Plus — the financial reality of competing that nobody lays out for you before you register. Entry fees, suit costs, tan, hair, makeup, federation membership, show day incidentals, and the travel variable that catches first-timers off guard. What a local show actually costs vs. a travel show, and how to compete smart without cutting corners that show up on stage.

On a lighter and less self-incriminating note, let’s talk about exercise selection and auditing your training program.  Because following a program by the book without questioning it is what rookies do, and we aren’t rookies.  Right?!!?

Let’s hit it!

Also, clickbait.  Ragebait?   Just plain stupid content?  Allow me to vent for a minute about the state of our society at large and how you can be a part of the solution.

And what level of blame do your genetics deserve for when you plateau or you think you’re underachieving as far as your potential goes?  Let’s dig in and talk about it.

Let’s hit it!

Call in and leave a voicemail with your question! 865-226-9284

Bikini Blueprint is available now at pre-launch pricing – get in while it’s hot! https://darinstarr.com/bikini-blueprint

Online coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Bodybuilding Coaching, Courses, and Programs

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Also how to go about running more readiness checks so you can ensure a smooth prep.

Let’s hit it!

Call in and leave a voicemail with your question! 865-226-9284

Bikini Blueprint is available now at pre-launch pricing – get in while it’s hot! https://darinstarr.com/bikini-blueprint

Online coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Bodybuilding Coaching, Courses, and Programs

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

After that, it’s worth talking about body image as it relates to social media because this is a problem that I only see growing bigger and bigger with every passing year.  It’s a good idea to take a few easy steps to innoculate yourself against any possible negative influence.

And finally I wrap up with a little TV/movie recap and some recommendations.  I also mentioned my wife’s print mail club which you can read about here:  https://www.deniakirk.com/shop/p/kindred-spirits

Call in and leave a voicemail with your question! 865-226-9284

Bikini Blueprint is available now at pre-launch pricing – get in while it’s hot! https://darinstarr.com/bikini-blueprint

Online coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Bodybuilding Coaching, Courses, and Programs

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

The IFBB just announced the return of the point system for Olympia Qualifications and it’s being met resoundingly positive feedback – except from me.  I think it’s a horrible idea for many reasons, which I’ll get into here.  Many say things like “well at least now only the real, true athletes will be at the O” as if the prior standard of winning a pro show was causing the Olympia stage to be flooded with mediocrity.  It’s an overly convoluted system that encourages more of everything that’s wrong with bodybuilding already.

Disagree?  Of course you do – let me know!

Call in and leave a voicemail with your question! 865-226-9284

Bikini Blueprint is available now at pre-launch pricing – get in while it’s hot! https://darinstarr.com/bikini-blueprint

Online coaching with Darin and a whole lot more (site updated recently!):
http://fivestarrphysique.com/

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

LISTEN ON SPOTIFY | LISTEN ON APPLE

Show of hands – who is sick to DEATH of seeing AI talked about for everything?  Are you inundated all day long with ads in your social media pushing AI tools, or is it just me?  I’m over it, BUT…when it comes to bodybuilding, there are some smart applications.  As a coach, am I worried about it taking over my job?  Based on the responses I’ve seen from it, absolutely not.  But used intelligently it can actually facilitate a more productive experience working with your coach as well, and I dig in to some specific examples and break down some Chat GPT responses here in real time later in the episode.

Before that, even though I don’t want to talk about it I do have some thoughts on Sam Sulek so we’ll dive into that too.

Call in and leave a voicemail with your question! 865-226-9284

Bikini Blueprint is available now at pre-launch pricing – get in while it’s hot! https://darinstarr.com/bikini-blueprint

Online coaching with Darin and a whole lot more (site updated recently!):
http://fivestarrphysique.com/

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Has competing gotten more expensive lately?  If so, what can you do about it?  Where are some places where you can cut a few budgetary corners without totally hosing yourself, and where is it smart to still spend a little money?  Let’s dive in on that today.

But first…ever notice how people tend to make a big deal when they “retire” from bodybuilding?  Setting aside how many people then ceremoniously “unretire” later, why is this a big deal?  I have some thoughts (I know you’re shocked).

Call in and leave a voicemail with your question! 865-226-9284

Bikini Blueprint is available now at pre-launch pricing – get in while it’s hot! https://darinstarr.com/bikini-blueprint

Online coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Contest Prep and Lifestyle Coaching

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

How bad am I at responding to text messages?  Bad enough that I actually find it easier to respond to a text with a podcast episode, THAT bad.  I know, I know.  But you see, I’m *beyond* help.  I’ve tried.

My friend Melony texted me asking – more or less – about intermittent fasting so let’s dig in here with the LONG version of that answer, and some thoughts on scientific studies as they relate to bodybuilding (very broadly).  I’m also happy to announce that my course Bikini Blueprint is OFFICIALLY in pre-launch status, you can check out details and snag it for a 40% pre-launch discount at the link below.  Women only, sorry guys – your chance is coming soon!

https://darinstarr.com/bikini-blueprint

Call in and leave a voicemail with your question! 865-226-9284

Vote in the new poll! https://fivestarrphysique.com/the-drop-set/

Online coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Contest Prep and Lifestyle Coaching

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Well, that fit model thing sure caused a bit of a stir.  In today’s episode I clean up some of the carnage from negative comments I got from my take.  I welcome all opinions, but I will also clap back if I think some are misguided.  It’s in my nature, sorry.  Blame my parents!

Next we take a listener voicemail (thanks Jackie!) about making macro exchanges and, though not explicitly asked, also about setting proper targets.

And finally we wrap up with a cautionary tale on why I ended up being on injured reserve for the better part of two weeks.  Did I save a bus full of nuns and hurt myself in the process?  Yeah, probably nothing so heroic.

Call in and leave a voicemail with your question! 865-226-9284

Vote in the new poll! https://fivestarrphysique.com/the-drop-set/

Online coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Contest Prep and Lifestyle Coaching

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

The NPC/IFBB just announced this week a new “Fit Model” category which will be slotted ‘under’ bikini in terms of both muscularity and conditioning requirements, making this the new ‘entry level’ division for women.  This is the SEVENTH category for women, and with the stated goal of the organizations being to draw more casual eyes to the sport, they are losing sight of the fact that the existing categories aren’t the issue – it’s that you HAVE to be an insider to understand what happens on show day.

I go into much more detail in this episode while also disobeying the golden rule of social media:  DON’T READ THE COMMENTS.  I read them, and now we’re commenting on them.

Deals:  25% of ALL COURSES for the rest of December with the code BLACKFRIDAYCANSUCKIT – https://fivestarrphysique.com/courses/

All workout programs have had their prices PERMANENTLY SLASHED to $25 – https://fivestarrphysique.com/bodybuilding-workout-programs/

Online coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Contest Prep and Lifestyle Coaching

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

In episode 277, I make a TRIUMPHANT RETURN to solo episodes…for now (my interview schedule is clear – insert sad face here).  I’ve also been wanting to talk for a bit about genetic potential as it relates to bodybuilding so it seemed like a good time while there’s a lull between interview guests!

LIMITED coaching spots remain available and I will stop taking new clients soon.  Interested in joining the team?  Check the site below.

All courses are on sale, 25% off through December – use the code BLACKFRIDAYCANSUCKIT at checkout from FiveStarrPhysique.com

Online coaching with Darin and a whole lot more (site updated recently!):
http://fivestarrphysique.com/

Check out my online course collection, available now! https://fivestarrphysique.com/courses/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Lori Conley had been on my “get” list for awhile but due to scheduling and other things it wasn’t until now we were able to finally sit down and chat – and, well..it was worth the wait in my opinion.

I asked Lori about her competitive history, journey to becoming an IFBB Pro, her experience at the Master’s Olympia, future plans, and also her training and dieting details in working with her coach and how that’s going.

Follow Lori on Instagram:  https://www.instagram.com/lori_conley_ifbbpro

Lori also has an OnlyFans page you can check out as well:  https://onlyfans.com/loriaconley

Online coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Contest Prep and Lifestyle Coaching

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

I won’t lie – interviewing Julia Whitesel was on my list after watching her in the Rising Phoenix earlier this year, and after the Olympia I knew we had to chat – just from watching her on social media I knew she had interesting stuff to say, and she’s super transparent and self-depricating so I knew we’d hit it off.

In this chat we talk a LOT about her 2023 and 2024 seasons, dig into a little technical stuff, and then have a spirited discussion about the wave of ‘gotcha journalism’ in the industry which frankly pisses us both off.  Ranting happened, feeling were shared, a catharsis was reached.  Maybe?

Follow Julia on Instagram:  https://www.instagram.com/ifbbpro_mules

Online coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Contest Prep and Lifestyle Coaching

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Before becoming an IFBB Bikini Pro, Monique Chilcutt had a previous career as a pro dancer for an NBA team – I get her entire story in this in depth interview

Online coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Contest Prep and Lifestyle Coaching

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

IFBB Wellness Pro Teresa Myers has been at this bodybuilding thing for a bit – starting in 2013 in women’s physique, eventually turning pro in 2018 and competing as a WPD pro for 3 years before taking a short break and coming back in 2023 in wellness.  She was gracious enough to sit down with me for a chat about her competitive experience, bodybuilding in general, and where she sees herself going.

Follow Teresa on Instagram:  https://www.instagram.com/tlmstrongifbbpro

Onlinr coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Contest Prep and Lifestyle Coaching

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

I’ve been watching a ton of IFBB Pro bodybuilding shows lately and recording my commentary to post as videos on my YouTube and Patreon channels (links below if you’re interested), and in doing so have noticed some pretty stark contrasts in how pro shows are run and operated vs. the amateur shows that I’m much more familiar with. Some of the differences are pretty obvious and some are much more behind the scenes, but I thought it would be fun to sit down and spell out the differences here.

Onlinr coaching with Darin and a whole lot more (site updated recently!):

Five Starr Physique – Contest Prep and Lifestyle Coaching

Check out my online course collection, available now! https://www.darinstarr.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr

My Patreon is up and running now where you can watch all of my IFBB Pro commentary videos, updated regularly:
https://www.patreon.com/DarinStarr

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Check out my newly relaunched website featuring my online courses:  Bikini Blueprint, Hypertrophy University, and Macro Boot Camp:

https://darinstarr.com/

Ok kids, it’s time for a manifesto.  I strongly believe that bodybuilding can achieve a reasonable level of mainstream success, but EVERYTHING about how shows are produced and put on seem to actively discourage that.  This episode outlines my blueprint for how we can change this.  Agree?  Disagree?  Let me know – share this episode on social media with your thoughts and tag me in it!

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Bodybuilding is a funny thing. Following a craptastic showing at Tampa and then a glorious return the top 5 in Tupelo, IFBB Women’s Physique Pro Alyssa Coppolino was nice enough to sit down with me for a chat about her most recent season, previous experience, plans for the future, and more.

We cover all the important stuff including, of course, what her last meal on earth would be if she had to choose. I always go for the hard-hitting questions, folks.

Catch up with Alyssa here:

WEBSITE : www.alyssapro.com

INSTAGRAM : @alyssacoppolinoifbbpro and @coachalyssacoppolino

YOUTUBE: https://www.youtube.com/@UCsgKVmnb_LvcEI_Pjh6iZzQ

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, available now! https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

A good home gym can be a great asset. A lousy home gym will set your potential progress back years.

