Dr. Aaron Horschig is the founder of Squat University. He is a physical therapist, coach, speaker, and writer is the author of the squat bible and has been published in numerous professional journals. Aaron is also a competitive Olympic weightlifter since 2005, placing sixth in the 2011 US Nationals. In today’s I ask Aaron how do we stay healthy and injury free as a physique competitor, we go over whether you should wear a belt, knee sleeves or squat shoes during the squat and go over various squat myths. If you or your clients squat, this is a must see/hear ;). Timestamps: 00:20 Aaron starts off with talking about injuries 05:59 Aaron further continues talking about "pre-hab" 10:20 Anything in addition we can do to prevent injury? 20:02 Is there an issue with not being able to go as deep during the warmup 22:56 How to breath for squats 26:13 Aaron's thought on lifting belts 29:12 Aaron's opinion on posture 33:29 Aaron continues with talking about foot stance and hip anatomy 37:11 Squat shoes or not? 39:38 Aaron's take on knee sleeves 42:12 What causes butt-wink, is it concerning and how can we address it? 46:30 Debunking the knees past the toe myth 49:14 Knees collapsing and what to do about it? https://www.instagram.com/squat_university/ https://squatuniversity.com https://www.youtube.com/channel/UCyPYQTT20IgzVw92LDvtClw Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=uHPzF2o5x-s __ 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 __ 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/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ 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 aka Captain America is back on the show. Eric has been tirelessly completing his PhD programme over in New Zealand over the past years. This precluded him from competing in his sport; natural bodybuilding. However, having recently become a Dr he is now in prep for the 2019 season. In today's podcast we talk about why Eric took so many years away from the stage, what’s different this time round and all the juicy details from his split to his peak week! Timestamps: 02:19 Why Eric took so much time away from stage 06:16 Eric talks about tracking macros and the difference between now and 8 years ago 10:58 Monitoring the bodyweight? 18:21 Reactive adjustments due to experience 28:45 Track steps or monitor NEAT 35:43 Minimum fat intake? 38:40 What was the peak week approach? 45:39 How variable are peak weeks 52:50 Eric talks about his training approach 01:06:27 What are Eric's upcoming shows? https://3dmusclejourney.com/ https://www.instagram.com/helms3dmj/ Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=r0TSHiim3sE __ 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 __ 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/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ 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 for another Q&A. This time Mike talks about travelling and available equipment, his take on things such as neutral neck, spine positioning and pelvic tilt and furthermore about if a strength base is beneficial for hypertrophy. Also, London Seminar 2019 just finished and you'll have the chance to get the video footage to further advance with your knowledge. https://revivestronger.com/london-replay/ Timestamps: 00:29 Mike's take on neutral neck, spine positioning, pelvic tilt, etc. 10:09 What's the biggest thing's Mike learned from the last gaining phase/offseason 20:19 Impact of travelling and different equipment 26:56 Is there a point in building a strength base for hypertrophy 42:01 Balancing recovery while participating in another sport 48:06 Mike explains overloading and lighter days in the context of a hypertrophy microcycle Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=d8azXP8ZSTc __ 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 __ 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/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ 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

Menno is first and foremost a scientist. Also, a top physique coach, international speaker and has written for several of the most well-known websites such as Men's Health and T Nation. Menno is known for his Bayesian thinking which makes his analysis of studies and data very interesting. In today's episode we ask Menno your questions, remember if you want to ask the experts your question please do join our facebook group here. Today's questions varied from are squat shoes a waste of time all the way to how Menno likes to use diet breaks. Timestamps: 02:03 Inter-set stretching for hypertrophy 06:38 Approach for "Hardgainers" 13:27 Low volume approaches for intermediates. What does Menno think about it? 15:43 Menno's thoughts on re-sensitisation 20:19 Menno's stance on adding sets week to week 26:51 Squat shoes for leg press and squats 35:05 Microloading enough stimulus for hypertrophy 38:05 How Menno implements diet breaks 44:09 One thing Menno changes his stance on in the past years https://mennohenselmans.com https://www.instagram.com/menno.henselmans/ https://www.facebook.com/MennoHenselmans/ https://twitter.com/mennohenselmans?lang=en __ Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=SWjmyj8g7lE __ 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 __ 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/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ 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

Greg Potter has a PhD focused on sleep, diet, and metabolism. He also holds an MSc Exercise Physiology and works at HumanOS with our previous guest Dan Pardi. Furthermore, his work has been featured by the BBC World Service, TIME magazine, Reuters, and more. He is also a qualified personal trainer and sports massage therapist, having worked as a sprints coach at Loughborough, coaching an athlete to four gold medals at the European Championships in his category. He also previously worked in the sports medicine department at the RFU. In today’s episode, we get deep into the importance of sleep and how you might optimise your day to get the best sleep possible. Use code: revivestronger for 1 month of pro at HumanOS https://www.humanos.me/ Timestamps: 01:59 Why is sleep so important 07:53 Sleep deprivation and its impact on blood glucose regulation & research on getting back sleep 11:21 What is defined as "Sufficient sleep" 22:39 What does count? Number of hours of sleep or numbers in bed? 26:51 How do you know when to get up without an alarm? 31:49 Lights as a tool for people to get blue light substitution 34:21 Priority of sleep hygiene 53:46 ZMA's effect on sleep 57:45 Efficacy of lavender spray and chamomile https://www.humanos.me/ https://www.instagram.com/gdmpotter/ https://twitter.com/gdmpotter Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=pz9rtJ0AGwM __ 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 __ 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/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ 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

