Swole Radio
Episodes
79. Jeff Alberts Training & Nutrition Breakdown
15 Mar 2026
Contributed by Lukas
Jeff Alberts, often called the “3DMJ Godfather,” is a respected figure in the natural bodybuilding community and a head coach at 3D Muscle Journey...
78. Eddie Saldana - WNBF Overall Bodybuilding Champion
15 Jan 2026
Contributed by Lukas
I interviewed Eddie Saldana, who is the reigning WNBF overall bodybuilding champion. We talk about his contest prep training, nutrition, and contest s...
77. Eric Helms - 2025 Season Recap
28 Dec 2025
Contributed by Lukas
Eric Helms joins the podcast to break down exactly how he approached nutrition, training, and recovery during his 2025 contest season. Eric is a natur...
76. Jim Wendler - Building Muscle & Strength
14 Dec 2025
Contributed by Lukas
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 traini...
75. Alberto Nunez: Training Program Breakdown
24 Aug 2025
Contributed by Lukas
I had Alberto Nunez back on the Swole Radio Podcast to analyze his current training program. We discuss:0:14 training split and layout11:06 his main e...
74. Brad Schoenfeld: Optimal Hypertrophy Training
18 Jul 2025
Contributed by Lukas
I had Brad Schoenfeld back on the Swole Radio Podcast to discuss optimal training for hypertrophy. We cover some of his recent research and perspectiv...
73. Eric Helms: Max Efficiency Training
05 Mar 2025
Contributed by Lukas
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. ...
72. Eric Helms - Harsh Truths About Natural Bodybuilding
07 Dec 2024
Contributed by Lukas
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? 8:5...
71. Eric Helms' Elite Bulking Strategy
17 Aug 2024
Contributed by Lukas
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 ...
70. Eric Helms: Food Choices & Nutrient Timing For Fat Loss
09 Jul 2024
Contributed by Lukas
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...
69. Mike Israetel's Training Program Analysis
30 Apr 2024
Contributed by Lukas
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 se...
68. Eric Helms Pro Card Win | 2023 Season Recap
24 Dec 2023
Contributed by Lukas
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 cove...
67. Jeff Alberts (The Godfather) - 5th in the World at Age 52
18 Dec 2023
Contributed by Lukas
I had Jeff Alberts (The Godfather) back on Swole Radio to discuss his 2023 prep and some natural bodybuilding wisdom. Find Jeff: https://3dmusclejo...
66. Max Coleman: Drop Sets, Rep Progression, Deloads
25 Oct 2023
Contributed by Lukas
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 dr...
65. Eric Helms: Calories & Macros For Fat Loss
13 Sep 2023
Contributed by Lukas
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 pyrami...
64. Dr. Pak: Minimalist Training, Changes in Contest Prep, Deloading
21 Aug 2023
Contributed by Lukas
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 so...
63. Milo Wolf: Practical Workshop On Training At Long Muscle Lengths
26 Jul 2023
Contributed by Lukas
Milo Wolf is a PHD candidate, online coach, as well as natural bodybuilder and powerlifter. Here we discuss training at long muscle lengths for hypert...
62. Eric Helms - Planning Fat Loss Phases
12 Jul 2023
Contributed by Lukas
------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate ...
61. Big Ron Partlow (IFBB Pro) - Training Styles & Favorite Exercises
14 Jun 2023
Contributed by Lukas
I had Big Ron Partlow (IFBB Pro Bodybuilder) on the Swole Radio Podcast. Ron Partlow has a great deal of experience, having travelled all over the wor...
60. Jim Wendler (Creator of 531): Beginner to Advanced Training for Strength & Size
10 May 2023
Contributed by Lukas
I had Jim Wendler back on Swole Radio to discuss beginner, intermediate, and advanced training differences for building strength and muscle: 0:28 Tra...
59. Eric Helms: Optimal Leg Training
19 Apr 2023
Contributed by Lukas
I had Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal training for leg hypertrophy. We discuss: 0:52 quads - including discussion o...
58. Jeff Alberts: The Godfather's Last Season?
17 Mar 2023
Contributed by Lukas
I had Jeff Alberts (the Godfather) back on Swole Radio for an update on his 2023 prep. We discuss: His 2022 prep 2023 prep update Current training...
