The Revive Stronger Podcast

The questions YOU want answered by Dr. Mike Israetel. - 1:32 Delayed Onset Muscle Soreness (DOMS) as a indicator for progress. - 16:20 How to approach training whilst sick. - 24:30 The transition period between cutting & bulking (in-depth). - 34:07 Preventing low test during dieting. - 40:00 How to programme as a beginner. ~ We're on itunes: https://itunes.apple.com/gb/podcast/macros-bodybuilding-powerlifting/id1145138636?mt=2 We're on soundcloud: https://soundcloud.com/macrosbodybuildingpowerlifting ~ • Mike's Facebook: https://www.facebook.com/michael.israetel • RP Understanding Healthy Eating Book: http://renaissanceperiodization.com/shop/understanding-healthy-eating/ ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com SNAPCHAT: www.snapchat.com/add/revivestronger FACEBOOK: www.facebook.com/revivestephenhall TWITTER: www.twitter.com/revivestronger INSTAGRAM: www.instagram.com/revivestronger MYFITNESSPAL: www.myfitnesspal.com/food/diary/snhall1990 Learn more about your ad choices. Visit megaphone.fm/adchoices

In todays podcast me & coach Mark tackle the questions put across by some of our clients at Revive Stronger. ~ How do we know whether a source of information is legitimate? Have we ever had to change our mind about what we once believed? Who do we follow and why? MPS what is it? How do we maximise MPS? Should we wake up to keep MPS elevated? Why eating chicken breast in the middle of the night isn't optimal. A better approach to the night time fast. How we tackle our diets whilst travelling. The importance of planning. Taking responsibility of your diet whilst away. Having controlled flexibility. ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com SNAPCHAT: www.snapchat.com/add/revivestronger FACEBOOK: www.facebook.com/revivestephenhall TWITTER: www.twitter.com/revivestronger INSTAGRAM: www.instagram.com/revivestronger MYFITNESSPAL: www.myfitnesspal.com/food/diary/snhall1990 Learn more about your ad choices. Visit megaphone.fm/adchoices

The questions YOU want answered by Dr. Mike Israetel. ~ TRAINING - 1:30 - Corentin Clement: As a Powerlifter , do you think that WUP is better than block periodization for intermediate lifter since he can probably add some weight to his lift every 3 weeks or so? - 10:30 Stephen Caserta What are your thought on tempo training and where do they fit in training? - 15:30 Zafer Barutcuogl: Deeper squats are better for quad hypertrophy, but my high-bar full-depth 1RM is 20% lower than my PL squat (and front squats another 20% weaker). At which point does the drop in intensity cancel out the added ROM benefits? NUTRITION - 21:50 Wisdom Valleser: Dr. Mike, you said muscle is harder to gain than it is to maintain thus it's easy to keep it on once you have them. So why then do we need to hold weight after a massing phase? Why can't we proceed to the cutting phase immediately? - 24:15 Trevor Fullbright: If someone's main goal is to spend a few years trying to gain as much muscle as possible, is there any detriment to doing shorter, yet hard cutting phases vs longer, yet less serve calorie restricted phases in order to get back to massing sooner? Assuming you have no performance oriented goals looming during the cutting phase. - 28:30 Kate Ann: As long as one consumed n-3s from fish, is it okay for an active female to eat very low fat (say around 10% or .1 gm/lb.) year round because she prefers carbs, if she is eating a nutrient dense diet and feels (subjective) great? - 31:50 Matias Bergstrøm Andersen: For a maintenance phase to stabilise bodyweight, will a recomping diet have any drawbacks opposed to eating at maintenance every day? SUPPLEMENTATION - 34:12 Sebastian Rs: Would you suggest taking Citrulline Malate as a bodybuilder? And what other supplements are you recommending? - 39:15 Arash Ensani: Do you use caffeine? How do you use it? - 47:14 Derek Dixon I see claims made that certain "low-temperature processed" protein powders are significantly better than their regular protein powder counterparts for meal replacement. Do you have any insight into the validity of these claims? If they are better, is there a way to quantify just how much better? Often, the LTP powders are significanly more expensive than other powders, so some standard of comparison as to their efficacy would help determine if it's worth the premium. OTHERS - 51:00 Emma Green: Do you think there need to be any differences for females vs males with regards to training or nutrition? ~ • Mike's Facebook: https://www.facebook.com/michael.isra... • RP Diet Book: https://renaissanceperiodization.com/... • Scientific Principles of Strength Training: https://renaissanceperiodization.com/... ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com SNAPCHAT: www.snapchat.com/add/revivestronger FACEBOOK: www.facebook.com/revivestephenhall TWITTER: www.twitter.com/revivestronger INSTAGRAM: www.instagram.com/revivestronger MYFITNESSPAL: www.myfitnesspal.com/food/diary/snhall1990 Learn more about your ad choices. Visit megaphone.fm/adchoices