Andrew is a Pro Natural Bodybuilder who has been training and competing for over 10 years. He competes with the Drug-Free Athletes Coalition in professionally sanctioned contests and is previously a five-time British Champion with the British Natural Bodybuilding Federation as well as a World amateur champion. Andrew also has judged physique contests for over 7 years and has judged at British and World Finals. He also regularly competes in Strongman and Powerlifting events. Andrew holds a PhD from the Rowett Institute of Nutrition and Health and is a Dr of Nutrition. He also holds a BSc (honours) degrees in Sport and Exercise Science and an MSc in Human Nutrition and Metabolism. He is a published author and that is something we did into in today's episode, going over some of his findings relating to natural bodybuilding diets and peaking strategies. Timestamps: 01:08 Andrew starts off with talking about his background 08:08 Andrew talks about how bodybuilding changed him 14:44 Andrew continuous with talking about the limitations on bodybuilding studies 18:44 Andrew speaks about his papers and what successful bodybuilders do 27:47 Andrew elaborates on nutritional strategies of the successful athletes vs. "unsuccessful" 35:28 Genetic impact or overall muscle mass? 41:05 Andrew shares a slight peak into common training modalities and cardio 48:39 Andrew further talks about training splits 53:38 How much pepsi max does some competitors drink? https://www.instagram.com/fuelledbyscottsoats/ https://www.researchgate.net/profile/Andrew_Chappell Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=mF8zRaw71kM __ 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 __ 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/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ 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

London Seminar 2019 http://revivestronger.com/product/london-seminar-19/ The final instalment of the three-part London Seminar series is Mike Israetel. This time, Mike talks about what to expect at the upcoming London Seminar, diet methodologies and things he has learned throughout his career. Timestamps: 00:20 Mike starts off with talking about his lessons learned from his cutting phases 29:48 How to get rid of water and strategies for dieting populations such as carb cycling, diet breaks, refeeds, etc. 38:35 Diet breaks with higher bodyfat? 47:47 Mike talks about what he's going to cover in London at the seminar 01:10:25 When coming out of contest prep, is a metabolite training recommended? Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=RJ0AY0ST-cY __ 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 __ 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/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ 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

London Seminar 2019 http://revivestronger.com/product/london-seminar-19/ James Hoffmann comes onto the podcast to talk all things recovery. From the importance of sleep, de-stressing to the efficacy of massage therapy and more. Timestamps: 04:21 What approaches has James changed in regards to recovery and fatigue management 06:55 Efficacy of HRV for a physique athlete 11:29 How bad is waking up a few times during the night 14:10 Protein pre-bed negatively impacting sleep? 16:24 James speaks about personal experience with athletes who don't need much sleep? 20:21 James take on training after a poor night of sleep 23:17 Can someone being under-recovered in a muscle group without soreness 27:15 Anything that can be done for connective tissue recovery? 30:47 James talks about supplements 33:20 James follows up with talking about the placebo effect 36:01 How big of an effect can compassionate touching have 38:42 Does training within 24h impede recovery 41:54 James shares his take on volume landmarks for legs vs. the general recommendations out there 45:20 James thoughts on exercise variations on stimulus/fatigue ratio 55:01 James talks about reps in reserve The Recovery E-book • http://bit.ly/2vREaH0 • IG: https://www.instagram.com/rpdrjames/ • Facebook: https://www.facebook.com/jhoffm8 Thanks, please comment, like and subscribe! COACHING: http://revivestronger.com/online-coaching/ WEBSITE: http://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger TWITTER: http://www.twitter.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=bDMmI0ae2Ig __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ __ 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/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: http://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Gabrielle is back...again! She has a PhD in Human Nutrition, Foods and Exercise and is coming to the London Seminar 2019 as well! To celebrate this, we delve into a Q&A about gut health. London Seminar 2019 http://revivestronger.com/product/london-seminar-19 Timestamps: 02:04 Why might Greens powders be harmful? 10:53 Multivitamin or Greens powder 13:14 How sweeteners impact the gut 21:28 What role does Sodium & potassium play for gut health 27:42 Circadian Rhythm and sleep on the microbiome 32:02 Do we benefit from eating at similar times? 35:51 Fasting beneficial for gut health? 40:47 Why is eating in a sympathetic state a bad thing? 52:00 Research on elimination diet for digestive issues Gabrielle's Website: https://vitaminphdnutrition.com/ Gabrielle's Facebook: https://www.facebook.com/gabrielle.fundaro Gabrielle's Facebook: https://www.facebook.com/VitaminPhD/ Gabrielle's Instagram: https://www.instagram.com/vitaminphd/ Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=tzgqnim3Z3M __ 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 __ 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/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ 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

Alex Kolliari-Turner knows a tonne about muscle. He is currently in his 2nd year of his PhD at the University of Brighton. Specifically, he is conducting research into the effect of anabolic steroids on muscle gene expression, epigenetic markers and their influence on the enhancement of muscle memory. Sounds really interesting, that’s because it is! We talk about this research, how you could help with it and the hypothesis Alex has and what the practical realities of that would mean. Post to share & all info: https://www.facebook.com/alexkt10/posts/10216047356048997 If interested please email Alex Kolliari-Turner on A.Kolliari-Turner@brighton.ac.uk for further details. Timestamps: 01:24 Alex talks about himself and the study 06:58 What got Alex into this field of research 09:38 Alex talks about the processes of hypertrophy 33:36 Similarities to fat cells and cellular memory systems 37:43 Alex on the theory on hyperplasia 40:59 What people Alex is looking for. Furthermore, he talks about steroids and sarms 45:13 Alex shares insight into people who took steroids in the past and competitive advantages? 51:30 Anabolic use, its side effects and adverse health prevention Want to read the transcript? https://wp.me/p6w3by-3wL Thanks, please comment, like and subscribe! COACHING: http://revivestronger.com/online-coaching/ WEBSITE: http://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger TWITTER: http://www.twitter.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=Op2gte8TO90 __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ __ 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/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: http://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices