical relevance his work has for our training in the gym. The study: https://doi.org/10.51224/SRXIV.198 Timestamps: (00:00) Intro (05:06) Research in and PhD thesis about Range of motion (09:25) What was the pre-bias around ROM (11:50) What were the findings of the studies (19:15) Partial vs. full range of motion and stretch-mediated hypertrophy (29:55) Active range of motion vs passive range of motion (36:44) Regional hypertrophy and ROM impact (42:33) Is there too long of a muscle length? (47:54) Great SFR always=Full ROM? (52:19) General recommendations. Partial range of motions on some exercises and stretched superset (57:23) More load or emphasis training at muscle lengths (59:28) Is using momentum okay? (01:02:54) What is about to come? https://wolfcoaching.net/about https://www.instagram.com/wolfcoach_/ 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/ 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 __________________________________________________________________ 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 RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ Supplements: www.cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ 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

Eric Trexler is back on the show and we’re talking all things Reverse Dieting & metabolic adaptations. This time we're talking about recovering from a diet and the idea of dynamic maintenance. Should you do it? What are the pros and cons? What is dynamic maintenance and much more? If you have ever considered a reverse diet or want to know what to do after a diet, this is for you. This is part 2 of the recording. Listen to part 1 here: https://youtu.be/HKQeUTp9lW4 Timestamps: (00:00) How to know you're recovering from a diet. Any indicators that metabolic adaptations reverse. (07:08) What to do to mitigate the effects of a diet (14:26) The idea of dynamic maintenance (17:17) What to expect when increasing your calories and food intake (23:41) Is the drop in stress correlated with assuming reverse dieting seems effective? The four illusions (43:42) Acknowledging evidence and what to do with it (48:51) Reason as to why you want to try reverse dieting and how https://macrofactorapp.com/reverse-dieting/ https://www.instagram.com/trexlerfitness/ https://www.sbspod.com/ https://macrofactorapp.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/ 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 __________________________________________________________________ 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 RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ Supplements: www.cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ 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

Eric Trexler is back on the show and we’re talking all things Reverse Dieting & metabolic adaptations. Should you do it? What are the pros and cons? What is dynamic maintenance and much more? If you have ever considered a reverse diet or want to know what to do after a diet, this is for you. This is part 1 of the recording and part 2 will be following soon. Timestamps: (00:00) Intro (03:58) What is Reverse Dieting (10:21) What are common misconceptions around Reverse Dieting and what are metabolic adaptations (17:49) Is Low body fat always synonymous with metabolic adaptations? (21:26) Is metabolic damage a real thing? (30:01) Reversing the effects of a diet (33:18) What does lead to reversing the negative effects of a deficit (36:12) The way that reverse dieting is used, is often not the best (39:13) Are some people more prone to lose weight faster or slower? (46:13) Are negative effects of a diet always the same amongst individuals? (50:47) More adaptive=higher caloric expenditure? (57:39) Biggest issues with reverse dieting. https://macrofactorapp.com/reverse-dieting/ https://www.instagram.com/trexlerfitness/ https://www.sbspod.com/ https://macrofactorapp.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/ 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 __________________________________________________________________ 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 RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ Supplements: www.cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ 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 Ben House. We talk about his recent diet where he’s gotten leaner than ever in his life. Everything from Refeeds/diet breaks to why Ben doesn’t want to step on stage is covered in this episode. Definitely of interest for anyone who has stepped or is going to step on stage or coach that process. Timestamps: (00:00) Intro (02:20) What was the desire to get lean? (05:12) Why not go for the bodybuilding stage? (11:35) Reasons why to do bodybuilding (21:08) Coached by Eric Helms. Self-coached vs. having a coach (27:14) Feeling okay during a deficit (31:47) Know what type of diet works for you (35:32) Refeeds (41:34) Training volume and performance during a cutting phase (45:28) Maintaining muscle mass in a cut (56:32) How many more weeks are left for the diet and what's the strategy afterwards? (59:44) Taking Bloodwork for health markers (01:03:36) What's about to come? https://www.instagram.com/drbenhouse/ https://www.deconstructnutrition.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/ 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 __________________________________________________________________ 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 RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ Supplements: www.cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ 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

Today I chat with James Hoffman. We talk all about the Stimulus to Fatigue Ratio (SFR) and the practical ramifications of this principle of training. Timestamps: (00:00) Intro (05:34) James lifting and sciatic pain (09:37) Overreaching for bodybuilding? (14:47) Stimulus to fatigue ratio (20:54) SFR impact on work that requires a lot of stability (28:38) Biofeedback markers for SFR (39:08) Technique and its impact on SFR (43:02) Some muscle don't get pumps (47:22) Ghetto MRV and SFR (53:12) Using SFR to determine to add sets (58:51) Periodisation (01:10:48) What to do when your lift is stale https://www.instagram.com/rpdrjames/ https://linktr.ee/RPDrJames https://rpstrength.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/ 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 __________________________________________________________________ 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 RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ Supplements: www.cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ 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

Eric Helms, a fitness expert and researcher, is back on the show to discuss training at different muscle lengths, stretch-mediated hypertrophy, and practical takeaways. They explore the importance of intrinsic motivation, the differences between lengthened and shortened muscle length, and how to choose the right exercises for specific muscle groups. They also discuss implementing stretched exercises into your program and offer practical tips.

Today I talk to Jacob Schepis a Physique & powerlifting coach & Director of JPS health & fitness. We did into the current state of social media & how we should be digesting information on the platform. The difference between a pseudo expert and a real expert, how to identify them, and much more! Timestamps: (00:00) Intro (05:07) Education online, social media and attention (15:06) How people educate and deliver data (25:43) What are red flags with content (31:25) Amazing for IG (35:30) Format of content and how to get attention (39:36) The Harsh Truth Of Content Creation & Education (46:49) Qualifications and degrees (54:04) How to deal with bad information online? (01:00:26) Dunning kruger effect and imposter syndrome https://www.instagram.com/jacobschepis_jps/ https://www.instagram.com/jps_education/ https://www.instagram.com/jpshealth_fitness/ 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/ 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 __________________________________________________________________ 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 RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ Supplements: www.cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ 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