The Revive Stronger Podcast

This time, Andrea Valdez from 3DMUSCLEJOURNEY joins us for a Q&A. Andrea talks about psychological aspects of being a successful physique athlete, body-fat distribution and how to overcome challenges in life. Andrea Valdez; figure competitor, powerlifter, bodybuilding coach (for 3DMJ) and well a hell of a lot more. 3DMJ YouTube/Podcast: https://www.youtube.com/user/Team3DMJ Muscle & Strength Pyramids: http://muscleandstrengthpyramids.com/ Andrea's Instagram: https://www.instagram.com/av_fit Timestamps: 02:34 Lessons Andrea learned over the time being a physique competitor 06:12 Andrea talks about balancing life & bodybuilding 11:48 Andrea shares her thoughts on how to learn to periodise flexibility/rigidity 20:46 Andrea take on the mindset you need to have a successful offseason 28:06 Andrea response to a quote she posted on Twitter 35.52 Andrea answer the question on what challenges she has seen as a woman in the fitness industry and how to overcome them? 48:07 Andreas take on how to deal with clients who are already on a severely low calorie intake 52:43 Andreas speaks about body-fat distribution after cyclical gaining/cutting phases 55:31 Andrea opinion on psychology to adhere for physique athletes 1:00:00 Andrea answers the question what made her go into physique sport? 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=v_ggUiQfnhM __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • http://bit.ly/2vSuSub __ 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 __ 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

The Dr's roundtable: Dr. Mike Israetel and Dr. Eric Helms get into a discussion around the overload principles. Talking about things such as what progressive overload actually means, ways to progressively overload and additionally to that the doctors debate about the importance of muscle damage in regards to hypertrophy. Timestamps: 00:32 Eric defines what exactly progressive overload is? 02:36 Eric then talks about different ways to progress specifically for hypertrophy 05:50 Mike shares his thoughts on ways to progressively overload 16:20 Eric responds to Mike's hierarchy of progression models 21:49 Eric touches on the accumulated progression model of MEV to MRV 28:34 Mike comments back to Eric's criticism of the hierarchy and MRV concept 46:41 Eric asks Mike about the role and importance of muscle damage for hypertrophy 52:54 Eric talks about his stance on muscle damage in regards to hypertrophy 58:30 Mike responds to Eric's opinion 01:08:46 The two discuss how to assess progress starting with Eric 01:16:04 Mike shares his way of assessing progress • Team 3DMJ's website: http://3dmusclejourney.com/ • Eric’s instagram: https://www.instagram.com/helms3dmj/ • MASS: https://goo.gl/c7FSJD 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=VSdJNDPAWfY __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • http://bit.ly/2vSuSub __ 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 __ 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 week we are joined by Miguel Blacutt. Miguel is a very smart and humble guy, who is currently studying Nutritional Biochemistry, is an online coach and has contributed to some large publications including Alan Aragon's Research Review (AARR). A bit more about Miguel: Intern at Bayesian Bodybuilding Contributing Writer at BioLayne LLC Chief Science Officer and Coach at Physique Development Studies Nutritional Biochemistry Time stamps: 02:49 Miguel describes what exactly MPS (Muscle Protein Synthesis) is 05:45 Miguel talks about how we can stimulate MPS 07:03 Miguel explains the necessity of Leucine for MPS 15:48 Miguel gives insight into the importance of protein intake per meal & protein timing 22:59 Miguel shares his thoughts on some practical applications to maximise MPS 28:00 Miguel talks about whether protein can be wasted or not 30:31 Miguel answers the question on if there's a time for a higher protein intake 34:00 Miguel describes what exactly BCAA's are and their physiological effects Links Mentioned: Miguel's YouTube - https://www.youtube.com/c/MiguelBlacutt Miguel's Website - http://www.physiquedevelopment.com/ Miguel's InstaGram - https://www.instagram.com/mblacutt/ Miguel's Facebook - https://www.facebook.com/miguel.blacutt 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=fDoFCxZnu8o __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • http://bit.ly/2vSuSub __ 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 __ 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 talks about dietary adherence, inspiration and motivation. Furthermore, he gives an insight into the upcoming Renaissance Periodisation Diet Book 2.0. Time Stamps: 01:35 Mike Israetel talks about if there's a maximum amount of mini cuts you can run? 07:00 Mike Israetel explains how to set up your training for a transitioning 11:30 Mike Israetel talks about dietary adherence & motivation 35:03 Mike Israetel gives a brief insight into the upcoming RP Diet E-book 2.0 45:34 Mike Israetel dispels the question about thirst mistaken for hunger 51:22 Mike Israetel on lower RPE's and individuals not training hard enough "Renaissance Periodization Diet Ebook" ↳ http://bit.ly/2wGuuMU 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=EJGGX3HankM __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • http://bit.ly/2vSuSub __ 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 __ 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

