The Drop Set with Darin Starr: Bodybuilding for the Masses

310 – Optimal vs. Practical + Setting Realistic Goals for Your First Bodybuilding Show

Tue, 22 Sep 2026 14:37:39 +0000

Episode 310 of The Drop Set and we’re into some territory I think about constantly with clients. First up, a text question from a mystery listener in the Philly area code asking about back to back shows — what to do between shows, whether to celebrate after show one, and how to approach peaking the second time around with real data from the first. Then Trey from Scotland is back with a great one on managing irritability and mood swings during prep and how that affects relationships with partners who have no frame of reference for what you’re going through. I get into the hormonal side of it — free testosterone versus total testosterone, SHBG, estrogen management — and why a less aggressive prep built on smarter off-season planning is the actual solution rather than just white-knuckling through it.

Then the main topics. Optimal versus practical in bodybuilding: what science-based lifting actually means and doesn’t mean, how optimization paralysis gets people stuck before they even start, why 80% of optimal executed consistently beats a perfect plan that never launches, and how I use the stimulus-to-fatigue ratio audit tool with clients to find the real gaps in their programming. And goal setting for competitors — specifically what reasonable first show goals actually look like, why wanting to win your first show is ego dressed up as ambition, why a pro card is not a conversation to have before you’ve ever stepped on stage, and the three-tier goal hierarchy I use with athletes: process goal first, outcome goal second, legacy goal third.

Plus a strong TV recommendation — Slow Horses on Apple TV. We’re on season four and can’t stop.

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://fivestarrphysique.com/bikini-blueprint/

Hypertrophy University, for all your training needs:

Build Muscle Faster and Smarter with Hypertrophy University

Master the ins and outs of dieting FAST with Macro Boot Camp:

Make Dieting EASY with Macro Boot Camp

Contest prep and body transformation coaching with Darin:

Personalized Coaching Options

Merch! Check out swag and workout programs:
https://shop.fivestarrphysique.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

309 – Why I Don’t Love Training Anymore (And What I’m Doing About It)

Wed, 16 Sep 2026 13:41:41 +0000

Episode 309 of The Drop Set and we’ve got some of the best listener calls in the show’s history. Trey from the Scottish Highlands asks two great ones — what can’t you prepare for at your first bodybuilding show, and what’s gotten better and worse about the sport since social media took over. Ron from Tennessee wants to know the oldest client I’ve ever coached for contest prep and whether I do posing coaching. The answer to the first one might surprise you. Jeff from New York follows up his previous question with two more — how to recognize and address slipping training intensity before it affects your physique, and what the real hard pills to swallow are about building a notable physique. And then Trey calls back with the greatest question in the history of this podcast — which Star Trek characters would I be most worried about competing against on stage in a bodybuilding show if given a year to prep. The answer involves Vulcan discipline, Klingon genetics, a surprising sleeper pick from Enterprise, and one very unfair changeling. Then in the final segment — the conversation I tried to record last week and couldn’t get right — I get into why I don’t enjoy training right now, what I think is driving it, and the actual plan I’m putting together to fix it. Burnout, overanalysis, coaching yourself last, and why rediscovering fun in the gym might be the prerequisite for everything else.

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://fivestarrphysique.com/bikini-blueprint/

Hypertrophy University, for all your training needs:

Build Muscle Faster and Smarter with Hypertrophy University

Master the ins and outs of dieting FAST with Macro Boot Camp:

Make Dieting EASY with Macro Boot Camp

Contest prep and body transformation coaching with Darin:

Personalized Coaching Options

Merch! Check out swag and workout programs:
https://shop.fivestarrphysique.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

308 -Bodybuilding Myths and Lies the Industry Keeps Selling You

Wed, 09 Sep 2026 15:02:45 +0000

Started recording a deeply personal episode this week and scrapped thirty minutes of it because it turned into whining. So instead, episode 308 of The Drop Set goes in a different direction — things the bodybuilding industry has been selling you that range from outright lies to half-truths worth examining more carefully. More protein is always better — it isn’t, and anyone telling you doubling your intake will make you grow like a weed is either lying or selling something. Supplements make progress — no, supplements fix problems, and there’s a real difference. The scale tells you how you’re doing — it’s a secondary check at best, not the primary metric. Soreness means the workout worked — soreness means novelty, not necessarily progress. Spot reduction is a thing — it isn’t, and the term belly fat is marketing language designed to trigger an emotional response and sell you something. No pain no gain, sleep when you’re dead, if you’re not suffering you’re not working hard enough — some truth, some nonsense, all worth examining. Plus a listener voicemail from Derek Jensen on the interplay between training intensity and volume, and where I land on reps in reserve as a coaching tool. And a teaser for next week when I’m going to try again at the personal episode I couldn’t finish this week.

