The Revive Stronger Podcast

Dr. Jake Linardon, a researcher dedicated to improving relationships with food, shares valuable insights on tackling body image issues and the impact of social media on self-worth. He discusses the importance of understanding personal triggers for healthier eating habits and emphasizes the role of self-help strategies in managing eating disorders. Linardon highlights the shift in fitness culture towards performance over aesthetics and advocates for creating supportive communities in fitness, all while offering practical strategies for coaches to help clients foster a positive self-image.

In this episode, Mike Israetel, an expert in hypertrophy and training methods, discusses topics like frequency periodisation, the importance of having a training partner, and objective bodycomposition measures. They also touch on the benefits of auto-regulation in training and reflect on technique, weight gain, and genetic factors. Furthermore, they explore the significance of body fat percentage for physique judging and announce the introduction of a membership site for the Revive Stronger community.

Jacob is a Doctor of physical therapy and Kassem is creator of N1 which specialises in biomechanics. We dig into range of motion, specifically the differences between active and passive range. What should we be using for hypertrophy and what range is safe? Find out in this episode. Timestamps: 00:00 Intro 01:21 Definition of Full Range of Motion, Active ROM & Passive ROM 17:47 Stretch under load active vs. passive 26:34 Graduation process into ROM 37:39 Example, how would you advise a client to execute a leg press 42:40 Using the weight for more range of motion 46:01 What's a safe range of motion? 48:01 Isolated muscle range of motion 01:01:16 Misconceptions and common discussions around ROM Kassem https://www.instagram.com/coach_kassem/ https://n1.training/ https://www.instagram.com/n1.training/ https://www.instagram.com/n1.education/ https://n1.training/3-types-range-motion/ Jacob https://www.instagram.com/strengthinevidence_physio/ 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=5U6qDx69uVM __________________________________________________________________ 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

Layne Norton is one of the original evidence-based pioneers in the fitness industry. With a PhD in nutrition science, huge success in both the realms of bodybuilding and powerlifting Layne knows a thing or two. He’s also got one of the largest followings within the evidence-based sphere allowing him to grow a very successful business with different ventures. A really great chat you don’t want to miss. Timestamps: 00:00 Intro 02:35 What does evidence-based actually mean? Intellectual honesty, changes viewpoints and much more. 10:57 How Layne become a prominent figure while keeping his integrity 26:42 Reverse diet 42:04 What can science tell us? 49:33 Echo chambers and sticking to your beliefs 56:17 Critically analysing your own approach 57:46 What Layne is up to at the moment 01:01:01 Diet Breaks https://www.biolayne.com/ https://www.instagram.com/biolayne/ https://www.youtube.com/user/biolayne https://twitter.com/biolayne https://www.facebook.com/LayneNorton 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=MD4Toy2LTys __________________________________________________________________ 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

This week we give you everything you need to know about genetics as it relates to your muscle-building potential. Menno is back and has looked into this subject A LOT. We cover everything from calculations/traits to look for to identify your potential to whether or non-responders are real. You don’t want to miss this. https://mennohenselmans.com/ffmi-calculator/ Timestamps: 00:00 Intro 02:04 Common misconception around genetics: Hardgainers 04:29 What role does genetic play then? 08:58 Quick adaptations or slow adaptations 10:37 Can someone be elite without good genetics? 18:52 Work ethic genetically determined 23:14 Fat loss and impact of genetics 28:38 Age and how does genetics play a role in the outcome 31:37 Genetic limit 33:43 FFMI 39:14 Overcomplicating things, science is useless, just train hard 42:24 Don't look at the genetically blessed but those who worked for it 45:16 Argument of studies not having participants of big guys 48:08 Mennos calculator for females 49:03 How likely is it to get to the max of a calculator 49:41 What to look at if you're doing everything you can to grow 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=-d7_vlqLrsY __________________________________________________________________ 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

This is part 2 of the debate. Checkout part 1 if you haven't already: https://youtu.be/RvgQ4dUUAT8 How should we progress a mesocycle for hypertrophy? Late 2019 Mike Israetel, Jared Feather, Tiago Faleiro, and Carl Juneau released an article suggesting set volume should be a central variable for a hypertrophy programme. Since coming out Brian Minor, Eric Helms and Jacob Schepis wrote a letter to the editor with some points of contention. In the podcast today we dig into these points, such as the role of fatigue in a mesocycle, the utility of the pump and soreness for helping modulate volume and much much more! Timestamps: 00:00 Intro 00:09 The role of Reps in reserve 03:03 How progress works and how to progress with RIR 13:07 Accuracy of RIR 16:39 Error of estimation of RIR 21:23 Autoregulation and RIR range 27:57 When is it time to pullback and take a deload? Also, performance as a proxy of progress 35:25 Failure and accuracy of RIR 38:03 Progression of RIR vs Static 41:46 Autoregulation 48:37 Objective measurement of performance 53:31 Claim of descending rep scheme while increasing load is inferior for hypertrophy 58:43 Injury risk 01:04:56 Fatigue accumulation and growth potential 01:10:37 Why ever do sets below 8 reps? https://journals.lww.com/nsca-scj/Abstract/9000/Mesocycle_Progression_in_Hypertrophy__Volume.99298.aspx https://journals.lww.com/nsca-scj/Citation/9000/RE__Mesocycle_Progression_in_Hypertrophy__Volume.99236.aspx https://renaissanceperiodization.com/expert-advice/in-defense-of-set-increases-within-the-hypertrophy-mesocycle 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=V6TKZcDJ4Co __________________________________________________________________ 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

