The Revive Stronger Podcast

The refeed roundtable, a comprehensive look at the current evidence supporting refeeds. On todays show I speak to Menno, Brain, Alberto and Jackson. We first discuss the recent study done by Bill Campbell’s lab and whether the conclusions are what they seem. We then did into the practical relevance of refeeds and who might actually want to use them. You don’t want to miss this. Timestamps: 00:00 Intro 00:54 What are refeeds? 02:38 Reason for the episode and Bill Campbells study on refeeds 04:01 Jackson starts off with his criticisms against the study 07:15 Mennos take on the paper 11:00 Brians take and criticism of the data and flaws with measurement tools used 19:52 Alberto talks about his observations with refeeds 25:51 Mennos experiences with refeeds 27:49 Brians take on refeeds 33:53 Jackson talks about refeeds and why refeeds have been so popular 36:43 Refeeds on performance and placebo effects 39:37 Has Jackson found the same thing to be the case? 42:23 People that it didn't work for? 44:47 Differences of the role of a refeed in a normal diet vs. contest prep 47:12 Potential consequences of a refeed 50:33 Positive observations for prep athletes 53:09 Can the load days be too load? 55:52 Peaking Menno https://www.instagram.com/menno.henselmans/ https://mennohenselmans.com/ Jackson https://www.instagram.com/jacksonpeos/ https://www.youtube.com/channel/UC0O2QfDOGcylFxeJkhzkBOw Alberto https://www.instagram.com/nunez3dmj/ https://3dmusclejourney.com/ Brian https://www.instagram.com/bdminor/ https://myojournal.com/ Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=Cdi0wqsdwgk __________________________________________________________________ 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/ __________________________________________________________________ __________________________________________________________________ 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

Mike is back with a longer episode which we decided to split into two so that you have a nice X-mas holiday. This time he's talking about bloodwork for naturals, high-frequency training, mind-muscle connection and much more. Listen to part 1: https://youtu.be/7xVvEsUUDmo Timestamps: 00:00 Bloodwork to get the best results possible? 09:48 High frequency. How can it NOT be better? 15:22 Myo reps on leg press & hack squats 23:26 Can mind-muscle connection veto progressive overload? 40:37 Quality before quantity 43:21 Argument of "Technique wasn't great but working into it" and proper technique Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=DaQI8vuddSo __________________________________________________________________ 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/ __________________________________________________________________ __________________________________________________________________ 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

In this podcast, Mike Israetel discusses prep feelings, peak week, and the mysterious hypertrophy book. He also explores the difference between static and dropping RIR throughout a Mesocycle. Additionally, he shares his thoughts on the importance of beating week to week performance and reveals what research study he would conduct if given the opportunity.

How to get the ultimate conditioning for stage? This week we get the answer from Brett Freeman WNBF pro bodybuilder and coach Cliff Wilson. Cliff has coached 1000s to stage and hundreds to pro cards and Brett has the best conditioning he has ever seen. We did into what’s involved in achieving this and how others might be able to apply this to themselves. Timestamps: 00:00 Intro 01:34 How did Brett manage to get the craziest condition 03:41 What does Brett make different 07:19 How to get that "Hard look" 11:18 People trying to look full and glute conditioning 13:45 Overdieted and flat look 17:15 Coaching needed for achieving that look? 18:11 Worst symptoms of conditioning 23:17 What does contest prep entail? 26:46 Individual response to getting lean. Bodyfat cells 33:51 Calories start for the prep and where did they end? 38:50 Step counts 43:46 How to know people are on track without a spreadsheet 48:58 Meal plan? 52:25 Focus on contest prep 56:20 Scale weight and water retention https://www.instagram.com/baftub/ https://www.atpperformancellc.com/ https://www.instagram.com/cwteamwilson/ www.teamwilsonbb.com Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=jTcud0jre4E __________________________________________________________________ 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/ __________________________________________________________________ __________________________________________________________________ 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

Mike Challis is the Physio at Revive Stronger. He got his physiotherapy degree in 2011 and has completed 2 masters degree’s since. He’s the lead Physiotherapist for Men’s & Women’s Hockey squads at Loughborough University. Furthermore, Mike has competed in the BNBF in 2014 as well as in powerlifting. Mike seeks to combine his passions for physiotherapy, bodybuilding, powerlifting, strongman and barbell sports, in general, to enable these athletes to be and remain injury-free and maximise their potential. Timestamps: 00:00 Intro 03:20 What differentiates a true injury vs. small aches and niggles? 05:55 Leading indicators of injuries 09:10 Psychology of injuries 12:28 Psychological stages of an injury 17:18 From depression/Avoidance into a positive mindset 23:18 What can you do during this time? 29:15 How to transition out of an injury 32:28 What physical things can we do during an injury 36:05 Pain diary 39:40 Experimentation 41:39 Practical recommendations 44:02 Seeking professional help and having a plan 48:28 When can you push through something and when isn't it a good idea? 51:34 Cracking, popping, concerning? 56:32 Visualising a muscle group https://revivestronger.com/physiotherapy/ Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=6W0zXEXC6pQ __________________________________________________________________ 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/ __________________________________________________________________ __________________________________________________________________ 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