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://fivestarrphysique.com/bikini-blueprint/

Hypertrophy University, for all your training needs:

Build Muscle Faster and Smarter with Hypertrophy University

Master the ins and outs of dieting FAST with Macro Boot Camp:

Make Dieting EASY with Macro Boot Camp

Contest prep and body transformation coaching with Darin:

Personalized Coaching Options

Merch! Check out swag and workout programs:
https://shop.fivestarrphysique.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

307 – Beyond Size and Symmetry: Fully Assessing Yourself as a Bodybuilder

Wed, 02 Sep 2026 15:02:46 +0000

Three shows done and the honest post-season reckoning begins. In episode 307 of The Drop Set, I’m doing a full self-assessment — not just physique strengths and weaknesses, but a process audit of what I did well, what I did poorly, and what structurally needs to change if I want to actually be competitive the next time around. I break this down across five categories: prep management failures, coaching and accountability failures, lifestyle and infrastructure failures, mental and behavioral failures, and competition execution failures. I get into starting prep too conservatively and paying for it in fatigue later, not speaking up when I knew the plan wasn’t aggressive enough, why being passed off to a different coach mid-prep was the actual deal breaker, how I let posing practice get deprioritized every single season, why the comparison trap hits hardest backstage on show day rather than on social media, and why not treating bodybuilding as a long-term multi-year compounding project is the meta-failure underneath all the other ones. I also answer Jeff from New York’s excellent question about what a scaled-back B and C game looks like for someone who needs to temporarily reduce their investment in bodybuilding without losing ground. First person, no punches pulled.

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://fivestarrphysique.com/bikini-blueprint/

Hypertrophy University, for all your training needs:

Build Muscle Faster and Smarter with Hypertrophy University

Master the ins and outs of dieting FAST with Macro Boot Camp:

Make Dieting EASY with Macro Boot Camp

Contest prep and body transformation coaching with Darin:

Personalized Coaching Options

Merch! Check out swag and workout programs:
https://shop.fivestarrphysique.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

306 – Bodybuilding Q&A: PEDs, Off-Season Strategy, and When to Pull a Client From a Show

Wed, 26 Aug 2026 12:06:29 +0000

Five and a half months of prep and three shows later — I feel like a new human being. In episode 306 of The Drop Set I’m giving you a quick recap of the Alabama Open, where I won my Classic Physique Masters 40+ class and finished in the top half across all five classes. The full competitive season breakdown is coming next week. This episode turned into an entirely Q&A format, which I didn’t see coming, and honestly it’s some of the best content I’ve recorded in a while. I’m answering a question about PED safety — specifically what actually kills bodybuilders, what labs and cardiac testing you should be doing, and why diuretics and insulin are the acute risks most people underestimate. Then a deep dive on PED misconceptions that natural lifters have — what gear actually does and doesn’t do for muscle building, fat loss, recovery, and training intensity. A question on longer versus shorter off-season phases with mini cuts versus uninterrupted growth, and how to decide which approach fits your goals and personality. Nicholas from Jersey asks two great ones — when is the right time to compete versus waiting to accumulate more size, and at what point do I tell a client their prep isn’t going to be ready for the show date. Finally, a terminology breakdown on what spilling over, going flat, and being full actually mean physiologically and how to identify where you are. Macro Boot Camp and Bikini Blueprint are both fully live at pre-launch pricing until October 1. Two coaching slots currently open if you’ve been thinking about jumping in!

