The Revive Stronger Podcast

Today Steve interviews Dr. Andy Galpin. Andy has a degree in exercise science, masters in human movement sciences and a PhD in human bioenergetics. So as you can tell already, he is incredibly well educated and what I love about Andy is that he thinks a little outside the box (more in the episode!). He also has his own lab and focuses his attention on teaching classes, running this lab, weightlifting, grappling and American football. In today's episode, we dig into muscle fibre types, what the most important variables are to consider when growing muscle and why you might want to stop your bodybuilding programme now and then to maximise muscle growth! Timestamps: 01:39 Andy talks about exciting new findings in their research 03:10 Andy elaborates on his quote "The most perpetuated myth is that fibre type can’t change with training." and further gives an insight into fibre types. 14:11 Andy shares his thoughts on why bodybuilders & powerlifters might be different in size 19:12 Furthermore Andy talks about his thoughts on periodisation 25:04 Andy talks about specificity and non-specificity 33:05 Andy speaks about general progress 37:11 Andy explains what he means with what consistency actually means 39:42 Andy's take on "hard work" http://www.andygalpin.com/ http://www.thebodyofknowledge.com/ 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 MYFITNESSPAL: http://www.myfitnesspal.com/food/diary/snhall1990 YOUTUBE: https://www.youtube.com/watch?v=dG5PsOVjJVA __ 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! RP Books • http://bit.ly/2vREaH0 Scientific Principles of Strength Training • http://bit.ly/2w3th4D Renaissance Periodization Diet Ebook • http://bit.ly/2wGuuMU Understanding Healthy Eating • http://bit.ly/2uAxFZ8 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ __ 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

This time, Broderick talks all about Blood work and its importance for every athlete. Timestamps: 05:39 Broderick elaborates why you should listen to an expert and why you should get blood work done 13:41 Broderick take on the validity of finger prick blood-testing 15:46 Broderick shares and goes over his blood work 11:45 CBC (Complete blood count) 23:10 Thyroid values 27:52 BUN (blood urea nitrogen) 31:08 Minerals & Vitamins 31:56 Liver Enzymes 36:53 Lipids 39:49 Testerone Hormonal Panel 44:44 Prostate values 45:21 IGF-1 46:56 Vitamine D 48:17 Estrogen 51:50 Other valuable readings 54:54 Broderick talks about things you can easily change for your overall performance and health Broderick's website: https://www.teamevilgsp.com/ Broderick's Facebook: https://www.facebook.com/TeamEvilGSP/ Broderick's Instagram: https://www.instagram.com/teamevilgsp/ 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 MYFITNESSPAL: http://www.myfitnesspal.com/food/diary/snhall1990 YOUTUBE: https://www.youtube.com/watch?v=lhR4lE_0UWs __ 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! RP Books • http://bit.ly/2vREaH0 Scientific Principles of Strength Training • http://bit.ly/2w3th4D Renaissance Periodization Diet Ebook • http://bit.ly/2wGuuMU Understanding Healthy Eating • http://bit.ly/2uAxFZ8 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ __ 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