Dr. Eric Helms is a pro natural bodybuilder, PHD, author and coach. This is the first of hopefully many to come Q&A's with Dr. Helms. In this episode Eric talks about how he's progressively overloading with his clients and recommendations for individuals, carb cycling, fat cell physiology and more. • Team 3DMJ's website: http://3dmusclejourney.com/ • Eric’s instagram: https://www.instagram.com/helms3dmj/ • MASS: https://goo.gl/c7FSJD 02:43 Eric talks about progressive overload with clients and other individuals 14:47 Eric's take on different progression schemes in volume and programming setups 28:18 Eric covers the question about a 1.5x vs. 2x training frequency 37:14 Eric answers the question about fat cell physiology 46:43 Eric shares his thoughts on carb cycling 58:00 Eric's experience on calorie adjustments based on NEAT 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=UMW_p4zriCY __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • http://bit.ly/2vSuSub __ 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 __ 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

Broderick Chavez is the ‘Evil Genius’ and he is back talking about the comments being made on the previous episode! Watch here https://youtu.be/tbutiVOebro He replies to the feedback and critique being made. Broderick goes more in depth about his latest statements. He explains his methodologies and reasoning behind his approaches and answers the follow-up questions the listeners had. 00:55 Broderick's response to the last episode's feedback 07:41 Broderick talks about calorie cycling on a cut 15:24 Broderick's take on energy intake on a deload 18:52 Broderick answers the question about refeeds 23:15 Broderick replies on a comment about energy substrates for the body 27:56 Broderick talks about insulin in response to carbs and proteins 32:17 Broderick speaks about higher protein intakes and Antonios studies 35:25 Broderick answers the question about additive protein from carbohydrate sources 42:30 Broderick covers the question about periodisation 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=PQaHTdnNB2o __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • http://bit.ly/2vSuSub __ 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 __ 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

Professional natural bodybuilder Jeff Nippard discusses his offseason, nutrition strategies, neck training, visual appearance manipulation, macro intake, training approaches, and recovery modalities. He shares insights on optimal body fat ranges, intuitive eating, and maximizing hypertrophy through progressive overload and high frequency programs.

James Hoffman comes onto the podcast to talk all things recovery. From the importance of sleep, de-stressing to the efficacy of massage therapy and more. Time Stamps: 05:05 James Hoffman explains why recovery is important. 10:38 James Hoffman tells us what he finds most interesting within the topic of Recovery 20:20 James Hoffman goes over the recovery hierarchy 30:24 James Hoffman explains when might be very good times to keep stress low 38:00 James Hoffman tells us how best to handle training in the evening 42:30 James Hoffman explains the importance of nutrition and active recovery 51:35 James Hoffman explains why light sessions & deloads are superior to doing nothing 1:07:15 James Hoffman explains how we can derive the efficacy of certain recovery methods Thanks, please comment, like and subscribe! The Recovery E-book • http://bit.ly/2vREaH0 Podcast with Melissa Davis • https://www.youtube.com/watch?v=XzQQKSpoR9I • IG: https://www.instagram.com/rpdrjames/ • Facebook: https://www.facebook.com/jhoffm8 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=qqNyEGKzj5g __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • http://bit.ly/2vSuSub __ 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 __ 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

Broderick Chavez is the ‘Evil Genius’ is back talking about high carb, low fat massing! From why this approach might be superior to just aiming to hit protein and calories, to why separating carbs and fats from one another might be a good idea and what we should do with our carbs on rest days. This is a subject Broderick is very passionate about and I think that was clear in todays Podcast. Time Stamps: 01:30 Broderick Chavez answers; what is the high carb low fat mass? 11:35 Broderick Chavez explains the difference to this vs. just hitting protein & calories. 28:35 Broderick Chavez tells us how low we can go with our fat intake without seeing issues. 32:55 Broderick Chavez explains why fat & carb combining might be a concern. 41:55 Broderick Chavez talks to the 'cost' of this approach. 43:40 Broderick Chavez answers; should we lower carbs & up fats on rest days? 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=tbutiVOebro __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • http://bit.ly/2vSuSub __ 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 __ 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 dispels myths on narrow food selection, tells you how to find the least you need to grow, responds to recent critiques of MRV and much more. Time Stamps: 02:20 Mike Israetel explains how to find your MEV in a single mesocycle 16:05 Mike Israetel explains why we might want to avoid fats post workout 23:50 Mike Israetel dissects a 'vertical diet' approach for optimising digestion 35:32 Mike Israetel address some recent critiques of MRV 52:25 Mike Israetel answers "how does meal frequency change through the different phases of dieting?" “How much should I train?” ↳ http://bit.ly/2hfaPhl ⇨ Instructions on how to find your personal training Volume Landmarks ⇨ Guidance on how to optimize your Volume Landmarks while dieting ⇨ Includes worksheet templates for Volume Landmark tracking ⇨ Applications of the Volume Landmarks for a variety of sports and athletic career maturity levels Thanks, please comment, like and subscribe! COACHING: http://www.revivestronger.com/online-person-training/ WEBSITE: http://www.revivestronger.com SNAPCHAT: http://www.snapchat.com/add/revivestronger 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=k0o9SF0Ru6A __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • http://bit.ly/2vSuSub __ 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 __ When you're interested in online coaching, please go visit our website and follow the application form: http://www.revivestronger.com/online-person-training/ Learn more about your ad choices. Visit megaphone.fm/adchoices