Females, listen in..weights can make you bulky...if you use them incorrectly...reverse dieting does work...but not how you think it might. Me, Mark and Mike bust some female training and nutrition myths. ~ We cover: • Females dieting on extremely low calories. • The realities of Reverse Dieting. • The importance of periods of maintenance during dieting phases. • Lifting weights makes you 'bulky' • The problem with traditional female training programmes. • How to programme to not get bulky. • Creating client buy in for training/nutrition regimes. • Powerlifting for females. • Why women shouldn't throw away the scale. • Mike's exciting news. ~ She lifts: http://www.jmaxfitness.com/she-lifts/ Waiting list: http://www.jmaxfitness.com/she-lifts-waiting-list/ Or my affiliate link: http://st3v3hall.maxwelj15.hop.clickbank.net (in case you wanted me to make some moolah!) ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com SNAPCHAT: www.snapchat.com/add/revivestronger FACEBOOK: www.facebook.com/revivestephenhall TWITTER: www.twitter.com/revivestronger INSTAGRAM: www.instagram.com/revivestronger MYFITNESSPAL: www.myfitnesspal.com/food/diary/snhall1990 Learn more about your ad choices. Visit megaphone.fm/adchoices

How should a powerlifter train for weak points? Mike Israetel gives you the low down on the steps you should follow. ~ Steps: 1. Technique. 2. True limiting factors. 3. Career peak considerations. 4. Opportunity costs. 5. Considerations for MRV. 6. Sequencing with relation to training phase. ~ • Mike's Facebook: https://www.facebook.com/michael.israetel • RP Diet Book: https://renaissanceperiodization.com/shop/the-renaissance-diet/ • Scientific Principles of Strength Training: https://renaissanceperiodization.com/shop/scientific-principles-of-strength-training/ ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com SNAPCHAT: www.snapchat.com/add/revivestronger FACEBOOK: www.facebook.com/revivestephenhall TWITTER: www.twitter.com/revivestronger INSTAGRAM: www.instagram.com/revivestronger MYFITNESSPAL: www.myfitnesspal.com/food/diary/snhall1990 Learn more about your ad choices. Visit megaphone.fm/adchoices

Coaches Steve & Mark have Mike Israetel from Renaissance Periodisation to give you guys the scoop on Specialisation Blocks for Bodybuilders. ~ We cover: - Symmetry now vs. later and its implications for overall development. - The impact of training age on programming. - Limited total system MRV, yet higher individual muscle group MRV and it’s implications. - Specific microcycle programming for prioritising body-parts. - Genetics role in weak-points and the need for accepting realistic limitations. - Definitions for Novice, Intermediate and Advanced trainees. - Fat Free Mass Index (FFMI) and it’s relevance for training advancement. - A persons strength or muscularity doesn’t necessarily relate to their knowledge base. - Slight tangent: The importance on looking at those who have been successful. - Specific programming methods for specialisation blocks (no. prioritised, adaptive resistance etc.) ~ • Mike's Facebook: https://www.facebook.com/michael.israetel • RP Diet Book: https://renaissanceperiodization.com/shop/the-renaissance-diet/ • Scientific Principles of Strength Training: https://renaissanceperiodization.com/shop/scientific-principles-of-strength-training/ ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com SNAPCHAT: www.snapchat.com/add/revivestronger FACEBOOK: www.facebook.com/revivestephenhall TWITTER: www.twitter.com/revivestronger INSTAGRAM: www.instagram.com/revivestronger MYFITNESSPAL: www.myfitnesspal.com/food/diary/snhall1990 Learn more about your ad choices. Visit megaphone.fm/adchoices