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://fivestarrphysique.com/bikini-blueprint/

Hypertrophy University, for all your training needs:

Build Muscle Faster and Smarter with Hypertrophy University

Master the ins and outs of dieting FAST with Macro Boot Camp:

Make Dieting EASY with Macro Boot Camp

Contest prep and body transformation coaching with Darin:

Personalized Coaching Options

Merch! Check out swag and workout programs:
https://shop.fivestarrphysique.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

305 – Bodybuilding Hot Takes: Overrated vs. Underrated

Wed, 12 Aug 2026 10:50:30 +0000

I asked Claude AI to give me a list of what’s overrated and underrated in bodybuilding — and then I disagreed with half of it. In episode 305 of The Drop Set, I’m running through that list live with no prep, giving you my honest take on each one: HIIT cardio, meal timing, deload weeks, fancy supplements, macro tracking, the mind muscle connection, intermittent fasting, peak week complexity, cheat meals, posing practice, Epsom salt baths, and more. Some I agree with, some I don’t, and a few I have pretty strong opinions on. Also answering two listener voicemails this week — Jeff from New York wants to know which single prep meal I’d eat for two weeks straight, and Ron from Tennessee is planning a late 2027 competition and wants to know if a mini cut now makes sense. Plus a quick prep update: 10 days out from the Alabama Open, fat loss phase is done, calories are coming back up, and posing is the priority heading into the final stretch. Macro Boot Camp 2.0 is fully live with 34 video chapters — price goes up October 1.

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://fivestarrphysique.com/bikini-blueprint/

Hypertrophy University, for all your training needs:

https://fivestarrphysique.com/hypertrophy-university/

Master the ins and outs of dieting FAST with Macro Boot Camp:

https://fivestarrphysique.com/macro-boot-camp/

Contest prep and body transformation coaching with Darin:

https://fivestarrphysique.com/personalized-coaching-options/

Merch! Check out swag and workout programs:

https://shop.fivestarrphysique.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

304 – The Show Day Guide Nobody Talks About

Wed, 05 Aug 2026 12:04:26 +0000

Two shows down, one to go — seventeen days out from the Alabama Open in Huntsville. In episode 304 of The Drop Set, I’m giving you a quick recap of the Knox Classic, where I competed in both Men’s Physique and Classic Physique across five classes, made the first call out in Men’s Physique Open, and came in noticeably better conditioned than the Tennessee State two weeks earlier. The big shift this time wasn’t conditioning or peak week strategy — it was show day itself. I spent most of this episode breaking down how to actually enjoy a competition day instead of just surviving it: coming in prepared enough to feel confident, doing multiple shows so the nerves normalize, talking to people backstage and getting to know them beyond bodybuilding, writing something down before you go on stage, sticking to your normal meals instead of backstage carb chaos, cheering on other competitors, watching the stage from the audience, letting the result be whatever it is, and breathing enough to let the day slow down around you. I also share what I personally wrote on my notepad before going on stage — make everyone proud, chest up, breathe and slow down, don’t worry about it — and why that last one was specifically about dropping to one knee in my routine and hoping I could get back up. Plus a Macro Boot Camp 2.0 update — it’s almost fully live and the price is going up soon.

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://fivestarrphysique.com/bikini-blueprint/

Hypertrophy University, for all your training needs:

https://fivestarrphysique.com/hypertrophy-university/

Master the ins and outs of dieting FAST with Macro Boot Camp:

https://fivestarrphysique.com/macro-boot-camp/

Contest prep and body transformation coaching with Darin:

https://fivestarrphysique.com/personalized-coaching-options/

Merch! Check out swag and workout programs:

https://shop.fivestarrphysique.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

303 – Back to Back Shows: Recovery, Reset, and Round Two

Wed, 29 Jul 2026 18:32:40 +0000

Show number one is done and show number two is three days out. In episode 303 of The Drop Set, I’m giving you the full unfiltered post-mortem on the NPC Tennessee State — what went wrong, what I learned, and what I’m doing differently going into the Knox Classic this Saturday. The honest truth: I came in about 10 to 12 pounds too heavy, the photos are rough, and I shat the bed on my routine because I was so focused on just making weight that posing practice fell apart. But I did drop 14 pounds in two weeks and get on stage under the cap, and that counts for something. I’m also answering a listener voicemail question on what clients can do to help me be a better coach — communication, detail, and training footage are the answers. Then I break down the peak week approach for show two, which is essentially doing nothing differently except pulling veg and electrolytes Thursday, a small carb addition Friday night and Saturday morning, and no backstage carb chaos this time. I’ve also made a last minute division switch — I’m competing in Men’s Physique at the Knox Classic, and the moment I hit that first pose I knew immediately it was a better fit for my frame. Plus an update on the path to the Alabama Open three weeks out!