How should we progress a mesocycle for hypertrophy? Late 2019 Mike Israetel, Jared Feather, Tiago Faleiro, and Carl Juneau released an article suggesting set volume should be a central variable for a hypertrophy programme. Since coming out Brian Minor, Eric Helms and Jacob Schepis wrote a letter to the editor with some points of contention. In the podcast today we dig into these points, such as the role of fatigue in a mesocycle, the utility of the pump and soreness for helping modulate volume and much much more! Timestamps: 00:00 Intro 01:41 Main reason for the Letter to the Editor 04:23 Mike's perception of the critique and talking about the reasoning behind the recommendation of 10-20 sets per week 11:56 Response to why 10-20 sets may be too aggressive and actual critique to the paper 15:31 Potential higher risk for injury 20:31 Set progression & MEV to MRV 27:18 Why not keep going if performance is still good? 30:54 Pumps & Soreness 47:44 Predictor of progress & why soreness & pumps are put above performance https://journals.lww.com/nsca-scj/Abstract/9000/Mesocycle_Progression_in_Hypertrophy__Volume.99298.aspx https://journals.lww.com/nsca-scj/Citation/9000/RE__Mesocycle_Progression_in_Hypertrophy__Volume.99236.aspx https://renaissanceperiodization.com/expert-advice/in-defense-of-set-increases-within-the-hypertrophy-mesocycle 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=RvgQ4dUUAT8 __________________________________________________________________ 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

Dr Amy Bender specialises in sleep for athletes. In today’s episode we discuss the nuances of sleep for athletes such as do they need more sleep? What role should caffeine play? And we dig into some of her research into Chronotypes and The Athlete Sleep Screening Questionnaire. If you want to sleep better or help you clients do so, this is for you. Timestamps: 00:00 Intro 00:50 Amy talks about how she got into sleep research 04:03 Strategies on how to get the most out of sleep 05:28 How much do you need to sleep? 10:29 Autoregulate sleep? 13:29 Banking sleep 21:11 Caffeine impact on sleep 26:10 Dose of caffeine and timing 28:35 Vicious cycle 33:56 Sleep routine 38:47 Fitness gadgets 43:52 Athlete screen questionnaire 48:13 Sleep behaviour study 50:21 Chronotypes 55:17 Biohacking https://www.instagram.com/sleep4sport/ https://centreforsleep.com/education-and-awareness/athlete-sleep-screening-questionnaire/athlete.html 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=ywtAdKE_tBk __________________________________________________________________ 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

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ Jared Feather is a very competitive bodybuilder with an MS in Exercise Physiology. He is the contest prep coach at Renaissance Periodization. Alberto Nunez is a WNBF pro natural bodybuilder and coach at 3DMJ. This time, we're talking all about Mini Cuts! Timestamps: 00:00 Intro 01:07 Alberto starts off with his definition of a Mini cut 01:58 Jared gives his definition of a mini cut 03:38 Who they are NOT for 05:54 Training and how to feel 08:08 Abusing Mini Cuts 09:58 General rule of thumb of Gain:Mini Cut ratio 12:48 Post-show period and bodyfat % 20:51 Refeeds during a Mini Cut? 21:57 Training during Mini Cut for Alberto 24:39 How often to Mini Cut and resensitisation effect 30:16 Cardio during a mini cut 35:08 Volume during training and rep ranges 39:45 Benefits of Mini Cuts 47:57 How to talk people out of a Mini Cut 53:00 Post-Mini Cut approach 58:49 How fast to lose weight Thanks, please comment, like and subscribe! https://www.instagram.com/jared_feather/ https://renaissanceperiodization.com/team-member/jared-feather-ms-ipe-and-nff-pro https://www.youtube.com/user/cloptonsux3 https://www.instagram.com/nunez3dmj/ __________________________________________________________________ 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=p-NjE_Ce69M __________________________________________________________________ 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

Peter is back on the show for an update on his recent competition season. Peter was stage ready earlier this year & then COVID hit. Rather than go back into his improvement season Peter managed things to allow him to compete later in the year when shows started again. We touch on what strategies Peter used to allow him to be his best for his shows, from macros to refeeds & peak weeks. Timestamps: 00:00 Intro 01:25 Main lessons of prep 09:05 Experience getting to stage 12:13 What to do if there's a long time until the next show? 15:35 Benefits of having a coach 20:27 Not enough time between shows 22:17 Steps & Cardio 24:50 Physique development over time 29:54 Peak week 36:58 Rapid backload 40:23 How did the shows go 51:12 Lessons learned 53:39 Plans moving forward 56:06 How to bring up weakpoints https://www.instagram.com/fitbodyphysique/ 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=DMedFVlu7ro __________________________________________________________________ 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