The Revive Stronger Podcast

• 480: The Great Muscle Length Debate - Bret Contreras

  In this conversation, Bret and Steve delve into the evolving landscape of muscle length training and hypertrophy research. They discuss the emergence of two primary camps within the fitness community: those advocating for longer muscle lengths (the 'stretch cult') and those supporting a more nuanced approach (neuromechanical matching). The dialogue highlights the importance of practical experience in training, the biases that can influence research interpretation, and the complexities surrounding muscle growth mechanisms. As they explore the implications of recent studies, they emphasize the need for further research, particularly focusing on advanced lifters, to better understand the dynamics of hypertrophy and performance. In this conversation, Bret and Steve delve into various aspects of muscle growth, training philosophy, and the importance of exercise selection. They discuss the significance of understanding lengthened and partial movements, the necessity of variety in training, and the challenges posed by the digital landscape of fitness. The dialogue emphasizes the balance between scientific understanding and practical application in training, highlighting the need for a flexible and enjoyable approach to fitness. Chapters 00:00 Introduction 02:41 Introduction and Context of Muscle Length Training 05:47 The Debate: Lengthened vs. Shortened Muscle Training 08:35 The Role of Neuromechanical Matching in Muscle Growth 11:30 Critique of Current Research and Industry Biases 14:44 The Evolution of Research in Strength Training 17:40 Understanding Hypertrophy: Complexity and Nuance 20:52 The Importance of Torque and Muscle Activation 23:38 Future Directions in Muscle Research 26:40 Conclusion and Final Thoughts 42:14 Exploring Glute Activation and Performance 45:26 Hip Thrusts vs. Squats: A Performance Perspective 53:23 Hypertrophy vs. Performance: The Muscle Growth Debate 58:43 The Importance of Exercise Variation for Longevity 01:08:56 Length and Partials: A New Approach to Training 01:24:18 Innovative Training Techniques for Muscle Growth 01:30:54 Understanding Lengthened Partial Training 01:38:33 The Balance Between Optimization and Enjoyment in Training 01:46:23 The Impact of Social Media on Fitness Science Sponsor: https://onelink.to/mfrevivestronger Bret: https://www.instagram.com/bretcontreras1/ https://www.youtube.com/ ⁨@bretcontreras1⁩  Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 __________________________________________________________________ Epic Workout Clothing (use code STRONGER): • US: https://www.raskolapparel.com • Europe: https://raskolapparel.eu/ • Canada: https://raskolapparel.ca/ __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://www.massmember.com/a/2147994108/MxeV4T3M JPS Mentorship • https://jpseducation.mykajabi.com/offers/ab2q2QSo/checkout Muscle & Strength Pyramids • https://getdpd.com/cart/hoplink/25469?referrer=1uk0lvv6e1rqv __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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• 479: Everything You Need To Know About Training Volume & Hypertrophy - Greg Nuckols