In episode 269 I tell you how to build the best possible home gym for bodybuilding purposes – in order of importance with examples of exactly what you want and what you should avoid.

https://youtu.be/K2W4jB1E0J8

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, available now! https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Maintaining your diet on the road can be, to put it mildly, a pain.  BUT it’s worth noting that it is, in all situations and with a bit of advance planning, doable.  It requires more work but then again so does pretty much everything in bodybuilding when compared to the alternative, so that shouldn’t come as a surprise.

In episode 268 I go over a bunch of different scenarios, thought processes, and specific examples for how to maintain your diet successfully while on the road, whether for a short trip or long one and whether travelling via car or plan.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, available now! https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Carb cycling in bodybuilding is something that, for some reason, generates some very passionate opinions. Certainly, most dietary strategies have their fans much look footballs teams do, but as a coach I can’t be “Team Keto” or “Team Carb Cycle” because I have to recognize that everything has a place and not everything is right for every client.

In episode 267 I cover the basics of carb cycling, when and why it’s useful, and specifically what you should and should NOT expect from it.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, available now! https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

The bodybuilding industry is loaded with coaches – if you’re searching for a good one either for contest prep or for a more general transformation, the process can be, frankly, a pain in the ass – IF you approach it more like shopping for a car as opposed to buying a loaf of bread.  Coaches are often seen as disposable commodities that can easily be replaced as the need arises, but if you treat your search like you’re finding something to invest in, the outcome will always be better.

Today I wanted to talk about the right way to search for a question – determining what you need, good questions to ask, questions NOT to ask, and some red flags to watch out for.

Online coaching details:  https://fivestarrphysique.com/contest-prep-coaching/

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, available now!  https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

You often hear people talk about recomping or “building muscle in a deficit”, but realistically the goal just needs to be to not LOSE muscle while you’re dropping fat. Unfortunately that’s easier said than done, but today I want to go over some considerations for giving you the best chance at keeping all that lean tissue on your next cut.

In episode 265 of The Drop Set I talk about how sleep, stress management, and program variables all set the table for your actual results.

Timestamps:

• 0:00 – Cold Open
• 0:34 – Intro
• 6:57 – How undereating can contribute
• 10:10 – Too much cardio?
• 13:36 – Sleep and stress being a factor
• 18:40 – What is overtraining?
• 22:15 – Action items to fix this

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, available now:
https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

In the bodybuilding industry specifically and the fitness industry more generally, confusion abounds. Stuff that was “fact” decades ago we now know to be wrong, but their legends still live on. Let’s bust some of ’em today.

In episode 264 of The Drop Set I debunk (or possibly agree with?) a whopping 43 fitness and bodybuilding related myths.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, coming in June!
https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

How much does food quality really matter when it comes to your diet in bodybuilding?  There’s “healthy”, but then what about just dropping body fat or building muscle?  And can you be “healthy” even if you eat some junk food?  And how do we want to define that, anyway?

In episode 263 I break down the pros and cons of eating as “healthy” as possible and also eating as much junk as you can while still hitting your macros, and also talk about what REALLY matters in terms of being healthy, and some key advice you should not only ignore but RUN AWAY FROM if you hear it.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, available now!
https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

There’s been a myth circulating for a long time that after your contest prep phase for a bodybuilding show, or after a hard fat loss phase in general, THAT is when you’re most primed to experience your highest rate of building muscle.  And logically, it kinda makes sense.

The problem with bodybuilding is that logic and the human body often have a disconnect, and this is one of those cases.  If you cut HARD, you’re primed to do ANYTHING but grow once that phase is done.  In this episode of The Drop Set I break down why that is, what you can do about it, and how to know when it IS in fact the right time to focus on that shift into a muscle building phase.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, coming in June!
https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Being in Oregon to visit family, it seemed like a great opportunity to get some fresh faces on here as I shamelessly exploit my family’s lack of bodybuilding knowledge for podcast material.

And as one might expect, that ‘lack of knowledge’ can cut both ways as you’ll see here.

Big thanks to my big brother Colin for humoring me and sitting down to chat on camera for a bit.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, available NOW! https://www.fivestarrdigital.com/

Online coaching and contest prep with Darin – https://fivestarrphysique.com/contest-prep-coaching/

Full and detailed workout plans, available NOW! – https://fivestarrphysique.com/bodybuilding-workout-programs/

Apparel and swag! – https://fivestarrphysique.com/shop/

Well, at long last here we are – 22 weeks of prep, 110 training sessions, mountains of cardio, 17 near flawless weeks followed by 5 that border on “train wreck”, and tomorrow is show day.  I’m not kidding when I say “it’s about time” – every prep phase is full of challenges I always say, but my goal with this prep wasn’t necessarily to redefine what that meant…and yet….

It’s been a ride, now I just have to land the plane.  For my first ever self-coached prep, I’m pretty happy.  In this episode I detail exactly what’s going on with peak week, at least as far as I know – some of the last minute stuff will be decisions that have to be made in the moment.  Thank you to EVERYONE for following along on this journey.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, coming in June!
https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Bodybuilding is a funny thing…of this 22 week contest prep phase, the first 17 weeks were pretty quiet…and since then it’s been an epic mess. Right now I find myself approaching peak week and a bit behind the 8 ball and not quite ready, so let me walk you through how I’m approaching this penultimate week of prep to try and get the nose of the plane pointing back up a little bit.

0:00 – Cold open

0:51 – Welcome and get settled!

1:25 – Fixing a Broken Prep

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, coming in June!
https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Body dysmorphia, or body dysmorphic disorder, is yet another serious issue (like binge eating that we talked about last week) that disproportionately plagues bodybuilders.  In today’s episode I break down (again) MY experience with dealing with this firsthand, my experience in helping clients deal with this, talk about how it comes up and what we can do about it.

After that it’s listener call-in time!

0:00 – Intro

1:00 – Getting Started

2:17 – Body Dysmoprhia, issues and solutions

35:11 – Listener call-in time!

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, coming in June!
https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Binge eating and bodybuilding go together like PB&J, sadly.  It’s often thought that you can’t have one without the other, but you DEFINITELY can – I’ve managed to pull it off mostly after years of struggling with it, and today I wanted to share my journey in arriving at where I’m at now with it, in hopes that other people can find some helpful tidbits in my journey that they can apply to their own.

Bonus segment afterwards:  aspartame and cancer?  Is there a link?  What does the science say?  Let’s find out!

0:00 – Cold Open

1:18 – Welcome and get settled

2:47 – My experience with binge eating

32:25 – Artificial sweeteners and cancer

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, coming in June!
https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Recomping is all the rage these days – dropping body fat and building muscle at the same time.  Every prominent YouTube channel has videos talking about how the traditional bulk/cut methodology is outdated and doesn’t work, based on a handful of studies that assess the feasibility of recomping, with one big issue – they completely discount the practical, human elements involved.  So today I dive in on why recomping is generally not a sound plan, exceptions to that, and what we should do instead.

And in the second segment – a common question I get asked as a bodybuilding coach is “how long will it take me to see results?” – which is, of course, unknowable.  So instead let’s dive in on what influences those results and what we should be focusing on for success instead of a timeline.

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, coming in June!
https://www.fivestarrdigital.com/

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Ah yes, macro tracking apps.  We all use something like MyFitnessPal at some point, right?  Well, maybe some of us don’t but it’s nonetheless super common.  The problem is, that app is hot garbage and there are WAY better options out there.  In episode 255 I explore 10 of the most popular apps and put them into 2 categories – the bin, and the contender pile.  My favorite?  Well, I saved the best one for last.

And after that I dive in on what I’m doing for my upcoming trip to make sure my prep stays 100% on track through some challenging times.  I’ve done a few things in advance and have an agenda for how I’ll tackle things once I arrive on the west coast on Wednesday – if you travel a lot as well and struggle with staying on plan you’ll get some useful ideas from this.

0:00 – Cold open

0:53 – Getting acquainted

2:40 – Macro tracking apps – the best and the worst

46:28 – Darin’s travel plans

Call in and leave a question! Drop me a voicemail at 865-518-6569

Check out my online course collection, coming in June!
https://www.fivestarrdigital.com/

Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique

Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

In episode 254 of The Drop Set, I’m going to talk about steroids – specifcally, the risks involved in taking anabolic compounds as they relate to bodybuilding. I’ll differentiate between “TRT” and what is more widely considered to be ‘common use’ in the landscape of competitive bodybuilding, break down exactly what the risks are, what might be overblows, and talk about things a prospective user could do in order to give themselves the best chance of minimizing their risk.

In the 2nd and closing segment I play a message from Grace who has some questions (concerns?) about the Carnivore diet and – as you might expect – I have some thoughts.

0:16 – Intro
0:54 – Welcome and get settled!
2:33 – The Truth About Steroid Risks
43:12 – Q&A (Carnivore diet – why?)

https://youtu.be/NyiKvDxBqoA

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Welcome to episode 253! Today, we’re diving into the whole bulk or cut dilemma in bodybuilding. The key? Knowing what your body needs — more muscle or less fat. It’s not just a short-term thing; we’re talking long-haul commitment here…think years, not just weeks or months. This process can’t be about quick fixes; we’re in it for the long run.

Next, we dive deep into the crucial aspect of training volume. Understanding the right training volume for you is the key to progressing over time. While volume can vary from person to person, it’s generally a controlled variable with some flexibility. My new course Hypertrophy University discusses auto-regulation, teaching you to adjust volume based on training feedback. Many lifters lean towards overtraining, doing too much volume, while some undertrain. It’s about finding the sweet spot tailored to your body and goals. Always emphasize quality over quantity, ensuring every set counts. Beware of “junk volume” and prioritize proper execution over piling on more sets. Low volume can work for beginners or advanced lifters, while moderate volume is preferred for most. High volume can lead to overtraining, reduced performance, and longer recovery times, so finding the right balance is key.

And finally, I share some behind-the-scenes updates my prep (7 weeks out!) I discuss the challenges I face as a self-coach and how I’m pushing through tough moments. Despite doubts and setbacks, I remain (mostly) committed to seeing this prep through and aim for significant progress in the weeks ahead. Join me on Instagram @darin_starr or on YouTube for more updates on my journey.

https://www.youtube.com/@fivestarrphysique

0:00 – Intro
3:57 – Should I Cut or Bulk?
20:36 – Finding the Right Volume
39:56 – Darin’s Prep Recap (so far)

Call in and leave a question! Drop me a voicemail at 865-518-6569

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https://youtu.be/lidTfv-3JNQ

In episode 252 of The Drop Set, I delve into the nuanced concept of stage readiness, exploring the subjective nature of preparation for competition. We examine the importance of early competition as a means to gain valuable experience and establish personal benchmarks. I also discuss the essential prerequisites for competing, including discipline, commitment, and a positive mindset throughout the preparation process.

Next, I dive deep into understanding food fixation, cravings, and appetite. We clarify the differences between them and tactics for managing all of them as well. I explore how staying engaged and mindful during meals, using visual and tactile reminders of goals, and avoiding triggers like food-related media can help combat food fixation and cravings.

And finally, I dive into my favorite thign: listener questions, starting with Grace’s inquiry about addressing physique imbalances in training programs as well as atrophy. She then opens a huge can of worms asking about guitar riffs and I’m proud of myself for keeping that section under 30 minutes.

0:00 – Intro
0:35 – Welcome and stuff!
5:03 – Ready to compete?
28:28 – Dealing with cravings and food fixation
45:08 – Call-in question time!