57. Eric Helms: Squat, Bench Press, and Deadlift for Hypertrophy
08 Mar 2023
Contributed by Lukas
I had Dr. Eric Helms back on Swole Radio to discuss the squat, bench press, and deadlift for hypertrophy. We discuss: 1:14 bench press - how good is i...
56. Menno Henselmans: Psychological Hacks for Fat Loss
16 Feb 2023
Contributed by Lukas
I had Menno Henselmans back on the Swole Radio Podcast to discuss ways to lose fat more easily, and the science of self control. We cover: 1:19 How to...
55. Eric Helms: How to Train Chest, Back, Arms, Shoulders
01 Feb 2023
Contributed by Lukas
@helms3dmj is back on the Swole Radio Podcast to discuss optimal training for the upper body! We cover chest, back, arms, shoulders, traps, and abs . ...
54. Eric Helms' Training Program REVEALED: Split, Volume, Progression, RIR
18 Dec 2022
Contributed by Lukas
Eric helms has a background in bodybuilding, powerlifting, olympic lifting, and strongman. Here we analyze his current hypertrophy-focused workout pro...
53. Cliff Wilson: Advanced Contest Prep Planning
30 Nov 2022
Contributed by Lukas
I had Cliff Wilson back on the show to discuss contest prep planning in the ideal scenario. Definitely one to tune in for if you’re a serious physiq...
52. Mike Israetel: Training Intensity - Optimal RIR and Mesocycle Design
16 Nov 2022
Contributed by Lukas
Mike Israetel joins me again on the Swole Radio Podcast to discuss training intensity for hypertrophy! We go over: 0:42 Definition of failure 3:24 Wha...
51. Chris Elkins: 2022 Season Update - Elite Natural Men’s Physique
26 Oct 2022
Contributed by Lukas
Chris Elkins is an OG natural bodybuilder / content creator and placed 2nd in men’s physique at 2021 WNBF Worlds. We talk about his competitive care...
50. Eric Helms: Cardio for Bodybuilding | HIIT vs. LISS, Modality, Timing
02 Oct 2022
Contributed by Lukas
Dr. Eric Helms is back on the Swole Radio Podcast to talk about cardio for bodybuilding! We go over: 0:51 Definition of cardio 2:22 Types of cardio (H...
49. Menno Henselmans: Fat Loss Calories & Macros
25 Sep 2022
Contributed by Lukas
Menno Henselmans joins me again to talk about fat loss! We discuss: 0:35 Planning a fat loss phase 2:35 Calories, rate of loss 8:21 Macros: overall se...
48. Jim Wendler: Assistance Movements for the Squat, Bench & Deadlift
04 Sep 2022
Contributed by Lukas
I had Jim Wendler (inventor of 5/3/1) back on the Swole Radio Podcast to discuss accessory movements for strength and hypertrophy! We cover: 1:28 Goal...
47. Brad Schoenfeld: Mechanisms of Hypertrophy, RIR, Loaded Stretch
28 Aug 2022
Contributed by Lukas
Brad Schoenfeld is a world leader in hypertrophy science. Here we discuss: 0:33 Mechanisms of hypertrophy 3:59 Mechanical tension 8:31 Training volume...
46. Mike Israetel: Advanced Upper Body Training Tips
10 Aug 2022
Contributed by Lukas
I had Dr. Mike Israetel back on the Swole Radio Podcast to go over some advanced tips for training the upper body: 0:43 chest / pecs 15:08 back: erect...
45. Leo King: 2nd at WNBF Worlds | Contest Prep | Balancing Bodybuilding & Powerlifting
02 Aug 2022
Contributed by Lukas
Leo King placed 2nd at 2021 WNBF Worlds in lightweight bodybuilding. He is also the president of WNBF Canada. We discuss his 2021 prep, his jour...
44. Mike Israetel: Advanced Training Tips for Legs
13 Jul 2022
Contributed by Lukas
Mike Israetel joined me to give some advanced tips for leg training! These are meant for serious bodybuilders who really want to maximize their hypert...
43. Eric Helms: Carbs, Fats, and Micronutrients for Bulking
03 Jul 2022
Contributed by Lukas
I had Eric Helms back on to continue our chat on nutrition for bulking! 0:55 Carbs for bulking 15:35 Minimum carb recommendations 21:18 How to find yo...