  In this conversation, Steve Hall and Greg Nuckols delve into the complexities of training volume, its impact on hypertrophy and strength, and the nuances of scientific research in exercise science. They discuss the definitions of training volume, the importance of understanding the differences between muscle growth types, and the implications of recent meta-analyses. The conversation also touches on the philosophical aspects of science, particularly the tension between rationalism and empiricism, and how this affects interpretations of research findings in the fitness industry. In this conversation, Greg Nuckols discusses the complexities of biological systems and the limitations of deductive reasoning in fitness science and much more! Chapters 00:00 Introduction 02:19 The Journey of Writing on Training Volume 05:08 Understanding Training Volume: Definitions and Importance 08:23 The Shift from Volume Load to Sets: A New Perspective 11:24 The Role of Hard Sets in Training Volume 14:33 Causation vs. Correlation: The Debate on Volume and Hypertrophy 17:13 The Misconception of Muscle Growth and Strength 20:15 Meta-Analyses: Strength vs. Hypertrophy Research 23:13 The Complexity of Causation in Strength Training 26:30 The Implications of Volume on Strength Gains 29:07 The Role of Proximity to Failure in Training Effectiveness 32:25 The Importance of Context in Training Research 47:39 Training Intensity and Volume: A Critical Analysis 01:00:11 Rationalism vs. Empiricism in Science 01:29:15 Strength Gains and Hypertrophy: Understanding the Connection 01:33:27 Ongoing Research on Hypertrophy and Strength Gains 01:37:20 Establishing Causation: Hypertrophy vs. Strength Gains 01:43:01 Understanding the Context of Research Studies 01:46:30 Extrapolating Short-Term Results to Long-Term Outcomes 01:53:50 Logarithmic Growth: Understanding Muscle Gains Over Time 02:06:00 Practical Recommendations for Training Volume Sponsor: https://onelink.to/mfrevivestronger References: - Article: https://www.strongerbyscience.com/volume/\ - Logarithmic strength increases across a PL career: https://pubmed.ncbi.nlm.nih.gov/38060089/ - Hypertrophy as a causal contributor to strength gains point/counterpoint – - Hypertrophy IS a contributor: https://link.springer.com/article/10.1007/s40279-019-01107-8- Hypertrophy is NOT a contributor: https://link.springer.com/article/10.1007/s40279-019-01106-9 - Classic Hubal paper: https://pubmed.ncbi.nlm.nih.gov/15947721 - Continuation providing fairly strong evidence for causality: https://www.biorxiv.org/content/10.1101/2025.01.13.632853v1.full Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 __________________________________________________________________ Epic Workout Clothing (use code STRONGER): • US: https://www.raskolapparel.com • Europe: https://raskolapparel.eu/ • Canada: https://raskolapparel.ca/ __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://www.massmember.com/a/2147994108/MxeV4T3M JPS Mentorship • https://jpseducation.mykajabi.com/offers/ab2q2QSo/checkout Muscle & Strength Pyramids • https://getdpd.com/cart/hoplink/25469?referrer=1uk0lvv6e1rqv __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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• 478: When Theory Fails: The Power of Real-World Experience - Alec Blenis

  In this episode of the Revive Stronger podcast, host Steve Hall interviews Alec Blenis, a competitive athlete and strength coach. They discuss Alec's diverse athletic background, his transition from physics to fitness coaching, and the evolution of training methodologies. The conversation delves into the interference effect in training, the balance between strength and endurance, and the importance of nutrition. Alec shares insights on managing caloric intake, the significance of calf training for runners, and challenges conventional exercise wisdom. The episode emphasizes the need for individualization in training and the value of consistency over perfection. Timestamps: 00:00 Introduction to Athletic Journeys 07:53 Alec's Athletic Background and Achievements 13:31 Transition from Physics to Fitness Coaching 23:29 Training for a Marathon: Balancing Strength and Endurance 30:37 Nutrition Strategies for Hybrid Athletes 39:56 Fueling for Performance: The Importance of Nutrition 44:55 Understanding the Importance of Calf Training 01:12:49 Shifting Perspectives: The Value of Consistency in Training https://www.instagram.com/alecblenis/ Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5__ ________________________________________________________________ Epic Workout Clothing (use code STRONGER): • US: https://www.raskolapparel.com • Europe: https://raskolapparel.eu/ • Canada: https://raskolapparel.ca /__________________________________________________________________ Our Ebooks!Ultimate Guide To Contest Prep Ebook:• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep /__________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://www.massmember.com/a/2147994108/MxeV4T3MJPS Mentorship • https://jpseducation.mykajabi.com/offers/ab2q2QSo/checkoutMuscle & Strength Pyramids • https://getdpd.com/cart/hoplink/25469?referrer=1uk0lvv6e1rqv __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form:https://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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• 477: The Ethics of Coaching in Bodybuilding - Paul Revelia