Coaches Steve & Mark have Mike Israetel from Renaissance Periodisation to give you guys the scoop on Programming for Bodybuilding Prep. ~ We cover: - How to best maintain muscle mass when cutting/in a hypocaloric diet. - Training implications, interpretations of the scientific literature. - The importance of keeping an open mind & the value of experience & those who have 'been there & done that' successfully - Deloading; calories & frequency during a contest prep & the mental battle that comes with that. - How to best transition out of your dieting phase. ~ • Mike's Facebook: https://www.facebook.com/michael.israetel • RP Diet Book: https://renaissanceperiodization.com/shop/the-renaissance-diet/ • Scientific Principles of Strength Training: https://renaissanceperiodization.com/shop/scientific-principles-of-strength-training/ ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com SNAPCHAT: www.snapchat.com/add/revivestronger FACEBOOK: www.facebook.com/revivestephenhall TWITTER: www.twitter.com/revivestronger INSTAGRAM: www.instagram.com/revivestronger MYFITNESSPAL: www.myfitnesspal.com/food/diary/snhall1990 Learn more about your ad choices. Visit megaphone.fm/adchoices

Me & Mark talk about the important of Nutrient Timing. - Where it comes in our priorities. - How me & Mark time our meals. - Mark used to have protein shakes in the shower. - The most 'optimal' protein dosing strategy. - How small changes can lead to big results. - Timing of carbs & fat, is it important? - How key it is to individualise timing. COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com SNAPCHAT: www.snapchat.com/add/revivestronger FACEBOOK: www.facebook.com/revivestephenhall TWITTER: www.twitter.com/revivestronger INSTAGRAM: www.instagram.com/revivestronger MYFITNESSPAL: www.myfitnesspal.com/food/diary/snhall1990 Learn more about your ad choices. Visit megaphone.fm/adchoices

Me & Mark talk about the Olympics. - Cupping and placebos. - The role of genetics in the Olympics. - The reality of drug use. - The importance of focussing on self and not others. - Balancing inspiration vs. comparison. COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Me & Mark discuss what superfoods are and are not. - What are superfoods? - Should we eat superfoods? - How important are superfoods? - Is it just clever marketing? - Can you get the benefit elsewhere? - Where do superfoods lie within our nutritional priorities? - Changes we have made to our diets that have made a positive difference. COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Mark heads up the show and we discuss supplementation. - BCAAs, worth it or nah? - What supplements do we recommend to our clients? - Remembering our priorities. - Caffeine Periodisation. - Creatine Monohydrate - why, how and when? - Cases for speciality supplementation. - Dispelling supplement myths. COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Me and Mark talk about our current training and nutrition, we're both looking to get big and stay lean. We talk about the need for a calorie surplus, our current training splits, why progressive overload is so important and how long you should look to bulk for. COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Me and Mark go over the recent trend that is Pokemon Go and how the gamification of exercise is something very positive. We also touch on how important NEAT is as a contributor to total calorie burn and how we track it with our clients. COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com Learn more about your ad choices. Visit megaphone.fm/adchoices