Call in and leave a question! Drop me a voicemail at 865-518-6569

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https://youtu.be/Mk20pJvI7Rc

0:00 – Intro
0:40 – Getting Started
3:47 – Supplements: Worth It or Waste It?
26:49 – Adapting to Sickness, Missing Gym Time
43:05 – What Actually Happens on Show Day?

In the opening segment of Episode 251, we dive into the world of supplements – starting with the age-old debate: Is creatine worth it? What about BCAA’s? Glutamine? Pre-workouts can be effective but often contain too many ingredients, risking adverse reactions. Testosterone boosters like DHEA may slightly elevate levels but won’t significantly impact performance. Glucose disposal agents and multivitamins offer convenience but may not be vital if dietary needs are met. Omega-3 supplements, vitamin D, peptides and SARMs are also discussed.

Next up: what happens when you get sick and miss some gym time? Whatever you do, don’t freak out. Muscle loss is a slow process, just like building muscle. So, if you’re out for a week with the flu or whatever, it’s not the end of the world for your gains. Trust me, I’ve been there. Stay home if you’re contagious or feeling too tired to give it your all at the gym. It’s all about adjusting your expectations and prioritizing rest and recovery. When you do start feeling better, ease back into your workouts gradually. Start with lighter exercises and smaller muscle groups before diving back into your regular routine. Remember, everyone gets sick at some point.

For competitors – WHAT exactly happens on show day? The experience can vary widely, but one thing’s for sure: expect the unexpected. Every show is different, with some running smoothly and others encountering interruptions. The promoter plays a huge role in the overall quality of the event, influencing everything from venue selection to backstage organization. Good shows prioritize athlete amenities, such as accessible bathrooms and ample backstage space, while also considering the overall atmosphere of the venue. However, sometimes even well-organized shows can have poor vibes or distracting stage decor, like the infamous flexing Santa Claus backdrop. Ultimately, whether the chaos is manageable or overwhelming depends on the promoter’s attention to detail and the experience of backstage facilitators. And for competitors, adapting to the unpredictable nature of show day is all part of the game.

Call in and leave a question! Drop me a voicemail at 865-518-6569

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https://youtu.be/FD1Hl5PyVQM

Welcome to episode TWO HUNDRED AND FIFTY! In the first segment, I dive deep into strategies for busting through growth plateaus in bodybuilding. First, I emphasize the importance of consistency and dedication during the off-season or growth phases. I discuss assessing whether you’re truly at a plateau and stress the need to attack growth seasons with the same intensity as prep. I also go over a bunch of actionable steps to keep things moving, and touch on the potential role of performance-enhancing drugs (PEDs) during growth phases.

Next up – building the perfect daily routine is all about making it easy and sustainable. For me, that means ensuring my routine is appealing and fun while leaving room for other activities like producing music. I organize my routine around immovable commitments like work and family, visualizing them on a calendar to plan effectively. With a focus on meal timing, composition, and supplement intake, I aim for simplicity and consistency to ensure long-term adherence to my fitness goals.

In the 3rd and final segment, I reflect on how I would approach bodybuilding differently if I were to start over fromt scratch. I emphasize the importance of hiring a coach from the beginning to provide proper guidance and avoid common pitfalls. Drawing from my own experiences, I stress the significance of investing in a good coach who offers personalized support at a reasonable price. Additionally, I discuss the value of seeking credible sources of information, and I explore the need to normalize bodybuilding as a pursuit and the importance of networking within the industry to foster connections and opportunities for growth. Lastly, I touch upon the significance of consistent stretching, embracing the challenges of the bodybuilding lifestyle, and always remembering one’s underlying motivations for embarking on the journey.

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https://youtu.be/EGfnI-Vn04o

In this episode, we dig in on the finer points of having a successful cut, whether it’s for a contest or just a personal transformation. The final point I make here is possibly the most important: remember to have fun with it all – it’s a challenging journey, but it should still be enjoyable overall.

Next, I dive into bodybuilding and its suitability for everyone. Reflecting on my experiences and conversations with clients, I explore why some people quit bodybuilding, citing reasons like loss of interest or ethical concerns. I break down the characteristics of individuals who might excel in bodybuilding. I also highlight the necessity of long-term commitment and experiencing all phases of bodybuilding, including growth and cutting, to truly assess its suitability.

And lastly, why do your calves suck so much and why does this seem to be such a common problem? Understanding why my calves may lag behind other muscle groups involves recognizing their unique usage patterns and the need for targeted training. While biologically similar to other muscles, calves are often undertrained relative to their daily workload, leading to growth challenges. Focusing on proper form, emphasizing the mind-muscle connection, and experimenting with different exercises can help stimulate growth.

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In episode 248 of The Drop Set, I delve into the intricate journey to becoming a professional bodybuilder in the USA, breaking down the processes of various amateur organizations like NPC, OCB, INBA, and INBF. From earning qualifications to competing at national levels, the road to obtaining a pro card is filled with complexities and nuances. While the quest for pro status may seem enticing, the reality of financial rewards and the influence of social media are also discussed, highlighting the multifaceted nature of the bodybuilding industry.

In the next segment, I delve into the challenges I’ve encountered while tracking macros using apps like MyFitnessPal and Cronometer. I discuss the inherent inaccuracies in food databases, even those sourced from reputable sources like the USDA. I emphasize the importance of developing a keen eye for spotting errors, relying on the USDA database for verification, and seeking guidance from coaches to ensure accurate macro tracking. This underscores the crucial role of precision in macro tracking to achieve fitness goals effectively.

In the final, a listener shares his struggle with fitting chest and back workouts into his schedule. I discuss the importance of tailoring workouts based on individual strengths and weaknesses, emphasizing the need versus want analysis. For competitors, focusing on the judges’ criteria is key, while non-competitors can blend personal preferences…to a degree. I provide insights into constructing a split by prioritizing muscle groups, considering cutting or growth phases, and optimizing volume and exercise selection. Additionally, I suggest seeking professional guidance for personalized needs analysis and workout planning.

Call in and leave a question! Drop me a voicemail at 865-518-6569

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(3:15) In this episode of The Drop Set podcast, I can’t help but unravel the aftermath of the Arnold Classic with a heavy dose of frustration. I find myself questioning the show’s BEYOND curious choices, particularly in excluding categories like women’s physique, figure, and 212 men’s bodybuilding. With a healthy dose of skepticism, I delve into the prize money distribution, underscoring the glaring gap between the earnings of male and female competitors. Amidst my…colorful…commentary, I call out the absurdity of it all, urging the Arnold Classic to reassess and step up their game.

(18:34) Next, I discuss strategies for overcoming a plateau during the preparation process for a bodybuilding competition. I highlight the choice between increasing cardio or reducing calorie intake to enhance the calorie deficit, using a recent conversation with a client as an example. I elaborate on my current cardio routine, opting for 90 minutes a day to maintain higher food intake. The importance of making sacrifices in the prep process is emphasized, debunking the misconception around using refeeds to address plateaus. I briefly share an experience with another client who successfully incorporated a short refeed near his show for different reasons.

(32:02) Next, I delve into the most effective chest and back exercises for optimal muscle development. Discussing the benefits of machine-based chest workouts for joint comfort, I highlight the significance of grip variations and angles, with a special mention of the effectiveness of neutral grip presses. Shifting focus to back training, I emphasize the importance of skill development and diverse grips for targeting traps and lats. For trap development, I recommend controlled movements with lighter weights to enhance the mind-muscle connection.

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I’ve had a lot of coaches myself over the past 20 years and I’ve spent the last 15 years being a coach myself, so I’ve seen every argument there is on the topic of meal plans vs. macro plans. Let’s put this to rest once and for all. Also some training and hormone management discussion!

0:00 – Intro

0:57 – Necessary evils

2:44 – Maximizing “easy on paper” workouts

17:55 – Nuking E2 on TRT

26:07 – Meal plan vs. macros – the final word!

As mentioned in the macro discussion, a link to episode 177 where I detail how to do “Macros From the Ground Up”:

The Drop Set – Episode 177: Macros From the Ground Up

Don’t miss my weekly podcast on iTunes and other podcast services! All episodes also available here – http://www.thedropset.com

Check out my channel page for more videos!  https://www.youtube.com/user/fivestarrphysique

Online coaching and contest prep with Darin – https://fivestarrphysique.com/contest-prep-coaching/

Full and detailed workout plans, available NOW! – https://fivestarrphysique.com/bodybuilding-workout-programs/

Apparel and swag! – https://fivestarrphysique.com/shop/

Episode 245 marks the PERMANENT return of The Drop Set to YouTube – so if video is your thing, check it out there as well going forward.  All episodes will be geared towards an audio only format so listeners here, you won’t be missing anything.  No sweat!

0:00 – Intro/story time

1:57 – Technical difficulties?

5:48 – Seeking out photo comparisons of others

7:53 – Sleep dysfunction on prep

10:57 – “Advocate” coaches

14:48 – Can I compete if ______?

20:30 – Novelty as it applies to training splits

25:29 – Top 5 Things I Wish I Knew When I Started Bodybuilding

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One of the absolute most common questions I get is “when will I be ready for a show”, or “I’m 14 weeks out, will I be ready?” or some variation on the theme.  My usual answer is “well, it’s complicated….” and this episode seeks to finish that sentence in 30,000 words or less.

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Hey Darin, can you be rambling and borderline incoherent for 40 minutes?  CHALLENGE ACCEPTED.  The real question:  drunk or sober?  Sadly, the latter.  Yes, this is sober me and I still behave like this.

Prep is underway, let’s talk about how it started.  Also, how to mess up your macros in one easy step.  Also also, the TOP SIX things you need for your kitchen RIGHT NOW.

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Autumn Cleveland has been around for a bit – with a competition history of 20+ years and a couple Olympia appearances to show for it. She has also positioned herself as an authority on posing, offering courses, direct coaching, seminars and more to help competitors more accurately present themselves on stage. And as we discuss here, she’s still always learning and aiming to step up her game and keep pace with trends and staying up on what judges are looking for TODAY.

Follow Autumn on Instagram here:

https://www.instagram.com/autumnatikk/

Check out her website and posing courses here:

https://www.autumncleveland.com/

Watch the full video interview on YouTube:

Call in and leave a question! Drop me a voicemail at 865-518-5659

Check me out on YouTube and subscribe to see what’s coming up next:

https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g

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What makes for a good and productive growth season?  Conversely, what makes for a bad one?  How do we define whether it’s good or bad?  What should your goals be?  How much balance is too much balance?  Today we dig in to all of those questions and more so let’s hit it!

Call in and leave a question! Drop me a voicemail at 865-518-5659

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A little random pre-Christmas catch up on some stuff, and thankfully MUCH lighter fare than last week – and then we dive in to a topic suggested by my former client Jessica who wanted to get my take on semaglutide.  I’ve talked about this before, and recently, but I wanted to dig in a bit deeper here and, in real time, kind of develop and flesh out my philosophy on how I’d recommend (or not) people use this in prep going forward.  Is it useful?  Harmful?  Both?  Is it kinda dumb, cheating, or smart stragegy?  Let’s hit it!

Call in and leave a question! Drop me a voicemail at 865-518-5659

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Rest in peace to my friend and coach Krissy Lia, you will be missed.