42. Menno Henselmans: Supplements for Natural Bodybuilding
29 May 2022
Contributed by Lukas
I had Menno Henselmans back on the Swole Radio Podcast to discuss bodybuilding supplements: which supplements are actually worth using for natural bod...
41. Eric Helms: Optimizing Protein & Calories for Bulking
09 May 2022
Contributed by Lukas
Dr. Eric Helms is back on the Swole Radio Podcast to talk about the fundamentals of bulking nutrition! We cover calories and protein here: 0:43 How to...
40. Chris Barakat: Training Frequency, Splits, Stimulus to Fatigue Ratio
06 May 2022
Contributed by Lukas
I had Chris Barakat on to speak about bodybuilding splits and advanced microcycle design. This will include a discussion of training frequency, fatigu...
39. Alberto Nunez: Bulking in the Year 3000 - Offseason Recap, 2022 Contest Prep Setup
21 Apr 2022
Contributed by Lukas
I had Alberto Nunez back on to discuss his last offseason, Bulking in the Year 3000. Lots of valuable insights here into how an elite natural bodybuil...
38. Cliff Wilson: Peak Week for Natural Bodybuilding
05 Apr 2022
Contributed by Lukas
Cliff Wilson one of the most respected natural bodybuilding coaches. In this episode we talk all about peak week for bodybuilding. Find Cliff: https:/...
37. Eric Helms: Bulk, Cut, or Maingain? Body Recomposition & Calorie Balance
13 Mar 2022
Contributed by Lukas
I had Dr. Eric Helms back on the Swole Radio Podcast to discuss calorie balance and body recomposition: 1:06 How to decide whether to bulk or cut 14:5...
36. Mike Israetel: Volume Landmarks, Adaptive Resistance, Mesocycle Design
27 Feb 2022
Contributed by Lukas
I have Dr. Mike Israetel back on the Swole Radio Podcast to discuss how to set up a mesocycle! 1:08 Volume landmarks: MV, MEV, MAV, MRV 6:23 How to fi...
35. Bill Campbell: Rapid Fat Loss, Refeeds, Diet Breaks, Metabolism for Bodybuilders
22 Feb 2022
Contributed by Lukas
Bill Campbell is one of the leading bodybuilding researchers worldwide. In this episode of the Swole Radio Podcast, we discuss: How to achieve rapid...
34. Greg Potter: Sleep Science, Catching Up On Sleep, Circadian Rhythm
13 Feb 2022
Contributed by Lukas
Greg Potter is a sleep researcher, coach, and co-founder of Resilient Nutrition. We talk all about sleep: 0:57: how much sleep should physique athlete...
33. Jim Wendler (Creator of 5/3/1): 5/3/1 for Hypertrophy, Top Set Back-Off Training, Autoregulation, Tips for Longevity
30 Jan 2022
Contributed by Lukas
I had the honor of having Jim Wendler, creator of 5/3/1, on the Swole Radio Podcast. We covered: How to program 5/3/1 for hypertrophy Top-set back-...
32. Laurin Conlin: Meal Plans vs. IIFYM, Binging, Transitioning Out of the Diet
26 Jan 2022
Contributed by Lukas
Laurin Conlin has a Masters in Exercise science, is an IFBB pro bikini athlete, and owns Team LocoFit. In this episode we discuss the pros and cons of...
31. Hypertrophy Coach: Best Advanced Exercises for Each Muscle Group
16 Jan 2022
Contributed by Lukas
Hypertrophy Coach Joe Bennett is a world-renowned bodybuilding coach, and recently took Terrence Ruffin to a Mr. Olympia 2nd place finish. We discuss ...
30. Menno Henselmans: How to Lean Bulk | Calories, Macros, Calorie Cycling, P-Ratio, Meal Timing
26 Dec 2021
Contributed by Lukas
Welcoming Menno Henselmans back on the Swole Radio Podcast for a high level discussion on bulking. 1:02 Magnitude of surplus; rate of gain 10:41 Macro...
29. Paul Revelia: Contest Prep - Dealing With Low Calories, Hell Week, Refeeds, Cardio
01 Dec 2021
Contributed by Lukas
Deep dive on contest prep with Paul Revelia. We discuss How to deal with low calories How to make diet adjustments Macros “Hell weeks” Refe...