Evan Godbee is a WNBF Pro bodybuilder. He is also an avid listener to the podcast and someone who has been in the evidence-based fitness scene since the start. He turned pro in 2011 & has still been going since. We dig into how Evan has kept in the game at this late stage. Lots of good take-homes in today's episode. Timestamps: 00:00 Intro 01:10 Evan talks a bit about his pro card as a natural bodybuilder and future endeavors 03:26 What keeps Evan going? 05:04 Anything that changed over the years in terms of training? 07:52 Does life sometimes get in the way? 13:03 How Evan dealt with the lockdown 16:32 Take away lessons from the lockdown 23:57 How has natural bodybuilding changed over the years? 29:25 What could be better at bodybuilding shows? 33:38 Judging Criteria 35:42 What does Evan want to improve? 42:57 Lifestyle and bodybuilding 46:40 Evans current training 49:24 Physique assessment https://www.instagram.com/evansoooon/ Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=jb4496fV1_E __________________________________________________________________ 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/ __________________________________________________________________ __________________________________________________________________ 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

Scott is back on the show after a year hiatus. This is part 2 of our recording with him. See part 1 here: https://youtu.be/_zt5dnIs8d4 In this episode, we did into how you can dig into research and make up your own mind and why that’s important. And some of Scott’s favourite ways to monitor progress for someone seeking to change their body composition. As always with Scott a very fun and in-depth chat full of knowledge. Timestamps: 00:00 Physique assessment 19:32 How to get the best pictures for physique assessment? 25:54 Perceived recovery scale 40:29 Taking breaks is hard 55:34 Consistent picture 01:00:22 Peak week study coming up www.integrativebodybuilding.com scottwstevensonme@me.com https://www.facebook.com/IntegrativeBodybuilding/ https://www.youtube.com/user/scottwstevenson/featured?view_as=subscriber https://twitter.com/IBBFortitude https://www.instagram.com/fortitude_training/?hl=en Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=7LGOmYcsHdM __________________________________________________________________ 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/ __________________________________________________________________ __________________________________________________________________ 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

Scott is back on the show after a year hiatus. In this episode, we did into how you can dig into research and make up your own mind and why that’s important. And some of Scott’s favourite ways to monitor progress for someone seeking to change their body composition. As always with Scott a very fun and in-depth chat full of knowledge. Timestamps: 00:00 Intro 02:18 Argument of authority 05:40 Backing statements with facts and evidence and being critical thinkers 12:38 Different interpretation of studies 25:32 Be extra critical with others opinions 32:37 Monitoring progress 36:41 Consistency in monitoring 46:14 Bodyweight changes and its impact on lifts 52:51 Rep ranges in prep www.integrativebodybuilding.com scottwstevensonme@me.com https://www.facebook.com/IntegrativeBodybuilding/ https://www.youtube.com/user/scottwstevenson/featured?view_as=subscriber https://twitter.com/IBBFortitude https://www.instagram.com/fortitude_training/?hl=en Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=_zt5dnIs8d4 __________________________________________________________________ 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/ __________________________________________________________________ __________________________________________________________________ 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

Nick Shaw is the co-founder of Renaissance Periodisation. Today we talked about how he and Mike met and developed RP. We also dug into Nick’s new book Fit For Success which breaks down success into priorities and principles. This is a must for any coach, business person or just someone who has goals in life, a lot of practical information right here. Timestamps: 00:00 Intro 01:31 Nick gives a bit of an insight of himself and how he met Mike 06:12 Where did the name Renaissance Periodization come from? 07:59 What was the reason for RP's success 13:08 Spirit of RP 16:24 Were there major struggles along the way? 20:37 Priority Pyramid 32:20 Problem of too much control 39:25 Power of placebos 43:45 Growth vs. fixed mindset 46:03 Gratitude journal 48:54 Discipline 55:18 Infos about the book http://renaissanceperiodization.com/ https://www.instagram.com/rpstrength/ https://www.instagram.com/nick.shaw.rp/ Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=8IQFoM5Hbws __________________________________________________________________ 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/ __________________________________________________________________ __________________________________________________________________ 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

Mike is back again and is giving us a short insight into his current prep. Furthermore we discuss things such as why enhanced bodybuilders do shorter preps than natural athletes, diet breaks, "light" training sessions and much more. Timestamps: 00:00 Intro 00:44 Update from Mike 07:32 Dexa accuracy 13:59 Holding onto excess water 16:51 Misconceptions of drug use 24:33 Consistently working with lower RIR on isolation/single-joint movements? 33:27 All out on certain lifts with shorter ROM (Forced reps) 38:59 Bro splits out of necessity? 43:39 What is a "light" training session 48:43 Training quality automatically leads to strength gains 51:29 Enhanced bodybuilders do shorter preps than natural athletes 55:52 Different starting point for natural athletes vs. enhanced 57:37 Enhanced athletes maintenance and diet breaks? 01:01:40 Definition for a diet break Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=2xK0yvP3qt8 __________________________________________________________________ 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/ __________________________________________________________________ __________________________________________________________________ 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