Lots of ground to cover today.  Michelle called in with some solid questions concerning peptides and deloads (separate questions…not a weird combination of deloading peptides), and I ramble on for a bit about trying to find the right mix of what is OPTIMAL versus what is often the most PRACTICAL path forward as it relates to training, diet, and everything else.  Also, let’s talk about scale fluctuations a bit, why they matter (if they do at all) and how to make sense of them.

Call in and leave a question! Drop me a voicemail at 865-518-5659

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Throwback episode!  No not a ‘greatest hits’ release but just going back to the old formatting.  Call me an optimist but I think after 237 episodes I’m starting to get the hang of this podcast thing.  A few “confessions” to go over today which is really just exposing my ridiculous OCD, but also an update on what I’ve been up to and also some common client issues that seem to be on repeat of late.  Let’s dig in!

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Future generations will look back and see Episode 236 of The Drop Set as a watershed moment for humanity.  Maybe.  Ok, maybe not so much.  But let it be known I’m trying some different stuff here, so as always let me know what you think.

This is a solo episode published as audio-only AND video (on YouTube), and does incorporate a little video into the mix so the audio listeners WILL be a little in the dark – apologies!  Going forward I might break that segment out into it’s own YouTube series which I think might be super cool.

Attending a bodybuilding show in person is, I think we can all agree, a pain. The prejudging/finals format is a nightmare for everyone involved and I feel it really hurts the sport’s chances of catching a wider, more casual audience. In this episode I outline my strategy on how to fix that by focusing on improving the livestream experience for those not actually AT the show but watching at home.

I also chat a bit about sportsmanship at shows, protein distribution, handle a couple listener questions and do my first ever form breakdown video analysis of some client footage.

You can watch the full video below, or stream the episode wherever you listen to podcasts

Hannah Hussein and I have one thing in common (well, we probably all do) – we both did dumb shit in our 20’s. The difference is that today, she’s here on the hot seat to talk about hers while mine will continue to go unreported (at least for awhile).

Hannah won her IFBB pro card in women’s bodybuilding earlier in September at North Americans, and she sat down for a lengthy interview with me where we covered her extensive history in bodybuilding and got in depth about what’s next for her as well as she prepares to compete as a new pro.

Follow Hannah on Instagram here:

https://www.instagram.com/hannah_hussein13/

I recently had the chance to have an extended conversation with IFBB Pro women’s bodybuilder Sherry Priami. Sherry turned pro in women’s physique in 2018 and quickly turned in a string of steadily improving placements before taking a year off and making the plunge into women’s bodybuilding – a decision that has, so far, paid off well. She’ll be competing this upcoming weekend at the Rising Phoenix and will also be on the Olympia stage a few short weeks later.

Check out Sherry on Instagram here:

https://www.instagram.com/spriami_ifbbpro/

And you can watch the full video interview on YouTube here:

In episode 233 of The Drop Set I had the chance to sit down with Paige Sandgren following her narrow miss at an IFBB Pro card at North Americans. We talk about that experience, what’s next, and cover a lot of coaching-related topics including binge eating behavior, one of her specialties.

Follow Paige on Instagram here:

https://www.instagram.com/beefnuggette/

Watch the full video interview on YouTube:

In episode 232 of The Drop Set I am super excited to have the opportunity to chat with former Olympia competitor Dani Reardon – now OUT of bodybuilding for about 6 years and exploring entirely new areas of her life. We talk about her competitive days, why she got out, how she feels about it looking back, if she has any regrets, and of course dig in on what she’s doing now – including her current gym routine (might surprise you).

Follow Dani on Instagram here:

https://www.instagram.com/dani.reardon/

Check out the full video interview here:

In episode 231 of The Drop Set I welcome BACK Wendy Levra, NPC NQ bodybuilder and empowerment coach who was last here following a narrow miss at an IFBB Pro card at North American’s last year – following that, she had a bit of a rough time. But as one might expect, she regrouped and is back now with a new and improved focus – we talk about the highs and lows of her last year and also dig in on how she dug herself out of that hole to get to where she is now – in a good, peaceful and productive space.

Follow Wendy on Instagram here: https://www.instagram.com/wendy.levra/

Watch the full video interview on my YouTube channel here:

In episode 230 of The Drop Set I interview my own coach – IFBB Women’s Physique Pro Kristyn Lia (I kinda bury the lead on that but it’s mentioned in there somewhere – space case!) She has recently moved to the US from Australia for the express purpose of having better opportunities to compete as a pro – that’s a pretty big leap and a lot of work, so it says something about how dedicated she is to the sport. Check it out as we go over her history and break down her competitive season that just wrapped up with FOUR shows in FIVE weeks (I’m tired just typing that). Follow Krissy on Instagram here: https://www.instagram.com/krissy_with_gunz_ifbbpro/

Full video interview available on YouTube:

In episode 229 of The Drop Set I catch up with returning Drop Set Champion Paige Sabedra, after having wrapped up her first year as an IFBB Pro in which she hit THREE shows in pretty rapid succession. We talk about the results of those shows, the feedback she got, prep details (diet, cardio, supplementation), and how she managed to drop ANOTHER 12 pounds between shows 2 and 3. Always a good chat with Paige.

Check out her channel here: https://www.youtube.com/@UC3v3vXW05NCgnD2O6y7f4vA

And follow her on Instagram here: https://www.instagram.com/paigesabedra/

You can also watch the full video interview on my YouTube channel, click the thumbnail below.

In episode 228 (following a 1 month hiatus) I offer a recap of the local Knoxville NPC show that was held last weekend as, because you know I can’t resist, offer some suggestions on how I’d do it differently.  No fault to the promoter who’s a good dude and knows what he’s doing, this is largely about the overall structure of shows in general.

https://knoxclassic.com/

And also Grace returns with a couple questions about supplement needs for plant-based athletes as well as asking about the lessons that *I* have learned from bodybuilding – I give my answer on this a solid B-minus!

Today we tackle a question from my (former) client Paul asking about the mental side of bodybuilding – well not really a question, just asking me to talk about it a bit, and so I oblige.  How it CAN be a thing that’s good for someone’s mental health (as opposed to bad, which it also can be) and how to hopefully keep it there.

And then Trevor asked about tips for becoming an online coach, which led to me just asking questions of YOU instead on a possibly huge upcoming project – so check that out and give me some feedback on the idea!

The podcast episode so epic it took 3 days to record.  Or maybe the host was experiencing some squirrel-like ADD in spite of tooting his own horn in the first segment of today’s episode.

So that first segment is about time management – why it’s so damn important and some easy things you can implement if it’s something you struggle with.

Next up, my client Leslie had some questions about macro calculators and how they arrive at the numbers they give you – instead, I’m going to talk about “generally acceptable ranges” for macros, why those are solid starting points and why we often have to break those rules and sometimes in a big way.

And finally, let’s talk bloodwork and health – how to interpret your labs, why it’s important, and why some things that might be flagged as high or low might not be a problem (and why some things that aren’t flagged might still be something to address).

…and now for something completely different.

It used to be a recurring segment here to break down recent TV shows I’ve watched so I figured I’d bring that segment back IN FORCE with an entire episode doing that…with my TV watching partner in crime (my wife).

This won’t be for everyone and I get that – so no harm, no foul.  For the record (as you know), I’m always open for other topic suggestions so bring ’em on!

First up: a warning!  I kick things off today with a fairly profanity-heavy rant based on a weekend experience.  For the faint of heart (really, are there any of you listening to this podcast if you’re faint of heart?), skip to like 8:30 (you’re welcome).

BEYOND THAT, we have questions about natural bodybuilding and the integrity thereof, as well as talking about optimal sugar intake and what kind of health and programming considerations we should be watching if it’s higher.

Call-in number!  Call in with your questions, 865-518-6974 – I’m waiting!  <tapping foot>

We’re back today with a whole mish mash of stuff ranging from gym bag contents to macro specifics and all the kind of nonsense you’ve come to expect from me.  Including the seemingly standard 14 month break between episodes.  Working on that part!

Back at it with 2 episodes in 2 days!  Don’t forget to call in with your question at 865-518-6569 and have your voice heard!

Today it’s a topic that came from a client check-in, I floated the idea of transitioning her OFF a meal plan and towards a macro based plan to make regular travel a bit easier to handle – and she’s on board with the idea, but needs a primer covering all the “what do I need to know?” type stuff – and that’s exactly what we’re covering here.  If you’ve been following a meal plan and are looking to introduce a little more variety, this might be the ticket for you.

In 221 we have a guest appearance of sorts from Grace, the reigning MVP of The Drop Set – she calls in to give us some insight on how she approaches prep and deals with times when she is kinda forced to be “less than perfect”, as we all have to deal with it some point (or points).

And then as if to show off her MVP trophy, she comes back around with some great coaching related questions that I dive into one at a time.

Call 865-518-6569 and leave a message to be a part of the discussion!

Back it today with a HUGE grab bag of Q&A, coming from voicemails as well as sourced from a Facebook group I’m a member of – as the saying goes, give the people what they want – and these were the questions getting asked so I know they’re relevant – a wide spectrum of stuff ranging from somewhat beginner-ish to more advanced.

Got a question you’d like answered?  Call 865-518-6569 and leave a message!

Based on a couple questions, I knew it was time for a deeper dive into the world of what “natural” bodybuilding really means, in the competitive world.  Are there different, fluctuating definitions on what this means?  When might an exception be made?  Do *you* qualify or not based on something you may have taken in the past?  Let’s dive in!

Well if that isn’t a super sexy and attention-getting topic, I don’t know what is.  Returning from a brief hiatus, in 218 I field first of the RETURN OF THE CALL-IN SEGMENT, which will continue running despite low turnout – call in to 865-518-6569 and give me your questions!  Also head to TheDropSet.com and vote in the latest poll.  And rounding out this short episode, an update on my lil’ buddy Taz and his eye saga.

First up and most important – THE CALL IN NUMBER IS BACK!  Call 865-518-6569 and leave a message and I’ll play it in an upcoming episode – and I won’t be screening these prior!  Anything goes.

Jay Cutler made a great point in a recent interview about the Olympia weekend basically (paraphrasing here) being a shitty fan experience.  Too much show, too long, and just WAY too much for anyone to take in.  People buy tickets for 2 days worth of events and maybe spend 2 hours actually watching it?  It’s a disaster – and the timing for the open men and livestream viewers is terrible, with the centerpiece of the whole weekend not happening til 1 or 2am Eastern time.  I’ve got an idea on how to fix this, but bear with me…it’s out there.

And I share my resolutions for 2023 and also dig in on WHY they’re a good thing – down with the naysayers!

Well, another Olympia weekend has come and gone so it’s time for the annual tradition of complaining about results and lamenting all the ways in which bodybuilding has “lost its way” – kinda joking, kinda not.  There are definitely some trends in judging I think set a bad precedent from this weekend, and some very easy calls where things mostly looked great.  The open men failed to impress, which seems like a weird thing to say when everyone on the stage is an absolute freak of nature but for me, the ‘wow factor’ was missing across the board.

Let’s dive in and don’t forget to vote on the poll at TheDropSet.com – Did Hadi Choopan deserve to win the 2022 Olympia?

In 215 I’m mostly going over the latest installment in the Washington Post’s deep dive into the dark recesses of bodybuilding, going over drug protocols and competitor deaths.  You can read the original reporting here (paywall may be in effect, the article can be found elsewhere also).

https://www.washingtonpost.com/investigations/interactive/2022/bodybuilding-extreme-training/?itid=hp-foryou-readinghistory_p009_f003

I have some additional details on deaths not covered in the article that I go over after breaking down their reporting.  Summary:  ain’t a good look.

