Advertise on podcast: Hawk Fit Presents: Anabolic Radio

Know your limits . A mature athlete is someone who knows their limits, accepts them, and understands they can still improve on them. . An imposter is delusional to the fact they have limits and eventually their inflexible approach will be the end of them. . This is just one of the many topics of conversation in the latest episode of Anabolic Radio ft. Dr. (And now PRO) Eric Helms. We also discuss his recent competitive season among hype surrounding topics such as longer muscle length training, partials, and much more. . ➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​ . ➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFF Support the show

More often than not when trying to progress towards a certain performance or body composition related goal (e.g. build muscle, get stronger, or lose body fat) people are immediately drawn to what sounds like ‘the best’ approach, or the complexities of nutrition and resistance training. . This prevents them from mastering the basics and seeing the big picture. . We look for advanced methodologies, techniques, or protocols and proceed to pursue an approach that is inappropriate for our current level of advancement and unsustainable long term. . This is sort of like trying to build a house, or skyscraper, without a proper foundation in place. . We fail to recognize that before we apply the science of muscle building, we must first learn how to master the basics. . These are among a few topics of conversation I had with nutrition overlord Alan Aragon and easily one of my favorite episodes to date. . ➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​ . ➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFF Support the show

What I think is great about research… . Is that in the context of exercise science/bodybuilding is that it has validated much of what ‘old school’ bodybuilders did within their training. . Training to failure Partial ranges of motion The importance of variables related to nutrition The list goes on. . On the flip side of the coin, it also dismisses the most absurd approaches from muppets who think you won’t get results if you’re not following ‘insert dogmatic training approach’ or see ‘x diet’. . On the latest episode of anabolic radio I had the pleasure of speaking to @zacrobinson who lead the latest paper on training to failure for strength/hypertrophy. He talks us through the design, we go into practical application of the findings, and how some people can put themselves in a box with RPE/RIR based training. Support the show

Missing the forest for the trees? I don’t blame you. With information being readily available at our fingertips, understanding how to navigate, or decipher what’s pertinent for you can be similar to finding a needle in a haystack. In the recent Anabolic Radio episode with @dr_pak we chatted about a variety of topics that range from his PhD on ‘The Minimum Effective Dose’, to training longer muscle lengths, to Deloads, to what makes a great ‘science-based’ communicator. Tune into the full episode to understand what’s worth your precious energy when it comes to making long-term progress in the gym. Thanks for your time Dr. Pak! ➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​ ➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFF CONNECT WITH ME ON SOCIAL MEDIA: ➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​ Support the show

In the latest episode of Anabolic Radio I had the pleasure of chatting to @FORTITUDE_TRAINING where we discuss Nuances of Range of Motion . Range of motion is simply the objective measurement our joints/muscles are able to move through. . In every exercise there will be 4 phases of a rep: Eccentric (in a squat that will be the downwards motion)Isometric in the Lengthened position (bottom of a squat)Concentric (upwards motion in a squat)Isometric in the Shortened position (top of a squat). For myself and my clients I always program tempo, which is simply allowing us to standardize how long we spend in each 4 phase of a rep. This is incredibly important when it comes to standardization of what you’re doing during a set. . Back to range of motion- as of late in the industry people have been off their rocker about emphasizing the lengthened position in an exercise. Dr. Scott took a few days, before the episode to brush up on what the current body of literature is suggesting when it comes to whether it’s best to train a muscle through a full range of motion, partial, or emphasize the lengthened position. . I couldn’t think of anyone better to have a deep dive on this topic with, thank you for your time Dr. Scott!! . ➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​ ➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFF CONNECT WITH ME ON SOCIAL MEDIA: ➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​ Support the show

After a slight hiatus, Anabolic Radio is back!! . In this episode I had the pleasure of speaking to Lauren Colenso-Semple who is currently finishing up her PhD and has worked with the likes of @billcampbellphd @bradshoenfeld @andygalpin and now currently @stuphillips . We discussed all things related to women’s physiology and hypertrophy in addition to her latest paper on Menstural Cycle, or Phase based training. . I think the biggest take away from our discussion was in general- Often we like to turn to research to tell us how to structure our diet and training programs, and studies certainly can act as guidelines or starting points. We must remember, however, that in general, most research reports averages. . Individual responses to exercise and diet can vary dramatically from one person to the next; averages don’t provide us with this information. . This is why I always preach- learning through experience and trail and error will be the foundation for which you can fast track your own progression. . All of this suggests that you need to consider how you respond individually to changes in training and diet in order to determine your optimal program design. . Tune into the full discussion for a deeper dive- available on all streaming platforms. Thank you for your time Lauren! Support the show

Going through a bodybuilding contest prep is like an eating disorder simulator . EVEN if you have never experienced eating disorders or body dysmorphia, these are potential issues you will experience during your journey. Especially more so the case when nearing the tail end of a dieting phase/contest season. . Going from 5-6% to 8-12% for a male or Going from 10-14% to 15-20% for a female A sudden shift, necessary shift, still looking better than 99% of the population, but you THINK you look bad because you’re no longer ‘your best’, it’s all mind games and perception. . Depending on the: 1. Degree of the deficit 2. Approximate weight/body fat lost 3. Diet Duration We are bound to experience natural responses from our body that are ‘BUILT IN’ our systems and these responses helped our ancestors survive during periods of starvation/famine. Metabolic Adaptations and Low Energy Availability or Relative Energy Deficiency in Sport (termed RED-S) are bound to occur at some point, so understanding how to maneuver and manage them is critical for long term success. . Even more so the case when it comes to the Recovery Phase. . These are among a few topics of discussion in the latest episode of @anabolicradio with the virtuois, poetic @helms3dmj from his white ivory tower, who NEVER misses. You’ll want to tune into this one, available on all streaming platforms! . ➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​ ➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFF CONNECT WITH ME ON SOCIAL MEDIA: ➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​ ➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​... ➢ TWITTER: https://twitter.com/_IshakIshak​ Support the show