On todays show I am excited to introduce Merat Tafreshi; Studied Nutrition & Sports Science at St.Marys University, Nutrition & Strength Coach for Tenacity Fitness, he holds the all time UK Cross-fed raw with wraps squat, won two British titles and two world titles and recently competed in Bodybuilding for the first time. Topics we covered: - How Merat started off lifting with a Bodybuilder, who told him to train for Powerlifting. -How a recent injury lead to an interest in Bodybuilding, to satisfy his need for competition. - Which is harder Powerlifting or Bodybuilding? - The Importance of having a base of Muscle for both Powerlifting & Bodybuilding. - Difference in length between a Powerlifting prep and Bodybuilding pre. - Cardio differences between Powerlifting & Bodybuilding. - Merat's Peak week. - Eating for performance vs. eating for a look. - Lifestyle differences, bodybuilding and how it can take over. - Nutritional lessons from Bodybuilding that can be used for Powerlifting. - Differences in Periodisation for Bodybuilding and Powerlifting. - Next steps for Merat's training. Thank you Merat it was a pleasure. ~ More from Merat: https://www.facebook.com/merat.tafreshi.7 ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Mark Newcombe talks about his experience surviving cancer and how he regained control via training and nutrition. Topics we covered: - Who Mark is and where he has come from. - How we found nutrition & training to gain control of our lives. - Why you need to be careful where you take your nutrition advice from. - How to use mini goals to develop a long term/process focussed mindset. - Why doing something is better than nothing. - The importance of Nutrition & Training principles. - How to keep yourself from getting disheartened with your results. - Getting out of your comfort zone is required to see results. Thank you Mark it was a pleasure. ~ More from Mark: https://www.facebook.com/mark.newcombe ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Me and Scott Tousignant discuss how to use 'muscle confusion' to spur gains. Topics we covered: • Why you should listen to Scott. • What is muscle confusion? • How can muscle confusion be used badly? • How to correctly programme for muscle confusion. • Using frequency, volume, intensity & exercise selection, to direct variation correctly & effectively. • Scott's favourite ways to vary his programmes. Thank you Scott it was a pleasure. ~ More from Scott: www.http://metabolicmasterpiece.com/ ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Denver Steyn and I discuss whether or not bodybuilders should really compete every year. Topics we covered: • When did we last compete & how many times have we competed? • What we fill our off-seasons with (Mini-Cuts, Powerlifting, Weight Gain). • How contest prep differs to mini cut (diet breaks talked about in depth). • Length of a contest prep and the aim to be ready early. Thank you Denver it was a pleasure. ~ More from Denver: www.denversteyn.com Snapchat: BiggyDee213 Instagram: BiggyDee ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Interview with Jeff Nippard; pro natural bodybuilder, gifted powerlifter and incredibly smart, humble and down to earth guy. Topics we covered: - Who Jeff is and what he does - What got Jeff into the sports of bodybuilding and powerlifting - Jeff's 'bro' history and how he used it to build his base - Nutritional Periodisation for the Bodybuilder - The reasons people fail to progress past the intermediate level - Gauging progress as an advanced trainee - Jeff's bread & butter for gaining mass - Optimal vs. Practical Application for clients - Where Jeff see's himself in 5 years time - What advice would Jeff give to the younger bodybuilder - Thoughts regarding Layne Norton's Avatar Nutrition nutritional automation - How does Jeff handle his own mobility & tips for others - How long has it taken Jeff to get where he is today & how he almost took steroids but didn't - Where does Jeff stand on the 'do as little as you need to progress' vs. 'do as much as you can to progress' Thank you Jeff and everyone for their questions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Steve Hall & Mike Samuels interview Mike Israetel & James Hoffman on all aspects relating to training, nutrition & recovery in anticipation for their UK seminars. Plus an extensive Q&A segment covering: Q1) What are the main differences between programming hypertrophy for bodybuilders vs. powerlifters? Q2) As a bodybuilder how does training differ between mass gain and fat loss? (also touched on fat loss for a powerlifter) Q3) How often should a beginner train their muscle groups if his goal is maximal hypertrophy? (training frequency discussion) Q4) How often should someone incorporate pump training with single joint movements if his goal is maximal hypertrophy? Q5) Can I drink 1/4 glass of wine in the evening while on my weight loss diet? Q6) What's better whey or Collagen for muscle growth and recovery? Learn more about your ad choices. Visit megaphone.fm/adchoices