Also echoing two requests:  I need your input for ideas on a YouTube series, and I’m also soliciting ideas for “ways in which bodybuilding can be improved” after breaking down the 6 main issues that I see at present.  If you have anything to add to that list, lemme know!

For YouTube viewers, I also showed off a new logo wall hanging I had made, thanks to my friend Charlie – you can check out his online laser engraving shop here:

https://www.etsy.com/shop/JustAddLaser

Today on The Drop Set, it’s the Festivus Edition:  the airing of grievances!  My favorite part, always.

So I’m gonna complain about some stuff today.

First up, NPC Nationals (which were last weekend), judging issues abound, but mostly it’s the NPC’s absolutely laughable attempt at judging transparency.  Seriously, it’s a hoot.  Also, I didn’t mention this but apparently they made competitors wear wristbands as a form of identification…in the one place on earth where it’s impossible to NOT know if a particular human is involved in the proceedings.  What the hell is that about?

Next up, the Liver King.  If you don’t know who he is, A) I’m envious as I wish I still didn’t know, and B) you’re about to find out (sorry).  Why is he in the news?  As you can imagine, he probably did some dumb shit.  You’re right.  You’re good at this game!

And finally, let’s talk photo editing.  Not a ‘how to’ course of fixing up your family vacation pics, but the prevalence of physique touch-ups on social media.

First up:  go check out the new website at FiveStarrPhysique.com !  This episode was delayed a few days while waiting for the new site to get published (otherwise this episode would get lost in the shuffle) so apologies for the delay but we’re in business now!

So, today!  We’re tackling a few listener questions (special hat tip to Ron in Tennessee for a couple of these) – the first being just about pre-workouts generally, and instead of just rattling off some nonsense I do a little live digging into labels to come up with a ‘naughty’ and ‘nice’ list for what I’m looking for in a product usually (and what I’m looking for currently, which is NOT what I advise here).

Next, creatine:  is it worth it?  This question comes up so often it’s probably worth covering in every 3rd or 4th episode.

Also, active rest:  what is it, and (spoiler alert) why should you never do it?

And finally, an update on the front of both the NPC and their competition ‘committee-to-be’ and also the IFBB/Wings of Strength and their relationship with Stephanie Flesher.

Note:  this episode is being reposted from an earlier date, as the original upload was lost in a website migration.  Apologies for the confusion!

By now I’m sure many of you have seen, read, or heard of the article published as a result of a fairly lengthy and involved bit of investigative journalism by Desmond Butler of the Washington Post. (links below)

There’s certainly an expectation upon someone like me to have a reaction and response to this, and that’s what episode 211 is. I am not fully taking one side on this – I think it’s worth noting that all parties named here are complicit, and it’s worth stating that the real victims are those who’s placings were impacted by those willing to paint outside the lines of fairness to curry favor with those in power.

That being said, this is a gross, shitty thing and the people at the forefront of this disgusting mess need to be extricated from the sport, and we need real transparency in judging to make it harder for things like this to happen in the future.

The allegations in this article take place largely in the 2005-2015 time frame, but it’s a certainty that things LIKE this are still happening behind the scenes.

210 – “Medical Update”, Exercise Modalities

So I had a little procedure done which gave me the heebie jeebies – listen to my dramatic retelling of the story here. And we have the physics lesson to end all physics lessons after that, at least with respect to gym equipment and why the type of equipment you use (free weights, machine, cable, etc) matter.

Before that, a quick follow-up from an interview I conducted last year on a topic that needs to be addressed. It’s very gossipy, but I try to stick to the facts here – as always.

209 – Vacation Update and Bouncing Back, Problematic Exercises

Well it seems like a much bigger deal to me than it probably is in reality, but posting my interview with Wendy Levra last week as episode 208 took some logistical planning to make happen while I was on vacation – nice to not miss a week!

Today I give you the recap on my trip (for those who care) and also what I’m doing this week to bounce back and regain form after a week of being completely OFF plan in every possible way. The positives and the negatives that come from that as well.

There are some additional great questions posed including one about exercise that tend to me problematic or ‘discomfort-causing’ than most, and how I go about addressing/tweaking those or coming up with substitution options – a good mental exercise for me on that one!

Don’t forget to vote in the latest poll at the top of TheDropSet.com

208 – NPC WPD/WBB Competitor Wendy Levra

I had the pleasure of sitting down for a nice extended interview with national level women’s bodybuilding competitor Wendy Levra recently go discuss all the things and we had a great chat.

Wendy narrowly missed a pro card at North Americans earlier this year and will be taking another stab at it in December at Nationals. In this conversation we go over what got her started in bodybuilding, how she handled the experience at NA’s and the aftermath of that, how that’s informing what she’s doing moving forward towards Nationals – and a whole lot more including her thinking on diet, training, cardio, and prep in general – the big stuff AND the little stuff.

Thanks Wendy for sitting down with me and taking the time! You can find her on Instagram @fitwitwendy

207 – Find Your ‘Why’, Food Regrets, Holiday Planning

Today, on “Therapy with Darin”, we play some head games, because I love Foreigner. Anyone? Anyone? Ok, moving on.

Stop for a hot minute and think about WHY you spend time on bodybuilding? Make sure you can really answer that question in great detail (what’s my answer? Of course…you have to listen to find out – probably not what you think).

Screw up on your diet and have regrets? That’s bad. How do we deal with that? What’s the WRONG way to deal with that? Sometimes in examining the wrong answer in detail, we can uncover a better way.

And we’re getting close to holiday season here so it’s time for our annual trip to ‘omg I’m freaking out over the holidays!” land. Come along for the ride, we’ve been down this road before!

206 – Stress Hygiene, Maintaining Leanness, Injury Management

Today (well, yesterday and today, really) I tackle a couple questions posed by Romy and Jen (thank you both!):

How do you handle – and I mean REALLY HANDLE – stress? If you’re like most people, you just eat shitty food and realize you’ve made the problem worse. What’s a better (read: actual) way to get to the root of it and deal with it? Listen in.

Is it realistic to maintain leanness year round? What is leanness? Why is leanness? It’s all relative but there are some things to know before you drive yourself up the effing wall trying to find out.

Should you train through injuries? Generally, NO. But there are some exceptions. As always, check with your doctor (or, preferably, your PT) but I’ve got some thoughts on the issue as well!

205 – Cardio Timing, Likes & Dislikes, Bodybuilding Psychology

Time for a Q&A grab bag! In this episode I’m actually tackling 7 distinct questions provided by three active listeners (thank you Grace, Ron, and Adam!) that run the gamut from the serious to the slightly more frivolous.

Specifically, Ron asked about a breakdown on my show experience last year and in going over that, I talk a bit about my headspace since then and where it is now as well – this is about as real and unvarnished as it gets here, where I already pride myself on being something of a straight-talker. Get ready!

204 – Plant-Based Diets, Beyond Progressive Overload

Today we dig in on a few listener questions (thanks Grace!) on the efficacy of plant-based diets for starters, as Grace kinda wonders if there’s anything significant she’s missing out on being plant-based herself (the answer? You guess it: depends).

A short thought on keto dieting and then, live on air, I start to flesh out my book idea (ha!) as we start to look BEYOND progressive overload in terms of training, and how we can be effective in continuing to grow if it starts to feel like maybe we’ve pushed beyond that stage. Framed differently: what should a lifter’s life cycle really look like?

Tune in and go vote at TheDropSet.com in the poll at the top of the page!

203 – Flipped Interview! Darin on the Hot Seat!

For today, something a little different – when I put out the call for discussion topics last week in 202, my client Frankie MacGregor reached out to me and said “Hey – what if I interview you?” I was all about it, because it meant she had to do all the prep and hard work and if there’s one thing I love, it’s being lazy. Here is our conversation where she grills me on my background, coaching stuff, music, and learning a new language.

202 – Coachability, Helping Others, Leveling Up Your Training

Back from summer hiatus at long lost!

Today we talk about 3 big topics: the first being coachability. Are you really ready to have a coach? What does it mean to turn control of your programming over to someone else? Do you need to “just follow orders” or should it be more nuanced than others? Second, what do you do when someone around you clearly needs or asks for help on their diet? When is the right time (and wrong time) to interject? Is it helpful? And finally, a big talk about stepping up your training game to the next level – whether you’re brand new and looking to be less new or more advanced and really looking to kick it into the stratosphere.

201 – Garbage Coaches Revisited, Gear for Guys

We’ve talked about this before but it’s time to revisited the warning signs of some lousy coaches – and let’s be clear, they’re everywhere. But also, I give some coach shopping tips and provide some questions that I always appreciate being asked and it shows me when someone is really doing their research.

Also, time to jump back in to the PED conversation with ‘gear for guys’ – a good primer for those interested in the topic, NOT an endorsement as I try to make abundantly clear but I’m sure some will still take it incorrectly. I tried!

200 – Place Fixing Scandal, Dead Bodybuilders

We made it to episode 200! Thanks to everyone for listening and don’t forget to share the episode on social to help grow our audience! I always appreciate that.

There’s a scandal brewing in the UK surrounding the Arnold Sports Festival and the organization that was formerly promoting it – we’ll dig in on that for an appetizer and then get to a general conversation on what’s killing bodybuilders these days. I don’t have inside info here, but we can make some BROAD assumptions and speculation and use that to help inform some of our own decisions better.

199 – Progressive Overload Revisited, Resurgence in Bodybuilding?

We’re back in business! In addition to discussing the surge (or RE-surgence) in bodybuilding and tackling some progressive overload examples, I bring everyone up to speed on what I’ve been up to.

Be sure to email in your questions and topics or hit me up on social media to let me know what we should be talking about next!

198 – Gear 101, Women & PED’s

It’s third rail time! Today we dig in on a basic primer for gear/PED’s/anabolics – including the obvious questions of “is this right for me?” (which I absolutely cannot answer, but I can help you ask better questions of yourself), “what should I be worried about?”, “what are some dumb things I can avoid?” and much more. Also intertwined with this I dig in on more detail specifically for women, with a breakdown for men to come in an episode in the near future!

197 – Recapping NPC Nationals, Grab Bag Q&A

With NPC Nationals in the rear view I recap the weekend with a focus on how my clients did and also – as you might expect from me – have some suggestions on how the whole weekend can be improved. Having classes of 40+ competitors just is not a good way to create a fun experience for anyone competing.

After that I start blowing through some quick hit conversation starters – thank you Romy for the inspiration on these!

195 – Spotting Techniques, Blow Up the NPC?

First up, CALLING ALL COUPLES – if you are a couple and you train together regularly or – better yet – prep together, I want to hear your experience. Call in at 865-518-2974 and leave a message, or email me @ darin@fivestarrfitness.com (or use the contact form) or hit me up on IG or Facebook – if you’ve got a good story to tell we might do a full length interview if you’re game – so hit me up.

We start off with a good conversation about spotting technique – when it’s appropriate, a couple different ‘flavors’ of spotting and how to do it right (and wrong).

And then the fun stuff – if we could blow up the NPC and start over, what would it look like? I’d love your ideas on this, but I share mine in terms of show structure, crossovers and category shifts, changes to individual routines and scoring transparency as well. I’ve got it ALL figured out, now if only someone were listening – ha!

