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I interviewed Eddie Saldana, who is the reigning WNBF overall bodybuilding champion. We talk about his contest prep training, nutrition, and contest season results. A great listen to find out how a world champion runs contest prep. IG: @eddie__1995 ------------------------------- My e-books: https://askdrswole.com/ MASS Research Review: https://www.massmember.com/a/2147986175/LwzhWs82 (This is an affiliate link - I’ll receive a small commission when you use it) Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Find me on social media: YOUTUBE: https://www.youtube.com/@DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information presented here.  ------------------------------- #bodybuilding #wnbf #naturalbodybuilding

Eric Helms joins the podcast to break down exactly how he approached nutrition, training, and recovery during his 2025 contest season. Eric is a natural bodybuilder, coach, researcher, and co-founder of 3DMJ, known for applying evidence-based principles at the highest level of physique sport. In this episode, I have Eric walk step-by-step through how he structured his training blocks, adjusted calories and macros across the season, and managed fatigue while competing. We also dig into the key lessons he’s taking forward from his 2025 results. This is a value-packed discussion for lifters who care about long-term progress. 0:34 weight changes and diet throughout prep 19:34 Eric’s contest prep training program 35:44 competition results 1:23:48 lessons from the season IG: @helms3dmj https://www.3dmusclejourney.com/ ------------------------------- My e-books: https://askdrswole.com/ MASS Research Review: https://www.massmember.com/a/2147986175/LwzhWs82 (This is an affiliate link - I’ll receive a small commission when you use it) Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Find me on social media: YOUTUBE: https://www.youtube.com/@DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information presented here.  -------------------------------

I had Jim Wendler (Creator of 531) back on the Swole Radio Podcast to discuss training for strength and size. We discuss: 0:25 Current model for training beginners for strength and size 21:00 How to address the first stalls as a beginner 27:24 Rep ranges and progression for assistance lifts 33:45 How many days per week do intermediates need to maximize progress? 38:44 Alternatives to the squat, bench press, and deadlift 41:43 Minimalistic power building approach 52:20 Myths about steroids Find Jim at: https://www.jimwendler.com/ ------------------------------- My e-books: https://askdrswole.com/ MASS Research Review: https://www.massmember.com/a/2147986175/LwzhWs82 (This is an affiliate link - I’ll receive a small commission when you use it) Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Find me on social media: INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ PODCAST (Swole Radio): https://open.spotify.com/show/5dDtoBh... ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information presented here.  ------------------------------- #hypertrophy #MuscleGrowth #workout

I had Alberto Nunez back on the Swole Radio Podcast to analyze his current training program. We discuss: 0:14 training split and layout 11:06 his main exercises for each muscle group 24:10 training volumes (sets per week) 30:23 his results training 3 days per week 40:08 intensity techniques: heavy singles, moo reps 50:55 nutrition, bulking and cutting vs. body recomposition  Alberto’s IG: @nunez3dmj 3dmj: https://www.3dmusclejourney.com/ ------------------------------- My e-books: https://askdrswole.com/ MASS Research Review: https://www.massmember.com/a/2147986175/LwzhWs82 (This is an affiliate link - I’ll receive a small commission when you use it) Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Find me on social media: YOUTUBE: https://www.youtube.com/@DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information presented here.  -------------------------------

I had Brad Schoenfeld back on the Swole Radio Podcast to discuss optimal training for hypertrophy. We cover some of his recent research and perspectives: 0:23 Without fail: muscular adaptations in single set resistance training performed to failure or with repetitions in reserve  4:18 is there an incremental benefit of training closer to failure? 7:39 Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy 16:38 how to program rep ranges for hypertrophy 24:34 Do cheaters prosper? Effect of externally supplied momentum during resistance training on measures of upper body muscle hypertrophy 28:10 Optimizing resistance training technique to maximize muscle hypertrophy: a narrative review 32:08 how do you know if an exercise is good for you? 37:24 how should people find their optimal training volume? 43:20 how to run deloads Brad’s IG: @bradschoenfeldphd ------------------------------- My e-books: https://askdrswole.com/ MASS Research Review: https://www.massmember.com/a/2147986175/LwzhWs82 (This is an affiliate link - I’ll receive a small commission when you use it) Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Find me on social media: YOUTUBE: https://www.youtube.com/@DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information presented here.  -------------------------------

I had Dr. Eric Helms back on the Swole Radio Podcast where we discuss max efficiency training for hypertrophy - how to get the most out of your time. We cover: 0:52 outline of efficient training 6:36 developing cardiovascular abilities 10:19 how to implement supersets 15:58 rest pause vs. straight sets vs. drop sets 24:32 failure training for people short on time 28:09 optimal rest period length 36:51 program examples for 2 x 1h, 2 x 30 min, and 2 x 15 min weekly workouts 56:25 update on Eric’s training and contest prep ------------------------------- My e-books: https://askdrswole.com/ MASS Research Review: https://www.massmember.com/a/2147986175/LwzhWs82 (This is an affiliate link - I’ll receive a small commission when you use it) Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Find me on social media: INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ PODCAST (Swole Radio): https://open.spotify.com/show/5dDtoBh... ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information presented here.  ------------------------------- #PPL#ArnoldSplit#DrSwole #MuscleGrowth#Bodybuilding#bulking#PushPullLegs#UpperLowerSplit#Squat#deadlift#chestworkout#backworkout#shoulderworkout#armworkout#legday

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss myths and controversies about natural bodybuilding. 1:01 Is the natty limit real? 8:50 Realistic ranges of muscle gain per year, as a beginner, intermediate, advanced, bodybuilder 23:05 How long does it take to capture most of your gains as a natural? 33:56 At what age range are natural bodybuilders at their peak? 46:44 How should advanced naturals track progress over long time scales? 55:01 Comment on these statements: “You can’t get big without getting strong as a natural” 1:00:43 “Natural supplements are useless for muscle growth”. What % edge can you get with natural supplements? Eg. Creatine 1:05:55 How far can people get with the “gaintaining” approach? Find Eric: IG: @helms3dmj https://3dmusclejourney.com/ ------------------------------- My e-books: https://askdrswole.com/ MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small commission when you use it) Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Find me on social media: INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ PODCAST (Swole Radio): https://open.spotify.com/show/5dDtoBh... ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information presented here. 