  In this conversation, Steve Hall and Paul Revelia delve into the intricacies of coaching in the bodybuilding world, reflecting on Paul's 15-year journey as a coach. They discuss the importance of client-coach alignment, share horror stories from the prep world, and highlight the red flags to look for when choosing a coach. Paul emphasizes the need for personal connection and the evolution of coaching practices over the years, while also addressing the challenges of recognizing when a client is ready to compete. In this conversation, Steve Hall and Paul Revelia delve into the complexities of coaching in bodybuilding, discussing the ethical responsibilities of coaches, the importance of understanding client expectations, and the nuances of flexible dieting. They emphasize the significance of communication and building trust with clients, as well as the need for education in coaching practices. The discussion also touches on the challenges of navigating judges' feedback in competitions and the psychological aspects of coaching competitors. Timestamps: 00:00 The Journey of Coaching: A 15-Year Reflection 02:29 Horror Stories from the Prep World 07:30 The Importance of Client-Coach Alignment 13:14 Red Flags in Coaching: What to Look For 15:13 Learning from Mistakes: Evolving as a Coach 21:13 Recognizing Readiness: When to Say No to Prep 22:23 The Ethics of Coaching23:32 Understanding Client Expectations 24:44 The Approach to Bodybuilding 25:56 Mindset and Flexibility in Dieting 27:08 Recognizing Signs of Distress in Clients 29:15 Communication and Client Relationships 31:31 Building Trust and Confidence 33:40 The Importance of Education in Coaching 36:49 Navigating Judges Feedback 39:32 Understanding Judging Nuances https://www.instagram.com/paulrevelia/ https://www.prophysique.com/ https://www.youtube.com/@PaulRevelia Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5__ ________________________________________________________________ Epic Workout Clothing (use code STRONGER): • US: https://www.raskolapparel.com • Europe: https://raskolapparel.eu/ • Canada: https://raskolapparel.ca /__________________________________________________________________ Our Ebooks!Ultimate Guide To Contest Prep Ebook:• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep /__________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://www.massmember.com/a/2147994108/MxeV4T3MJPS Mentorship • https://jpseducation.mykajabi.com/offers/ab2q2QSo/checkoutMuscle & Strength Pyramids • https://getdpd.com/cart/hoplink/25469?referrer=1uk0lvv6e1rqv __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form:https://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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• 476: How To Become a Black Belt in Bodybuilding - Jeff Alberts

  In this engaging conversation, Steve Hall and Jeff Alberts reflect on the past year in bodybuilding, discussing the evolution of mindset from competition-focused to enjoyment-driven. They explore the importance of fun in the contest prep process, the impact of social media on expectations, and the necessity of adapting training as one ages. Jeff shares insights on recovery, learning from other sports, and the significance of mastering the fundamentals in bodybuilding. The discussion emphasizes the value of experience, the challenges of navigating the competitive landscape, and the importance of staying true to oneself amidst industry pressures. Timestamps 00:00 Introduction and Reflections on Past Competitions 05:41 The Journey of Consistency and Mastery in Bodybuilding 10:35 The Mental Challenges of Contest Prep 17:57 Finding Purpose and Enjoyment in Bodybuilding 24:54 The Evolution of Competitive Mindset 30:08 Exploring the Classic Division and Future Competitions 34:12 The Muscle Mayhem Showdown 35:29 Support and Friendship in Bodybuilding 36:49 Adapting Training to Physical Limitations 39:29 The Importance of Rep Cadence 42:07 Aging and Training Adjustments 44:02 Respecting Science and Personal Experience 46:53 Navigating Social Media and Content Creation 56:35 Learning from Other Sports 01:01:09 The Value of Fundamentals in Bodybuilding 01:04:24 Looking Ahead to Competition Thanks, please comment, like and subscribe! Find Jeff: https://www.instagram.com/3dmj_godfather/ https://www.youtube.com/user/Team3DMJ COACHING: https://revivestronger.com/online-coaching/ MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 __________________________________________________________________ Epic Workout Clothing (use code STRONGER): • US: https://www.raskolapparel.com • Europe: https://raskolapparel.eu/ • Canada: https://raskolapparel.ca/ __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://www.massmember.com/a/2147994108/MxeV4T3M JPS Mentorship • https://jpseducation.mykajabi.com/offers/ab2q2QSo/checkout Muscle & Strength Pyramids • https://getdpd.com/cart/hoplink/25469?referrer=1uk0lvv6e1rqv __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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