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://fivestarrphysique.com/bikini-blueprint/

Hypertrophy University, for all your training needs:

https://fivestarrphysique.com/hypertrophy-university/

Master the ins and outs of dieting FAST with Macro Boot Camp:

https://fivestarrphysique.com/macro-boot-camp/

Contest prep and body transformation coaching with Darin:

https://fivestarrphysique.com/personalized-coaching-options/

Merch! Check out swag and workout programs:

https://shop.fivestarrphysique.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

302 – How to Manage Peak Week When You Have a Weight Cap

Wed, 22 Jul 2026 16:48:53 +0000

Three days out and running on fumes — but the data is moving in the right direction. In episode 302 of The Drop Set, I’m giving you an unfiltered look at what peak week actually looks like when you’re managing a weight cap, coaching yourself, running a full client roster, and trying to do it all over again the following weekend. I walk through my exact closeout tracking system — weighing before every meal, tracking water to the ounce between and with meals, managing sodium and potassium in real time, and making adjustments on the fly as the scale responds. I get into why I stopped cardio and shifted to steps only, how I’m timing meals around a 9AM show start, carb source selection for show day, and why I’m not touching diuretics despite being this close to the cap. I also get honest about the emotional side of late prep — the breakdown that came out of nowhere, the Sun Chips craving that made no sense, and what it actually means to accept the temporary nature of everything we build in this sport. Plus a full walkthrough of the newly restructured Macro Boot Camp course launching soon, including the red, white, and blue phase breakdown and what’s inside each module.

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://fivestarrphysique.com/bikini-blueprint/

Hypertrophy University, for all your training needs:

https://fivestarrphysique.com/hypertrophy-university/

Master the ins and outs of dieting FAST with Macro Boot Camp:

https://fivestarrphysique.com/macro-boot-camp/

Contest prep and body transformation coaching with Darin:

https://fivestarrphysique.com/personalized-coaching-options/

Merch! Check out swag and workout programs:

https://shop.fivestarrphysique.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

301 – How I Saved My Own Prep 3 Weeks Out

Fri, 17 Jul 2026 13:49:05 +0000

Eight days out and running on fumes — but the prep is coming together. In episode 301 of The Drop Set, I’m answering a listener question on progressive overload and rep tracking across multiple sets, plus how to approach off-season body composition for competitors who are either doing consecutive years or taking a longer growth phase. Then I’m giving you the full unfiltered home stretch update: how I dropped 13 pounds in 11 days, what was actually causing the weight stall (estrogen-driven water retention), how I’m managing 80 minutes of cardio plus 75 minutes of walking daily, and the closeout prep tracker system I’ve built for myself and am now rolling out to clients at five weeks out. I also get into peak week carb loading strategy, water manipulation, how to identify which meals make you look tightest on stage, and why show day is not the time to be teaching new lessons. Plus a look at everything happening on the Five Starr Physique business side right now — Bikini Blueprint, Macro Boot Camp, Hypertrophy University, and new client tools.

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://fivestarrphysique.com/bikini-blueprint/

Hypertrophy University, for all your training needs:

https://fivestarrphysique.com/hypertrophy-university/

Master the ins and outs of dieting FAST with Macro Boot Camp:

https://fivestarrphysique.com/macro-boot-camp/

Contest prep and body transformation coaching with Darin:

https://fivestarrphysique.com/personalized-coaching-options/

Merch! Check out swag and workout programs:

https://shop.fivestarrphysique.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

300 – 9 Lessons Learned from 300 Episodes

Wed, 08 Jul 2026 14:07:58 +0000

Episode 300 of The Drop Set — and I’m marking it the way it makes the most sense to me: with nine lessons from 300 episodes of podcasting that also happen to be nine lessons about bodybuilding. The through-line surprised me when I wrote it down. Everything this show has taught me, the gym already […]