195 – Post-Show Rebound and Breaking Down Thanksgiving

I was sick and pretty voiceless last week so there’s a bit of catching up to do as it relates to my post-show activities. Did I balloon up in weight uncontrollably? Was I a good, well-behaved boy? All of the above? Somewhere in between? Listen and find out!

Also check the new poll online at TheDropSet.com – and through December 7th use the discount code SWOLE to save $10 on all workout programs.

I’ve also added some new logo tees to the shop with more to come, stay tuned!

194 – Breaking Down the Lee Haney Games

This past Saturday I competed in Atlanta at the 2021 Lee Haney Games – in today’s episode I recap the whole experience from peak week up through the events of show day and beyond.

The results weren’t what I might have hoped for but I had a good time and there’s a LOT of good stuff to dwell on, and some interesting moments to recap so buckle up and listen in!

https://www.leehaneygames.com/

193 – Volumizing Meals, Caloric Floor, Prep Partners

In today’s episode there’s a warning of changes coming! The Drop Set will be undergoing a little renovation soon and it’s all very exciting stuff – stay tuned and you’ll hear things as we get them rolled out.

There’s a poll online at TheDropSet.com – click on over and cast your vote regarding BCAA use

Also, I’ve got a new private group on Facebook for podcast listeners – check it out and request an invite to get in at the ground floor, we’ll have some bonus content and extra engagement in there to really get a sense of community going.

In today’s episode I give a prep update on myself at 10 days out and in doing so talk about how I’m coping with lower calories by playing around with food volume – a hugely important tactic if you spend any significant time in a deficit.

Related to that, I bring up the concept of a caloric floor which I don’t think I’ve discussed on here before – it’s a concept that has to be implemented carefully but can make things a whole lot easier is used wisely.

Also, my client Sona asked a question about being in prep (or not in prep) with a spouse or significant other so I took some time to share my thoughts there from a few different perspectives – if you have a “swole mate” and whether it’s smart to align your dieting phases or not, or if you have a partner that isn’t really into bodybuilding at all which present an entirely separate set of circumstances to consider.

Share on social and tag me! IG: @darin_starr

Note: no YouTube video for this episode, technical difficulties!

The Drop Set – Episode 192

Back for a solo episode today after a longer break than I expected due to some surprise travel – all details inside!

The Drop Set – Episode 191: IFBB Pro Janeen Lankowski

Janeen brings 20 plus years of experience as a competitor and coach to our conversation as she’s about 2 weeks out from the Olympia – we talk about her background, posing philosophy, and the “no excuses” mindset it takes to compete at a high level.

The Drop Set, Episode 190

Brian joins us today to talk about a bunch of the ‘standard’ bodybuilding topics but also his unique work situation and how that impacts bodybuilding and his home life, as well as dealing with shoulder reconstruction and spinal fusion and how he’s had to adjust his training around those.

The Drop Set – Episode 189

Today on The Drop Set…it’s just me! Sorry to disappoint – I’ve got another interview going online soon but I wanted to get this up first since I had some time set aside to record it and give everyone an update on how my prep is coming along. Also a couple questions tackling “things to know for a first show” and how to incorporate eating out into attempt to be ‘on plan’.

The Drop Set – Episode 188: Alexis Urso

Alexis Urso is the President & CEO of Made2Macro, a custom meal prep service provider based out of Florida. In our wide-ranging interview we talk about her business and how it works, some general meal strategies and ideas, what she’s up to and what’s in store for her business in the future.

The Drop Set – Episode 187: Kelly Lynn Nauyokas

On The Drop Set today our VERY FIRST repeat guest, IFBB Figure Pro, prep coach and posing coach Kelly Lynn Nauyokas returns for a very casual chat about just about everything – you know how we roll here.

The Drop Set – Episode 186: IFBB Figure Pro Paige Sabedra

Today on The Drop Set I welcome Paige Sabedra, a long-time listener and contributor the podcast and brand new IFBB Pro, having won her card at the USA’s at the end of July. We discuss her plans for the future and her somewhat convoluted path to turning pro this year, with all the up’s and down’s that went with it.

Paige also has her own podcast that you can listen to here:

https://www.youtube.com/channel/UC3v3vXW05NCgnD2O6y7f4vA/featured

The Drop Set – Episode 185

Today I welcome IFBB Pro Theresa Ivancik on to the podcast to talk about a little of everything. Theresa has been competing since 2007 and has loads of experience not only competing at a high level but also as a coach, trainer, and gym owner as well. Listen in and get a fresh perspective on bodybuilding from someone who lives it.

The Drop Set – Episode 184

In today’s episode I’m joined by Stephanie Marie, and IFBB Pro WPD competitor turned bodybuilder who has become an active voice in speaking out against extreme diuretic and AAS protocols that are causing prolonged health issues in competitors and sometimes even death at a show or shortly after.

In summary, because this is extremely important: whoever your coach is, follow nothing blindly. Ask questions. If you are asked to take something, make sure you know what it is; trust with your coach should have limits and only go so far.

The Drop Set – Episode 183

In this WELCOME BACK episode following an unplanned summer hiatus, I cover a lot of ground: bringing you up to speed on my studio time and my prep so far, and also touching base on some industry losses and peak week protocols gone wrong.

The Drop Set Episode 182

In today’s episode I interview my client Jacob Koch, offering a first-timers perspective on the world of competing in the NPC.

The Drop Set – Episode 181

0:00 – personal update from me on why I was MIA last week in spite of my plans to the contrary. Also, TV and lawn updates (because you asked for it)!

16:10 – let’s have a chat about vacations in the post-pandemic (too early to say that?) world and how it can impact your physique-related goals

27:35 – I’ve said before and now I’m saying it again: progress pics and posing – it’s for everyone!

Episode 180: IFBB Pro Kelly Lynn Nauyokas

The Drop Set – Episode 179

Cutting right to the chase in this one!

3:58
What’s an appropriate rate to build muscle at? Or maybe more accurately phrased: how can I ensure I’m building muscle at an appropriate rate?

19:57
Time for a slightly more in depth chat on body dysmorphia. What is it, how real is it, how common is it, and is there anything you can do about it?

29:25
I wanted to touch on what I consider to be appropriate expectations for a first show, and how to prepare yourself in the best way and get your head in the most productive space possible.

Episode 178: Q&A Grab Bag

Whoa – we’re back with a vengeance! Lots of topics covered today, details and timestamps below:

5:40
Bernard with a conversation starter on the BEST times for lifting, cardio, etc.

13:45
Anthony is asking about meal timing and the possible downfalls of combining multiple meals into one.

18:36
Marc from IG asking about the possible benefit of dietary breaks

22:24
Scott from IG checking in on total volume when it comes to more elaborate anabolic cycles vs. simpler ones

27:16
Joe from IG asking about the benefit and utility of supersets

33:16
Alex from IG asking about something similar – half reps or partial reps

37:22
Jonathan from IG about training to failure in a deficit, and also asking about my home gym status and longer term plans

Episode 177 – Macros From the Ground Up

In today’s “like a phoenix rising from the ashes” episode, we go over an absolute “assuming nothing” approach to macros, from what a macro is all the way through to constructing and revising a macro-based meal plan to hit a specific set of targets. If this has mystified you in the past, you CANNOT miss this.

The Drop Set – Episode 176

FINALLY back in business after an extended hiatus!

Today I briefly catch you up on my home gym situation and a big announcement, and then dig in on 2 topics:

1. How to step up your game and change expectations, using top level competitors as a measuring stick
2. I go about trying to fix competitive bodybuilding, with a big emphasis on the scoring system.

And along the way, a couple random rants and a fair bit of profanity. You’ve been warned!

The Drop Set – Episode 175

2:02 – The ever-critical LAWN UPDATE!

6:17 – Let’s talk about some pandemic-related changes to show format and how this can be a GOOD thing in the long-term

24:16 – Bethany (GA) asking about protein intake – what’s ideal, what are the concerns about going high and what other considerations should we have?

29:56 – FINALLY closing the loop on our conversation about stim-free pre-workout products, with some recommendations from Sally (WA) and Matt (via IG)

38:53 – Tasha (TX) with a very interesting question regarding glycogen depletion – let’s dig in!

The Drop Set – Episode 174

0:00 – Intro with new music!

0:43 – Our album is OUT! And no I’m not going to stop talking about it, sorry!

10:00 – A question from Brendan (a current client) asking about the risks and benefits of TRT, so let’s dive in for a full on primer on why it’s good, what to watch for, and what you can expect.

24:10 – Kristen submitted a question through the website asking for some guidance on macros during pregnancy – I had a few reservations but also here I outline my overall approach for that situation

31:20 – Anton (Libertyville, IL) called in asking about the possibility of competing in a handful of years and wondering about the benefits of doing a mock prep before then. Not surprisingly, I’m all in – but there’s a lot to talk about there!

The Drop Set – Episode 173

0:34 – Welcome back to me! Hiatus is OVER

2:45 – Updates and results from client shows

17:02 – Things that make me leave the house (note: short list!)

20:30 – An overdue album update! The official release date is 8/13, next Thursday!

27:00 – An update on my home gym which is feeling pretty ‘done’ and well put together now!

The Drop Set – Episode 172

0:00 – Coming in right at the start with an update from Erin (MN) on how things are working on stage and with spectators at her show next weekend

11:02 – Dannah (MN) asking about judging preferences in terms of size vs. conditioning

22:48 – Drew (WA) asking about pre-workout supplements – safe, effective?

28:00 – Story time! It’s Drew’s fault, but she wanted to hear the story about how I got to where I am now – so, strap in and let’s go on a ride!

The Drop Set – Episode 171

0:00 – Lots happening over here but you get a sample of some new music (with more in the outro too!) and a recap on what’s keeping me up at night (hint: it’s dubstep)

11:08 – Martina (KS) has questions about SARMs – possible compounds/cycles, sources to recommend, and more – I promise you my answer here will be vague enough to make your head spin!

20:51 – Tasha (TX) is wondering about a ‘metabolic floor’, if your maintenance level intake changes over time

27:01 – Dannah (MN) with a good question about crossovers in shows so I break it all down from the vocabulary down to the nitty gritty

37:19 – I respond to an email from listener Anton who has questions about why lower weight classes don’t make an appearance in the IFBB

The Drop Set – Episode 170

0:00 – A big announcement, a rant, and more – we’re coming in hot! Except for the first 3 minutes where I futz with my audio settings because it’s a new computer and nothing is quite right!

2:30 – Erin (MN) sharing some quarantine stories from home…tales from the dark side!

6:27 – Bethany (GA) asking about having fats and carbs together…a problem?

13:01 – Bethany (GA) AGAIN, double dipping! (totally allowed) This time asking about cardio during the off-season and how that might impact cardio during prep

21:15 – Cassandra (PA) – with stories of quarantine workouts and also seeking some running alternatives for cardio when machines aren’t an option

32:20 – Personal update from D including a breakdown on why my squats suck and how that might impact YOU.

The Drop Set – Episode 169

0:00 – A big announcement, a rant, and more – we’re coming in hot! Except for the first 3 minutes where I futz with my audio settings because it’s a new computer and nothing is quite right!

20:45 – Katie (ID) – let’s talk plie squats!

29:08 – Drew (WA) calling in with a quarantine report and a positive perspective!

37:15 – Katie (ID) again sharing her quarantine story – another positive take!