In the latest episode of @anabolicradio I had the pleasure of chatting to Champion bodybuilder, father, and businessman Doug Miller. We dive into Dougs background, his mentality, the mindset of what makes a champion, and what he’s learned through his transition as a business man. . ➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​ ➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFF CONNECT WITH ME ON SOCIAL MEDIA: ➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​ ➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​... ➢ TWITTER: https://twitter.com/_IshakIshak​ Support the show

In this episode, I had the pleasure of chatting to Dr. Campbell on his latest project Body By Science. This is not just another research review, rather, a deep dive of the literature topped with a cherry of practical application for how you can get the best results- for yourself, or your clients! Tune into the full episode for an in-depth dive on the first issue. . Tune into the full episode to understand principles for progression. . ➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​ ➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFF CONNECT WITH ME ON SOCIAL MEDIA: ➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​ ➢ SNAPCHAT: Ishak_Ishak ➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​... ➢ TWITTER: https://twitter.com/_IshakIshak​ Support the show

In the latest episode of @anabolicradio I had the pleasure of chatting to my friend @brianminor where we discuss the nuances of progression, periodization, mesocycle structure, and fatigue management. . Think more overtime. Not more overnight. . Oftentimes many people who go to the gym, whether that be for recreational, or competitive reasons- fall for the fallacy of thinking more is better, or thinking the only way to ‘progress’ is by increasing load/weight for movements. . When in many cases, before even considering any means of progression- we must ensure that a proper foundation is set in place and we are competent with our execution across all movement patterns. . Overlooking this critical step in building a proper foundation to later progress on is similar to building a skyscraper with a rubbish foundation. . Furthermore, there are contextual and practical limitations to progression- imagine trying to progress a lateral raise by 5-10lb increments every other week or so- it’s extremely realistic and if we consider progression from a relative perspective that will differ when compared to something like an RDL [isolation vs compound movements]. . The truth is… There are MANY training variables we can manipulate within the context of a training program in order to progress the stimulus, outside of load lifted, such as: - Effort (RPE/RIR) - Reps - Sets - Tempo - Rest Periods - Improved execution . Tune into the full episode to understand principles for progression.  . ➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​ ➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFF CONNECT WITH ME ON SOCIAL MEDIA: ➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​ ➢ SNAPCHAT: Ishak_Ishak ➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​... ➢ TWITTER: https://twitter.com/_IshakIshak​ Support the show

Recovery after a fat loss phase, or contest prep is- NON-NEGOTIABLE There are two methods that have application following a fat loss phase The Reverse Dieting approachThe Recovery Diet Both have application depending on the purpose, however a majority of the time it best to just increase calories to your ‘theoretical maintenance’  (air quotes because our ‘maintenance’ down regulates as we begin the process of becoming smaller human beings). Something that will make the post-show period significantly easier is… Any guesses…? 1. Being less attached to the outcome and more focused on continuing to improve! This will be different for everyone, but an ex. could be taking a small hiatus from being a hyper focused athlete, or implementing an improvement phase right away 2. Understanding that if you got from point A to point B, before, you can do it again. It’s not like you forgot how to induce a deficit, but taking time away from a deficit is very important. The focus post diet should be gaining body fat at an appropriate rate. 3. It takes roughly ~4-6 months for metabolic rate and hormone levels to recover in a drug-free athlete (1) (2) (3) (4). Focus on training performance, and restoring internal health, and less on your body composition. 4. Set long-term and short-term training performance-related goals. These are among a few topics of conversation I had with Uncle @nunez3dmj on the latest episode of Anabolic Radio. Support the show

Think of peaking like icing on the cake 🍰 Rapid backload Backload Linear load Front load 😵‍💫😵‍💫😵‍💫 what to do? What to do?! While manipulating variables within the peak may not change the actual ‘cake’ component- having a complementary flavor of icing and distribution of it can be something that takes the cake from ‘good’ to ‘flavor bomb’… Same thing goes for a peak- and the reality is with the level of competition that’s stepping on stages today, you may need that additional 1-3% over others to win your category and even further, an overall.  Most the work with regards to fat loss and formulating a peak week plan must be done before peak week comes around. ‘Peaking’ is a SHORT-TERM process, which is funny because the process of ‘getting there’ is something that takes months and months of around the clock compounded effort... but it is a very rewarding process. In this episode of Anabolic Radio I had the pleasure of chatting to @christopher.barakat and his latest paper ‘Peak week recommendations for bodybuilders: an evidence based approach’ led by @doctorgfit and colleagues @fortitude_training @thealanaragon @bradschoenfeldphd We chatted about many things such as, standardizing definitions for different peaking strategies, how to obtain data and  formulate a plan, considerations from a training perspective, and misc. variables (e.g. sleep, stress, supplements) that have an ability to influence a peak. Tune into the full discussion to understand how to optimize your peaking process! Support the show (http://www.hawkfitcoaching.com​) ➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​ ➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFF CONNECT WITH ME ON SOCIAL MEDIA: ➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​ ➢ SNAPCHAT: Ishak_Ishak ➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​... ➢ TWITTER: https://twitter.com/_IshakIshak​ Support the show