28. ERIC HELMS: REST PERIODS, DROP SETS, LIFTING TEMPO, AND DELOAD WEEKS FOR BODYBUILDING
07 Nov 2021
Contributed by Lukas
Dr. Eric Helms is back on the Swole Radio Podcast! Here we talk about rest periods, deloads, and a number of intensity techniques as they relate to hy...
27. Menno Henselmans: Optimal Training for the Delts, Traps, Arms, Abs, Forearms, & Neck
19 Sep 2021
Contributed by Lukas
I had Menno Henselmans back on the Swole Radio Podcast to discuss optimal training for the smaller muscle groups! Anatomy, function, and exercise sele...
26. Eric Helms: Optimal Rep Ranges and Proximity to Failure for Hypertrophy
05 Sep 2021
Contributed by Lukas
Eric Helms is back on Swole Radio Podcast! We talked about rep ranges and proximity to failure for hypertrophy. 1:29 optimal intensity / rep ranges fo...
25. Bret Contreras: Glute Training | Best Glute Exercises, Activation Tips, and Specialization Splits
29 Aug 2021
Contributed by Lukas
I had Bret Contreras on the Swole Radio Podcast to discuss glute training. Bret, aka the Glute Guy, is the original expert in glute hypertrophy. We ta...
24. Chris Barakat: His Contest Prep, Workout & Weekly Programming Design
12 Aug 2021
Contributed by Lukas
Chris Barakat is back on the show. We check in with him about his prep and then discuss microcycle and session design: how to actually set up your wor...
23. Menno Henselmans: How to Train Quads, Hamstrings, Glutes, Calves, Chest, & Back
11 Jul 2021
Contributed by Lukas
Menno Henselmans is back on the Swole Radio Podcast! We discussed specific muscle group training for the legs, chest, and back. All about training ana...
22. Dr. Eric Helms: Optimal Training Frequency & Splits
06 Jun 2021
Contributed by Lukas
Dr. Eric Helms from 3DMJ is back on the Swole Radio Podcast to talk about training frequency for bodybuilding. We discuss: 1:34 history of frequency i...
21. Dr. Eric Helms: Exercise Selection | Compound vs. Isolation, Free Weights vs. Machines, Tension & Strength Curves
02 May 2021
Contributed by Lukas
Dr. Eric Helms is back on the Swole Radio podcast! Here we discuss exercise selection: how to choose the best movements for hypertrophy. 4:23 Dr. Swol...
20. Alberto Nunez: How to Minicut (Goals, Frequency, Macros, Refeeds, Training...)
17 Mar 2021
Contributed by Lukas
Alberto Nunez is an elite natural bodybuilder and cofounder of 3DMJ. This is a deep dive discussion on minicuts. We discuss: overall goals of a mini...
19. Dr. Brad Schoenfeld: Periodization, Supercompensation, Satellite Cells, Metabolic Training
07 Mar 2021
Contributed by Lukas
Dr. Brad Schoenfeld is a household name in bodybuilding science. Here we discuss periodization for bodybuilding and some advanced concepts: 0:57 units...
18. Dr. Eric Helms: Progressive Overload, Training Volume, How to Modify Your Program
21 Feb 2021
Contributed by Lukas
Dr. Eric Helms is a top strength and hypertrophy expert. In this podcast episode we discuss progressive overload and training volume for hypertrophy -...
17. Brian Minor: Strength Programming for a Bodybuilder, Progression Methods, Managing Fatigue
09 Feb 2021
Contributed by Lukas
Brian Minor is a M.S. in health and exercise science and a bodybuilding and strength coach. In this episode we discuss programming for both strength a...
16. Mike Israetel: Stimulus to Fatigue Ratio, His 2020 Contest Prep, Stimulus to Time Ratio
31 Jan 2021
Contributed by Lukas
Dr. Mike Israetel is a leading expert in hypertrophy science. We discuss the stimulus to fatigue ratio (SFR) which he formally introduced in his new b...
15. Menno Henselmans: Mechanisms of Hypertrophy, The Pump, Role of Strength Training, Periodization
05 Jan 2021
Contributed by Lukas
Menno Henselmans is a former business consultant specialized in advanced statistics turned fitness researcher. He shares some fresh insights on the cu...
14. Alberto Nunez: Peak Week, Refeeds, Rates of Loss, Prep Setup
28 Dec 2020
Contributed by Lukas
Here I interview Alberto Nunez about contest prep! Alberto is a world-famous natural bodybuilder and coach. How to set up a prep Pre-diet diet Rat...