The Drop Set – Episode 168

0:00 – Back for more! This is the ‘randomness’ component of the episode where I share (and talk about) some new music, and give updates on my home gym activities, new computer build, and other crap that probably no one cares about

27:13 – finally, a different voice! Kristen (FL) is asking about intermittent fasting, and while I offer some thoughts there I go off on a few tangets as well. Hi, have you met me?

40:16 – Debra (HI) lobs a softball at me regarding waist trainers. My answer probably reveals more about me that one should be comfortable sharing publicly, but there you go.

The Drop Set – Episode 167

In today’s special edition of The Drop Set, it’s straight and to the point. Gyms in some southern states are getting ready to reopen as early as 4/24. Is this a good move? As someone who is likely eager to get back to the gym, should you? How do you know? What can you ask of your gym to help decide if it’s safe for you or not? All discussed here in a lean and trim 13 minute special episode!

The Drop Set – Episode 166

0:00 – Hey, it’s me again! A few opening words of encouragement, reality, and a quick update on where I’ve been.

10:19 – Kaia (AZ) – her husband is looking to build some muscle but has a routine that is really not suited for that goal – how should we proceed here?

16:41 – Erin (MN) is asking about the difference between HIIT and LISS, and also wants to get NEAT. Let’s dig in, lots to cover here!

32:32 – Kaia (AZ) is back with questions about tempo – always a favorite topic of mine!

The Drop Set – Episode 165

0:00 – An opening word about the current virus situation but more importantly a discussion about home gyms!

23:14 – Kaia (AZ) once again keeping the show afloat, this time with questions regarding adduction and abduction exercises at home

31:00 – Darin (TN) takes the stage with a personal update with some samples from recent days in the studio

45:31 Erin (MN) Questions about fiber and timing and how that relates to other carb sources or carb subsets

The Drop Set – Episode 164

0:00 – Intro! Studio update with a new demo – things are taking shape!

10:47 – A quick update on my own workout status and overall progress

25:15 Kaia (AZ) Working around possible cancellations of shows, let’s talk recommendations!

33:20 Let’s talk a bit about adaptability

The Drop Set – Episode 163

0:00 – Intro! Derby update! Music update! Quick Coronavirus update and then SCREW THAT NOISE

16:35 – A quick note about dealing with adversity in these interesting times!

23:28 Heather (NJ) asking about full range of motion vs. intentional partial range of motion

31:24 Kaia (AZ) asking about deload weeks!

38:11 Darin (TN) wants to talk to everyone about working from home – not working OUT, just working. As someone who’s been doign this for the past 7 years, I think I’m pretty good at it!

The Drop Set – Episode 162

0:00 – Intro! Quick music update from over the weekend

6:03 – Coronavirus update, just what everyone wants to hear! Including some tips on how to keep things as safe as possible.

16:55 Erin (Minneapolis, MN) has questions about the difference or appropriateness of drop sets vs. rest/pause

27:12 Heather (NJ) asking about muscle maturity – how does it impact things AND how do we achieve it?

33:45 Billy (Rockford, IL) is asking about getting a little LESS lean during the off-season – how ok is that and how can we BE ok with that?

The Drop Set – Episode 161

0:00 – Intro! Surprise episode, new music, studio recap

12:37 – Time to talk about everyone’s favorite topic that I know NO ONE is sick of yet – the Coronavirus! Specifcally as it relates to bodybuilding – discussing potential show closures, how to be safe in the gym, and more.

23:19 Marc (Dallas, TX) called in asking about tempo and if it has a direct correlation at all to strength output – no spoilers here!

28:29 Mary (TX) is asking about the difference between PCT and bridging between anabolic cycles and how to know when one is needed over the other

37:30 – listener Kaia emailed in asking about something that doesn’t get discussed enough. When you do 2 shows, what happens between the shows? I go over a couple hypothetical scenarios here based on some photos that she sent in to check out.

The Drop Set – Episode 160

0:00 – Back to it!  Puppy update!

11:02 – Jesse from ND has a good question on dealing with an unplanned daily caloric shortfall – a few possible approaches to this!

18:29 – Drew from WA talking about emotional manipulation from others as a part of prep – good conversation starter!

28:09 – Joey from CA is wondering about blood flow restriction, or occlusion training – I have a *bit* of first hand experience with to share

33:58 – Personal update time!  Saved the worst for last so you don’t have to skip ahead – you’re welcome!

The Drop Set – Episode 159

The Drop Set – Episode 158

0:00 – Intro!  Music, lifting, diet, and PUPPY news

11:10  – Hyman from CA is asking about mass gainers, and specifically trying to dig in on what he’s heard about them with regard to kidney function.

17:11 – Paula from MO is wondering about adhering to a diet in the face of parties, get togethers and such.  It’s a common question and problem so I cover it from a few different perspectives here!

27:45 – Paula again with a SWEET, easy salmon recipe that’s exactly what I’m looking for in this new segment!

The Drop Set – Episode 157

0:00 – Intro!  Short and sweet (you’re welcome!)

2:41  – Are you ready for probably the dumbest bit of training advice you’ve ever heard?  Get ready and have a trash can nearby in case the sheer stupidity of this makes you almost hurl, like it did me.

15:24 – Mea Culpa.  My math knowledge isn’t what it used to be!  Thanks Kevin for calling me out on my bullshit incorrect usage of certain functions!

19:47 – Steve from Belgium with some questions on chest activation – whoa, actual relevant bodybuilding information?  What podcast is this again?  I break it down and give him some homework to chew on.

31:02 – Martina from Kansas has questions on the viability of competing with an ileostomy bag, and I extend this to talk a little about competing with anything that might be considered an ‘abnormality’ and special considerations for doing so.

The Drop Set – Episode 156

Watch out, we’re working without a net here. NO set agenda for today’s episode, it’s just incoherent and random garbage from the word ‘go’ – you’ve been warned!

The Drop Set – Episode 155

0:00 – Whoa, new intro music!  Since I felt like indulging in sharing a new demo, I figured I’d try to make it relevant to bodybuilding – did it work?

16:37  – Conor (Houston, TX) has a couple good questions – we dig into specifics on post-workout nutrition timing and also composition to some extent, and then also the age old question:  how many meals a day is best?

27:36 – Martina (Overland Park, KS) is struggling with cardio and sweating – so yeah, there’s an obvious answer here, but I wanted to dig in a bit deeper in troubleshooting and offering some suggestions and things to try.

The Drop Set – Episode 154

0:00 – Welcome back to me!  A bit of an unexpected break but back in action at last!

3:10  – Rachel has a great conversation starter about weight belts – what do they do, why use them and when are they a BAD idea?

13:39 – Shocking I know, but I have some opinions on the new Peloton ad that’s been making the rounds and being criticized all over the place.

25:35 – An extended personal update talking about my recent trip and also an explanation of why the podcast has been a bit irregular of late!

The Drop Set – Episode 153

0:00 – I kick things off today with several updates!  Personal, Taz-related, band-related, and also lawn-related – the final one of 2019!

12:24 – Let’s talk turkey.  Thanksgiving (and holidays in general) are a huge source of anxiety for most bodybuilders.  Let me talk you off the ledge a bit but also be real about how you can screw things up.

17:38 – Paula called in (ok ok, I FORCED her to call in) asking about macronutrient substitutions with some specific examples of how to make certain things work.  Prepare for a 20 minute deep dive on exactly that!

37:30 – By popular request:  how to be a better coach!  Less about the “coaching” aspect of things and more about how to operate things in a successful and efficient manner on the business side.

The Drop Set – Episode 152

0:00 – Friday Focus check – WHAT ARE YOU DOING?

7:28 – Annie from Seattle has a good question about imbalances, specifically like left-to-right imbalances.  What’s the best way to address these?

15:00 – A proper welcome!  Let’s catch up on some personal stuff, shall we?

23:50 – A quick TV update to close us out today!  We’ve been feasting our eyes on some new stuff and I recap it all here

The Drop Set – Episode 151

0:00 – Intro!  There’s a new poll up at TheDropSet.com – make sure you go vote!  And hey, to set the tone for the day let’s open up with an extended rant about gym music!

11:45 – Dan in MA is asking about “intermingling” different training methodologies, such as working in Crossfit-style workouts along with bodybuilding training

20:35 – Earlier in the week I asked via my Instagram story for everyone to share the tell-tale signs of a gym asshole.  The response, as you will see here, was pretty strong.  Whoa!

The Drop Set – Episode 150

0:00 – Time to recap the weekend that was – show results, a very creative weekend, and an update on my wife’s current project

11:35 – A funny story about integrity and the sad state of affairs in the coaching business currently

27:28 – Our good buddy Tasha is asking about DELOADING – fun stuff.  Let’s dig in.  Also:  a 25 week prep?  WTF? (warning:  this audio is way too loud, sorry!)

37:00 – Paul poses an interesting question – if you could only do 1 exercise per body part for the rest of your life, what is it and why?  CHALLENGE ACCEPTED!

42:20 – DJ Darin spins some tunes…I figured I’d share some brief clips of demo tracks I’m working on, because…well, why not?!

The Drop Set – Episode 149

0:00 – #149 coming in hot!  I make a small pitch to support my client Ben’s Movember efforts to raise awareness for men’s health issues.  If you’re interested in donating, here’s the link:  https://mobro.co/14102817?mc=5   Also, an update on the podcast logo work!

6:16 – Brian is wondering about lifting shoes – I don’t have a whole lot of personal experience to contribute there, but I share my footwear story (wow does that sound compelling or what?) and we’ll follow-up on this soon!

16:20 – Rob from CT is NOT calling in from his car – asking about growth phase and recovery volume.  Lots of approaches here we can take and most involve just listening to your body and, yes, taking some extra rest days.

24:00 – A while back I found a great post on the RXMuscle forums about what it takes to be competitive at the high levels of bodybuilding.  I wanted to share that post here and break down some of the things discussed in it.

The Drop Set – Episode 148

0:00 – Welcome to the 452^nd installment of our recurring segment, “Darin is a Moron” – have a laugh at my expense, please!

13:20 – Having JUST competed on Saturday, Heather’s questions of course were all about peak week and WHY exactly things are done the way they are.

21:40 – From @dan_tulpa via Instagram – a good question about rest day calories and also carbing up before a big lift

27:55 – Faithful listener Emily asks about PCOS – not sure what that is?  Time to get edumacated!

32:28 – Lorenzo has a great question and I think we can ALL benefit from this discussion, including our non-lifting spouses and SO’s – how do we find the right balance between bodybuilding and “normal” life?

The Drop Set – Episode 147

No show notes this week! I’m under the weather but managed to get through a handful of listener questions in (somewhat) rapid fire style right from the opening words this week!

The Drop Set – Episode 146

0:00 – A ‘behind the scenes’ story of the stupid, daily struggles of running a business as a 1 man show!

22:21 – Jenni from MN asks about digestion and water intake and how those two work together (or don’t) and also wants to know about strategies for macro compensation following a bad day.

34:35 – Tom from NYC asks about men’s physique competitors – are they taking the easy way out?

44:04 – An update on the new gym I visited on Friday!

The Drop Set – Episode 145

0:00 – Whoa, back to 2 episodes in a week!  Starting off with a gruesome, nightmare-ish tale and a big fat “AVOID” warning in a quick TV report, then we get on with it.

10:34 – One of the biggest and most common problems in bodybuilding is post-show blues and it’s time to tackle it head on and figure out how to avoid them before they ever even start.

32:34  – Kristinn has a good question about the “golden ratio” and how it applies to bodybuilding and aesthetics – let’s dig in.