Disclaimer: Unfortunately, Lyle's sound wasn't the best but we still wanted to give you this piece of gold because it was frequently requested by the community that Lyle talks about the Generic Bulking Routine. Lyle McDonald is back on the show, today we go deep into his generic bulking routine. He has been interested in all aspects of human performance physiology since becoming involved in competitive sports as a teenager. Pursuing a degree in Physiological Sciences from UCLA, he has spent almost 20 years of his life studying human physiology and the science, art and practice of human performance, muscle gain, fat loss and body recomposition. Through his books, articles and his forum, he has helped thousands lose fat, gain muscle and get stronger or perform better. Timestamps: 01:16 Lyle starts with talking about how he got into creating The Generic Bulking Routine 05:46 Lyle talks about labelling lifting status 07:49 Furthermore Lyle describes how he defines beginner, intermediate & advanced 11:12 Lyle explains what he means with "Productive Training" 26:18 Lyle's opinion on adding weight to the bar as a necessity for progressive overload 30:01 Lyle shares his thoughts on functional overreaching 42:46 Lyle take on junk volume Lyle’s website: http://www.bodyrecomposition.com/ Lyle's Facebook group: https://www.facebook.com/groups/810890695609053/ 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 MYFITNESSPAL: http://www.myfitnesspal.com/food/diary/snhall1990 YOUTUBE: https://www.youtube.com/watch?v=NDjFmY_PAHY __ 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! RP Books • http://bit.ly/2vREaH0 Scientific Principles of Strength Training • http://bit.ly/2w3th4D Renaissance Periodization Diet Ebook • http://bit.ly/2wGuuMU Understanding Healthy Eating • http://bit.ly/2uAxFZ8 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ __ 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 has a PhD in Human Nutrition, Foods and Exercise. She specifically studied the role of probiotics on gut health and skeletal muscle metabolism and that is what we delve into during today’s podcast. Furthermore, Gabrielle is a Renaissance Periodization coach and has dabbled in quite a few sports, running the gamut of endurance to power. Timestamps: 02:36 Gabrielle starts with talking about how she got into things, gives a little bit of insight in the 2.0 Renaissance Diet book and furthermore touches on metabolic flexibility 15:06 Gabrielle talks about gut colonisation & microbiomes 22:11 Gabrielle shares her observation of gut permeability "leaky gut" and dietary interventions 31:21 Gabrielle speaks about dietary-fibres 34:46 Gabrielle furthermore elaborates on insoluble and soluble fibres 35:43 Gabrielle's opinion on gluten sensitivity 38:50 Gabrielle continuous with talking about pre- and probiotics 45:20 Gabrielle speaks about the impact of anti-biotics & artificial sweeteners on the gut microbiome 50:50 Gabrielle's take on the gut microbiome and dietary predisposition 53:50 Gabrielle shares insight about activity and it's effect on the gut 57:56 Gabrielle's opinion on pasteurised foods 59:56 Gabrielle's take on how to go about if you're having 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: 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 MYFITNESSPAL: http://www.myfitnesspal.com/food/diary/snhall1990 YOUTUBE: https://www.youtube.com/watch?v=-YhR5480sx8 __ 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! RP Books • http://bit.ly/2vREaH0 Scientific Principles of Strength Training • http://bit.ly/2w3th4D Renaissance Periodization Diet Ebook • http://bit.ly/2wGuuMU Understanding Healthy Eating • http://bit.ly/2uAxFZ8 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ __ 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

Hypertrophy experts Dr. Mike Israetel and Menno Henselmans discuss rest times, lifting tempo & pump work for optimal muscle growth. They cover optimal rest intervals, the impact of rest on performance, using pauses for hypertrophy, training with bands, and the importance of exercise technique and individualization. They also challenge misconceptions around perfect form, range of motion, and momentum in exercise. The hosts stress the need for evidence-based practice and focusing on overall principles in fitness.

Brad Schoenfeld the hypertrophy expert is back on the show. Brad is one of the top in the field when it comes to the development of muscular hypertrophy. An active researcher, author and trainee himself. We’re delighted to have him back on the show to talk about the ‘gainz pyramid’ and what our priorities are when it comes to growing maximal muscle tissue. Timestamps: 00:56 Brad elaborates on his quote “A majority of maximizing muscle growth - perhaps as much as 70% - is obtained from simply training hard and eating right. The other ~30% is what separates good physiques from great ones” 02:52 Brad explains what "Hard work" means in his understanding 06:51 Brad shares his thoughts on whether to go to failure or not 11:45 Furthermore Brad talks about his opinion on overreaching 16:18 Brad's take on the adequate approach of a gaining phase 23:16 Brad shares his thoughts on bodyfat % 27:16 Brad talks about common misconceptions 30:34 Brad's approach to exercise & programme variation 36:07 Brad's opinion on deadlifts for hypertrophy 38:08 Brad speaks about less useful exercises for bodybuilding 41:12 Brad shares insight into his progression style 45:41 Brad's take on the hypertrophy pathways Brad's Website: http://www.lookgreatnaked.com/ Brad's IG: https://www.instagram.com/bradschoenfeldphd/?hl=en Brad's Facebook: https://www.facebook.com/brad.schoenfeld.cscs 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 MYFITNESSPAL: http://www.myfitnesspal.com/food/diary/snhall1990 YOUTUBE: https://www.youtube.com/watch?v=hv9VtY2IJic __ 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! RP Books • http://bit.ly/2vREaH0 Scientific Principles of Strength Training • http://bit.ly/2w3th4D Renaissance Periodization Diet Ebook • http://bit.ly/2wGuuMU Understanding Healthy Eating • http://bit.ly/2uAxFZ8 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ __ 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

Mike Israetel, a renowned expert in training and nutrition, dives deep into the prime drivers of hypertrophy, weighing the merits of progressive tension overload against total training volume. He discusses optimal ages for natural competitors, stressing the importance of prioritizing muscle growth before competing. The conversation also covers the dynamics of effective volume strategies, the balance between training intensity and enjoyment, and hints at upcoming projects, including a new dietary guide designed to enhance fitness journeys.