299 – 6 Habits That Separate Good Physiques From Great Ones (It’s Not Genetics)

Wed, 01 Jul 2026 14:01:54 +0000

Genetics set the ceiling. Your habits determine how close you get to it. In episode 299 of The Drop Set, coach Darin Starr breaks down the six habits that consistently separate good physiques from great ones — and none of them are about genetics, bone structure, or anything else you can’t control. From building consistency […]

298 – How to Actually Start Bodybuilding (Not the Influencer Version)

Wed, 24 Jun 2026 12:53:00 +0000

This week is a full deep dive on how to actually start bodybuilding the right way, not the version influencers are selling you. I’m covering the complete framework from the ground up: setting real goals and figuring out where you actually stand through an honest self assessment, deciding whether you should focus on growth or […]

297 – The “Oh Shit” Moment + Why You Keep Abandoning Your Goals

Wed, 17 Jun 2026 18:58:52 +0000

This week I’m getting personal. I had a moment this past weekend where my prep got real — a diet and cardio revision landed and the initial reaction was honestly just defeat. Not dramatic, not a breakdown, just a quiet “oh.” I’m going to walk through exactly what that felt like, what the revision actually […]

296 – The Hormonal Reality of Prep + Running a Business in a Deficit

Thu, 11 Jun 2026 16:50:57 +0000

This week I’m getting into what’s actually happening to your body during prep at a hormonal and metabolic level — without turning it into a physiology lecture. Leptin, cortisol, thyroid function, metabolic adaptation — these aren’t abstract concepts, they’re the reason you feel the way you feel at six weeks out, and understanding what’s driving […]

295 – Reverse Dieting + Stop Calling Everything Enhanced

Fri, 05 Jun 2026 13:48:26 +0000

This week I’m covering what happens after the show — and why the post-show period is one of the most important and most neglected phases of the entire prep cycle. Reverse dieting isn’t just eating more. It’s a structured process of restoring metabolic function, managing the psychological shift that follows a major goal, and setting […]

294 – Stage Presence + Why Your Cut Stopped Working

Thu, 28 May 2026 14:45:50 +0000

This week I’m going deeper on posing — specifically what happens after you’ve got the mandatory poses dialed in. We’re talking about the finer points that separate technically correct from genuinely compelling on stage: transitions, weight distribution, facial expression, and how to craft a presentation that fits your specific category. I’ll also get into the […]

293 – Answering Your Questions!

Wed, 20 May 2026 13:26:26 +0000

Today we’re going to take a break from the standard format and just dive in to some Q&A on a range of topics. And at the end you can help me troubleshoot my new shop project with Claude – it’s more interesting than it might sound, trust me! As always you can call in and […]

292 – Bodybuilding on a Budget + The Weight Cap Women’s Physique Needs

Wed, 13 May 2026 20:21:58 +0000

This week I’m breaking down how to eat for your physique without letting your grocery bill get out of control. Whether you’re in prep or just trying to eat well on a budget, there are some simple swaps and principles that can cut your food costs significantly without touching your results. We’re talking bulk buying, […]

291 – Prep Training vs. Growth Training + Is Your Coach Actually Coaching You?

Wed, 06 May 2026 15:26:58 +0000

This week I’m breaking down one of the most common training mistakes I see when athletes transition from a growth phase into prep — failing to shift the mindset around progressive overload. The goal of your training changes the day prep starts, and if your program and your expectations don’t change with it, you’re going […]

290 – Build a Real Program + The Bill Nobody Sees Coming

Tue, 28 Apr 2026 14:44:47 +0000

In this episode I break down how to build an actual training program from scratch — not just a collection of exercises, but a structured plan with intention behind every decision. From needs analysis to split selection, volume, intensity, and progression, this is the framework most people never get but every serious physique athlete needs. […]

289 – When Coaching Fails + How to Audit Your Program

Thu, 23 Apr 2026 15:04:45 +0000

I am hardly infallible (cue the sarcastic gasps of shock and horror). I know, hard to believe right? There have been PLENTY of times where I’ve failed as a coach and couldn’t do what I was hired to do. I’ve built those failure out into 14 separate categories (!!!) with specific examples that I’m going […]