28:06 – Nolan from SD called with questions about determining an appropriate caloric deficit – how much is enough, too much, etc – to answer, I visit an online TDEE calculator and step through what’s good and bad about how those work!

0:00 – Long breaks are becoming the norm!  Back today after taking last week off due to illness, there’s a lot to cover.  We’ll start with the critical stuff:  a lawn report and logo update!

8:54 – Dan in MA called with questions regarding exercise substitutions in the gym which gave me a chance to address it as a larger and broader topic

18:42  – Rob from CT is wondering about his annual growth phase and how to know if your caloric intake is sufficient or maybe “excessive” – LOTS of variables to consider here but I do my best!Hope –

28:06 – Jenni from MN called asking about supplements – what are they for and how important are they?  Specifically ones commonly used intra-workout like creatine and BCAA’s.

47:12 – TV Update!  It’s been awhile so I’ll bring you up to speed on what I’ve been watching lately.

0:00 – Finally back after a longer-than-expected hiatus due to a root canal and some travel.  Don’t forget to vote on the NEW logo options for The Drop Set which will be online for voting for just a short term

9:30 – Trish had a good question via email on freelance training in gyms.  Problem, or not so much?

15:30  – Sally raises a good question about the old myth (?) of training obliques and making your waist wider.  This is a big (BIG) example of “yes, BUT” reasoning where the details really matter.

20:52 – What do you have to do to Darin to have him fire you as a client?  Story time!

25:08 – Mary called in with additional questions and thoughts on the Wellness Division and some appropriate skeptical criticism.  And a GOOD question also on breath technique especially as it applies to tempo lifting.

35:28 – Rob catches me totally unprepared asking about who I look to for dietary philosophy and I do NOT have a solid answer, but I offer some ideas on where I DO go, who I listen to at least a bit, and how I approach that whole topic.

41:35 – Tom has legit questions about how “realistic” the classic physiques on the Olympia stage are, and I make some compare/contrast arguments between them and the open/212 guys.

0:00 – Intro and welcome!

2:50 – An unplanned detour into RANT territory regarding crossovers at NPC shows.  Executive summary:  it’s gotta stop!

8:35 – My Olympia recap from a fairly forgettable (yep, I said it) weekend, and also:  how bodybuilding is like the NFL (hint:  it’s not a good thing)

20:55 – Morgan from Instagram asks about transitioning into the off-season transition after competing.  Do you need a break before that?  If so, how long?

33:44 – Blame Roland – he asked me for my thoughts on the new Tool album and here they are!

40:22 – Nicole from Spokane asks in a voicemail about the difference between reasons and excuses and how to know the difference when you’re the one making them.  I feel UNBELIEVABLY qualified to tackle this one…the ‘excuse’ part, anyway!

The Drop Set – Episode 141

We’re back! I missed y’all on Monday and my excuse for being absent is a new one. Check it out!

0:00 – Intro, and Darin whines about his tooth pain and goes into way too much detail on his new drum set.  Apologies in advance.

10:24 – Steve from NY has questions about targeting specific muscle groups, namely developing outer quad sweep and bringing up back thickness.  I talk about a few things to consider, and a few things to ignore also.

18:16 – Scott from TX sent me a link to a YouTube video breaking down a recent study done on ‘effective reps’ – I dig in on what this tells us and the significance of it.  Kind of a ‘common sense validation’ segment!

26:36 – Are you ready to compete?  How do you know?  Regardless of whether you’re looking to compete in bikini, men’s physique, or anything else, there are certain things you can self-evaluate and consider when contemplating your overall readiness and I go into some detail on those.  Included:  a training test!

It’s dentist day on The Drop Set!  I lament my upcoming torture session in the chair and then we dig in to the topics of the day.

5:01 – a little perspective from Emily on how alcohol factors in (or doesn’t) when it comes to contest prep and I gotta say, this take is very refreshing

10:38 – have issues finishing a meal?  Yeah, me neither.  But Ashley does (sometimes) and there’s a right/wrong way to handle that situation.

27:04 – Craig had a couple questions regarding both intermittent fasting (which we’ve touched on before but will again here) and also the Vertical Diet, as conceptualized by Stan Efferding.  I have my thoughts on that and spell ‘em out here.  Spoiler alert:  mixed bag!

For the final Friday in August we do some really, really deep digs on topics that commonly confuse people – so consider this my bible on these topics! Check the full timestamped notes below for details!

0:00 – Intro – Upcoming Changes, Feedback Welcome!
6:55 – Leg press loading mechanics – ever wonder why a lot of leg press machines have multiple places where you can load weights on each side, and if that makes any difference at all? Wonder no longer – I have the answer, with lots of fascinating (read: boring) physics to back it up!
21:50 – Sugar Alcohols – seems almost too good to be true, right? Something sweet that’s zero calories and doesn’t ding me in the carb column? There’s gotta be a drawback right? Maybe…listen for the complete breakdown
32:45 – Fiber Math – listener Greg has a keen eye and noted that the nutrition label on some low carb tortillas didn’t quite add up, so we dig deep on exactly what is going on with the math here, how you should track things, and what to watch for
43:42 – Media Update – So, uh, there’s a new Tool album out today for the first time in 13 years and that’s worth celebrating. Also, a spoiler-free recap of Peaky Blinders season 1 and why you need to watch it.

0:00 – Intro, follow-up segment!
14:00 – Macros – what to count?
25:45 – Alcohol, revisited!
40:22 – Personal update

Today, I probably reveal more about myself than I should, including right off the bat. Everything about myself summarized in a semi-embarrassing 5 minute story. Then we move on to much better things, with good questions from Steve and Zack (regular contributors!) – and then, my coup de grace: a rant on why Absentia is one of the worst shows I’ve seen in recent memory. Spoiler alert: it’s terrible. But should have been awesome.

0:00 – Intro, Darin Typified
15:45 – Saunas for Recovery?
21:25 – Soreness
30:36 – Why Absentia is Terrible

Today I spent way too long going over a yard/weekend update and dissecting music suggestions from listeners before getting into the meat and potatoes of the episode – talking about plant-based proteins and a couple of great questions concerning gym equipment. Also, it’s raffle time! A new winner is announced…

Go vote in the new poll up at TheDropSet.com also!

0:00 – Intro, New Poll!
7:20 – Weekend Recap
17:15 – Music Redux
30:36 – Plant-based proteins
38:40 – Drawing!
41:20 – Gym Equipment Questions

Apparently I was in rare form today. I had a 20 minute pet peeve, so apparently there are some unresolved issues I need to work out with my therapist. Brian called in and sparked a good discussion on music (and gave me an opportunity to call him out for his poor life choices), and then the conversation shifted to my TOP 7 THINGS I wish I’d known earlier in my bodybuilding life. Check it out!

0:00 – Intro
11:10 – Gym Music Foibles
20:40 – Get well Lanie!
21:20 – Pet Peeve of the Week
32:08 – Top 7 Things I Wish I Knew Earlier

Great listener contributions today and I’m totally on a roll with my music and TV reports so the madness continues there as well!

0:00 – Disability Fraud – story time!
7:03 – Intermittent Fasting
16:07 – Meal Replacement Options
23:08 – Dealing with Unsolicited Advice
32:30 – TV Update
41:45 – Music update!

In today’s episode we tackle a little business and then a little entertainment, because…well hey, it can’t ALL be serious, right? I maintain that bodybuilding is all about life balance, and if this podcast can’t be the embodiment of that than nothing can!

0:00 – Intro, summer’s over!
4:40 – Conditioning Defined, Belt Squat Mechanics
19:45 – Cardio Timing
31:42 – Personal update
43:35 – Music Update
50:15 – TV Update

Everyone’s favorite bodybuilding podcast (or at least mine…maybe someone else’s?) is back today after a week’s absence to talk about some “greatest hits” topics in further detail and with some prodding via listener voicemail as usual.

Also a quick personal update and a new segment where I offer some TV recommendations based on what I’ve been checking out recently. Highlights:

0:00 – Intro and excuse time!
6:03 – Gym Perfectionism
11:30 – Progressive Overload Revisited
28:50 – Daily Average Macro Planning
40:04 – Personal update
49:35 – TV Update

0:00 – Intro/personal update!
5:20 – IFBB update regarding Shawn Rhoden & Kai Greene
14:28 – Wellness Division Standards and Guidelines announced
23:08 – Listener VM – relationship with food, sustaining intensity
34:08 – NPC done fucked up – Universe Screw-ups
40:0 – New blog post up on progressive overload

The Drop Set – Episode 130: Body Types & Aesthetics, Dysmorphia Revisited, Travel

In today’s episode 130, we dig in on several different bodybuilding discussion points, staying largely out of the world of competitive bodybuilding and talking more about real world/practical subjects when it comes to a more typical body transformation. In the intro you can hear me equate my absolutely horrible guitar playing skills to bodybuilding (while mercifully sparing you from hearing any of said guitar playing), and then I yell for a bit and give Taz a complex when the Pet Peeve of the Week makes its’ return appearance.

0:00 – Intro/personal update!
12:40 – Bodybuilder vs. Abercrombie model – aesthetic differences
17:45 – LCHAD deficiency disorder
21:15 – Pet Peeve of the Week
23:48 – Body Dysmorphia
32:40 – Planning for travel/vacation

Plenty of news being made last week with the federal indictment handed down by the Southern District of Florida against the founders of Blackstone Labs and Redcon1 – I’ve got a summary of the charges on my take on the whole thing, as well as listener questions and topics from across the spectrum of bodybuilding!

I kick off 110 with a story from leg day (because listening to other people’s gym stories is ALWAYS amazing, right?) that might sound familiar to you and hopefully is something we can all learn from!  Listener questions on the benefits of different RDL varieties and also on when to work in a vacation safely after your prep is finished.

There’s an online “coach” in the news these days for all the wrong reasons, and you won’t be at all surprised by my take/rant on the subject.  Some great questions from listeners also on supplement/shake “pushers” and breaking down the mechanics on some lunge variations!

I’m back!  At least for now – so let’s get to it!  Today I talk about my recent (as in this morning) shoe shopping excursion, and field questions from listeners on fasted cardio and what kind of gym gear is useful and less useful.  Also accompanied this week by a YouTube live stream which can be watched on my channel.

There’s a LOT more to consider than what I go over in these 2 parts – if there’s enough demand I’ll do a part 3 as well which would tackle the mental and evaluation parts of prepping yourself for a show.  If you’re interested in that let me know!

Also – the raffle is BACK, so call in and leave your questions to play in an upcoming Q&A segment to be entered to win something from the Five Starr Physique Swag Shop

Back after a mini-break last week!  A quick recap on my prep and then diving in to how to make YOUR next prep perfect from top to bottom.  Hint:  it ain’t easy.

(note:  this and the past few episodes have been in mono, I am aware of the issue and working on a fix.  Blame Windows 10 driver updates).

Note: nothing in this video should be considered an endorsement or recommendation, my primary goal here is to clear the air and present a realistic outlook on the topic: those who say A) they’re totally safe! or B) they will kill you immediately – are both feeding you misinformation for different reasons. Educate yourself, starting here!

Also:  bodybuilding myth debunked, Q&A, and the weekly rant!

I also cover two topics central to why we’re here in the first place:  what exactly is bodybuilding (and who exactly is a bodybuilder), and why you should or shouldn’t compete.

Have a listen and share!