Bret Contreras aka the glute guy. Bret is known for his amazing work with the glutes aka the butt cheeks. He has worked with thousands of people to enhance their results. Using a combination of his more than 20 years experience in the field and his PhD to provide fantastic results and information. In this amazing episode with Bret Contreras we delve into mechanical tension, what it actually is and how you can practically apply it for yourself or your clients. Furthermore, we discuss whether perdiodising for hypertrophy is necessary or not and if lower volume/intensity phases might be beneficial for signalling pathways. Timestamps: 01:45 Bret talks about Mechanical Tension 12:19 Bret gives some practical takeaways how to make use of mechanical tension 18:50 Bret shares his thoughts on periodisation for hypertrophy 29:40 Bret's personal take on deloads 37:11 Bret shares his thoughts on functional overreaching 42:44 Bret describes his thoughts on periodising for "resensitisation"-purposes due to signalling pathways and his issues with the term "Volume" 51:12 Bret speaks about personal experimentation and machine vs. free weights 1:01:08 Bret talks about anecdotal evidence that isn't supported by research Bret's Youtube: https://www.youtube.com/user/bretcontreras1 Bret's Website: https://bretcontreras.com/ Bret's Facebook: https://www.facebook.com/bretcontreras Bret's Instagram: https://instagram.com/bretcontreras1 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 MYFITNESSPAL: http://www.myfitnesspal.com/food/diary/snhall1990 YOUTUBE: https://www.youtube.com/watch?v=e59WVQ3Gk-8 __ 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! RP Books • http://bit.ly/2vREaH0 Scientific Principles of Strength Training • http://bit.ly/2w3th4D Renaissance Periodization Diet Ebook • http://bit.ly/2wGuuMU Understanding Healthy Eating • http://bit.ly/2uAxFZ8 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ __ 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

Bryan Krahn is a renowned fitness writer. Not only that but he is in fantastic shape and has been in the trenches helping others get into awesome shape for years. Today we delve into some super interesting topics including how Bryan likes to incorporate ‘bro science’ into his programming, and why that might not be a bad idea at all. From why going to the gym isn’t a sacrifice to how to appropriately use exercise variation for hypertrophy, you’re going to love this episode. Timestamps: 03:55 Bryan talks about "The Grind" 14:50 Bryan explains a quote of him "And after so many years, having travelled down all the rabbit holes, I can tell you if your goal is largely to “look good naked,” the experienced meatheads are still the best mentors." and what it stands for 20:50 Bryan's personal experience on paralysis by analysis 26:35 Bryan shares his thoughts on individual differences 30:08 Bryan describes his thoughts on exercise variation and changing variables 35:40 Bryan speaks about his go-to books to read 40:17 Bryan describes his stance on going to your physiological limits and intention in regards to training Bryan's IG: https://www.instagram.com/bryankrahn/ Bryan's Facebook: https://www.facebook.com/bryan.krahn.50 Bryan's Website: http://www.bryankrahn.com 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 MYFITNESSPAL: http://www.myfitnesspal.com/food/diary/snhall1990 YOUTUBE: https://www.youtube.com/watch?v=nBb9GsqTYgs __ 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! RP Books • http://bit.ly/2vREaH0 Scientific Principles of Strength Training • http://bit.ly/2w3th4D Renaissance Periodization Diet Ebook • http://bit.ly/2wGuuMU Understanding Healthy Eating • http://bit.ly/2uAxFZ8 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ __ 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

Join fitness experts Eric Helms, Menno Henselmans, and Mike Israetel as they delve deep into the training variables of volume, intensity, and frequency. Eric defines these crucial concepts for muscle growth, while Menno discusses practical applications and periodization. Mike challenges some of Menno's ideas, sparking a lively debate on relative intensity and how to effectively track progress. They all emphasize the significance of autoregulation and individualization in training, offering valuable insights for both beginners and advanced lifters.