13. Patrick Macinnis (Patty Lifts): How to Customize Training, Progression Schemes, Tracking Progress
16 Dec 2020
Contributed by Lukas
Patrick Macinnis is a natural bodybuilding coach and WNBF Pro Men’s Physique athlete. We spoke about: How to start off a client in terms of traini...
12. DR. ERIC HELMS: BODYBUILDING PERIODIZATION - DUP, Length of Massing, Metabolite Training, Macrocycles
29 Nov 2020
Contributed by Lukas
Dr. Eric Helms is a leading strength and hypertrophy expert. We spoke in depth about periodization for bodybuilders: Units of time in the training y...
11. Chris Barakat: Recomp, How to Build a Meal Plan (Macros, Food Composition, & Nutrient Timing)
26 Nov 2020
Contributed by Lukas
Chris Barakat is an adjunct professor and sports performance researcher at the University of Tampa. We spoke about: body recomposition how to choos...
10. Brad Loomis: Contest Prep - Optimal Starting Point, Diet Breaks x Training, Pre-Diet Diet, Programming, Common Mistakes
10 Nov 2020
Contributed by Lukas
Brad Loomis is a highly esteemed natural bodybuilding prep coach and part of 3D Muscle Journey (3DMJ). We talk all about contest prep: optimal start...
9. Steve Hall (Revive Stronger): His Journey, Biggest Mistakes, Favorite Training Techniques, Lessons in 2020
04 Nov 2020
Contributed by Lukas
I spoke with Steve Hall, founder of Revive Stronger, on his journey in bodybuilding. We talked about his story, biggest mistakes, and training techniq...
8. Dr. Mike Israetel: Periodization for Bodybuilding (Macrocycle Design, Rates of Gain, Minicuts)
18 Oct 2020
Contributed by Lukas
Here I interview Dr. Mike Israetel from Renaissance Periodization on advanced periodization for bodybuilding. We dive into how to set up your training...
7. John Meadows “Mountain Dog”: Heart Attack, Progressive Overload, Intensity Techniques
13 Jun 2020
Contributed by Lukas
John Meadows, aka the “Mountain Dog” is a world-famous bodybuilder and coach. In this interview, we discuss: 1:24 His heart attack and current sta...
6. Jeff Alberts: Bodybuilding During the Coronavirus Pandemic | Home Training, Mindset, Programming
28 Mar 2020
Contributed by Lukas
Jeff Alberts is a world-famous natural bodybuilder and contest prep coach. In this podcast episode we delve into how to approach bodybuilding during t...
5. Patty Lifts: Powerbuilding, Bulking Lessons, Starting Prep (WNBF PRO Natural Men's Physique)
24 Mar 2020
Contributed by Lukas
Patrick Macinnis is a pro natural men’s physique athlete, powerlifter, and science-based coach. In this interview we discuss his last bulking phase ...
4. Jeff Alberts "The Godfather" (Part 2) - Sustainability in Bodybuilding | Exercise Selection | Training Philosophy
18 Jan 2020
Contributed by Lukas
This is part 2 of my interview with Jeff Alberts, a world-renowned pro natural bodybuilder and science-based coach at 3DMJ. Here we talk about sustain...
3. Jeff Alberts - 3DMJ "Godfather" 2019 Contest Prep (Part 1)
10 Jan 2020
Contributed by Lukas
Jeff Alberts is a world-renowned pro natural bodybuilder and science-based coach at 3DMJ. In this first part of our interview we discuss his 2019 comp...
2. Tobias Schuler - Most Common Mistakes Made by Intermediate Bodybuilders (WNBF Pro Men's Physique)
02 Jan 2020
Contributed by Lukas
Tobias Schuler is a WNBF Men’s Physique Pro and science-based bodybuilding coach. In this episode, I interview him about the common misconceptions i...
1. Tobias Schuler's 2018 Contest Prep | WNBF Pro Men's Physique Athlete | How to Win a Pro Card (Science-based Natural Bodybuilding)
11 Dec 2019
Contributed by Lukas
Tobias Schuler is a natural bodybuilder and science-based bodybuilding coach from Calgary, Canada. In this episode, he shares details from his 2018 pr...