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss his new pure bodybuilding approach. He has made some major changes to his programming with great results. We talk about: 0:32 Overview of how things have changed since contest prep 3:22 Current training split 14:53 Main movements 19:47 Supersets 31:48 Rest pause / drop sets 43:24 Tracking progress on drop sets 46:43 Updating on Eric’s nutrition 48:34 Rate of weight gain and calorie intake for bulking 51:15 Body composition tests 57:25 Variables that made the most difference  Find Eric: https://3dmusclejourney.com/ IG: @helms3dmj ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small commission when you use it) My e-books: https://askdrswole.com/ Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- Disclaimers: Opinions captured in these videos do not necessarily reflect the views of the creators. Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video. 

I had the honour of having Dr. Eric Helms back on the Swole Radio Podcast to discuss fat loss: 1:10 Does eating clean matter for fat loss? 6:23 Fiber intake 13:17 Nutrient timing: distributing carbs 21:34 Post-workout nutrition 26:07 Protein timing 34:17 Bedtime nutrition 39:24 Refeeds & diet breaks 50:39 Adjusting macros Find Eric: https://3dmusclejourney.com/ IG: @helms3dmj ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small commission when you use it) My e-books: https://askdrswole.com/ Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- Disclaimers: Opinions captured in these videos do not necessarily reflect the views of the creators. Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video. 

I had Dr. Mike Israetel (co-founder of Renaissance Periodization and Team Full-ROM) back on the Swole Radio Podcast to discuss his current training set-up (during contest prep). We discuss: 1:10 training split 9:34 main movements, underrated exercises 29:11 training volume 38:45 intensity techniques 53:57 progression & mesocycle design ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small commission when you use it) My e-books: https://askdrswole.com/ Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives. ------------------------------- Disclaimers: Opinions captured in these videos do not necessarily reflect the views of the creators. Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video. 

Dr. Eric Helms is back on Swole Radio to recap his 2023 season, where he turned pro as a bodybuilder in the WNBF and competing in WNBF Worlds. We cover: 1:08 Thought process behind planning prep 6:50 Diet/macros in the off-season vs. prep 11:22 Meal structure 24:47 Rates of loss 34:44 Diet manipulations to make prep easier 43:38 Training for powerlifting & bodybuilding 51:11 Training periodization techniques 54:32 What was different about this prep? 59:24 What changes does Eric expect and how will he achieve them? Find Eric: https://www.youtube.com/@Team3DMJ IG: @helms3dmj ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small commission when you use it) My e-books: https://askdrswole.com/ Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives. ------------------------------- Disclaimers: Opinions captured in these videos do not necessarily reflect the views of the creators. Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video. 

I had Jeff Alberts (The Godfather) back on Swole Radio to discuss his 2023 prep and some natural bodybuilding wisdom. Find Jeff:  https://3dmusclejourney.com/ IG: @3dmj_godfather ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small commission when you use it) My e-books: https://askdrswole.com/ Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives. ------------------------------- Disclaimers: Opinions captured in these videos do not necessarily reflect the views of the creators. Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video. 

I had Max Coleman on to speak about some new studies out of Brad Schoenfeld’s group. We cover these studies (and more): Muscular adaptations in drop set vs. traditional training: a meta-analysis Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations The effects of a one-week deload period during supervised resistance training on muscular adaptations ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small commission when you use it) My e-books: https://askdrswole.com/ Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share the female perspective on dating and relationships, and to inspire men to chase excellence and transform their lives. ------------------------------- Disclaimers: Opinions captured in these videos do not necessarily reflect the views of the creators. Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video. 

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal calories and macros for fat loss. We discuss: 0:35 Muscle and strength pyramids 7:19 How do you find maintenance calories? 15:06 Choosing a calorie deficit 26:00 For more advanced bodybuilders, how fast can you lose fat without losing muscle? 29:03 How will you know you’re losing muscle? 32:04 Protein for fat loss 37:53 Protein in the offseason vs. in contest prep 40:17 Does speed of digestion matter for protein? 42:37 Carbs for fat loss 46:06 Minimum requirements for fat intake 55:54 Contest prep update from Eric Find Eric: https://3dmusclejourney.com/ IG: @helms3dmj New Bodybuilding Program Design Course: https://www.3dmjvault.com/courses/bodybuilding-program-design ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small commission when you use it) My e-books: https://askdrswole.com/ Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

A great episode with Dr. Pak Androulakis-Korakakis - PhD, coach at Stronger by Science, and chief editor of the REPS Research Review. We talk about some new research on minimalist training, changes that happen in contest prep, and deloading.  Find Dr. Pak : https://linktr.ee/drpak On IG: @dr__pak ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I’ll receive a small commission when you use it) My e-books: https://askdrswole.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.