288 – Back in Prep + Your Feed Is Making You Worse

Wed, 15 Apr 2026 14:50:02 +0000

Yep you read that right – prep is underway for me yet again for 2 shows this year. Let me bring you up to speed on what I’m doing, how I’m doing it, and…who I’m doing it with? Also, clickbait. Ragebait? Just plain stupid content? Allow me to vent for a minute about the state […]

287 – Stop Adding Cardio + The Self-Coaching Trap

Wed, 08 Apr 2026 15:48:23 +0000

Wait, a coach that wants you to do LESS cardio? Well…maybe. Let’s talk about it, it’s complicated. Also, should you hire a coach or can you just DIY this thing? The pros and cons of it all and plenty more, hop in and let’s take a ride! Call in and leave a voicemail with your […]

286 – Peak Week Lies, The Plateau Excuse

Thu, 02 Apr 2026 19:16:10 +0000

If I’ve said it once I’ve said it a thousand time, so one more time won’t hurt. Your peak week should be the easiest week of your prep. Let’s fix this once and for all. And what level of blame do your genetics deserve for when you plateau or you think you’re underachieving as far […]

285 – AI in Bodybuilding Revisited, Signs You’re Not Ready

Wed, 25 Mar 2026 20:06:01 +0000

Let’s get a new streak going! It was 3 episodes ago (aka 1 year in real time – oof) that I first talked about AI in bodybuilding so let’s hit it again with some crazy discoveries. After that I dig into the top 5 signs that you’re not yet ready to compete – which is […]

284 – Sam Sulek at the Arnold, Body Image & Social Media

Fri, 20 Mar 2026 12:42:45 +0000

We’re back! A little catch-up to cover here but I dig straight in (more or less) to talk about the Arnold Classic and specific whether or not Sam Sulek made a big mistake in choosing this show. After that, it’s worth talking about body image as it relates to social media because this is a […]

283 – Why the New Olympia Point System Sucks

Sat, 06 Sep 2025 19:21:52 +0000

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 […]

282 – AI in Bodybuilding

Mon, 10 Mar 2025 17:09:19 +0000

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 […]

281 – Competing on a Budget

Mon, 17 Feb 2025 14:00:08 +0000

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 […]

280 – The Final Word on Intermittent Fasting

Fri, 24 Jan 2025 21:21:28 +0000

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 […]

279 – Macro Exchanges, Fit Model Revisited

Fri, 10 Jan 2025 21:13:15 +0000

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 […]

278 – Why Fit Model Is The Wrong Move

Fri, 20 Dec 2024 22:53:15 +0000

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 […]

277 – Understanding Genetic Potential

Tue, 10 Dec 2024 09:00:25 +0000

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 […]

276 – IFBB Pro Lori Conley

Tue, 03 Dec 2024 19:41:53 +0000

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 […]

275 – IFBB Pro Bodybuilder Julia Whitesel

Fri, 15 Nov 2024 09:00:59 +0000

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 […]

274 – IFBB Bikini Pro Monique Chilcutt

Tue, 05 Nov 2024 00:14:52 +0000

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 […]

273 – IFBB Wellness Pro Teresa Myers

Fri, 18 Oct 2024 08:00:00 +0000

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 […]

272 – Amateur vs. Professional Bodybuilding

Fri, 04 Oct 2024 15:11:31 +0000

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 […]

271 – How To Make Bodybuilding Mainstream

Fri, 06 Sep 2024 19:32:48 +0000

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 […]

270 – IFBB WPD Pro Alyssa Coppolino

Fri, 30 Aug 2024 08:00:23 +0000

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 […]

269 – Building The Perfect Home Gym

Fri, 16 Aug 2024 08:00:46 +0000

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 […]

268 – The Ultimate Guide to Travel Dieting

Fri, 09 Aug 2024 08:00:11 +0000

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 […]

267 – Debunking the Myth of Carb Cycling

Fri, 02 Aug 2024 08:00:25 +0000

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 […]

266 – Sketchy and Sus Coaches – Finding a Good One

Fri, 26 Jul 2024 13:52:51 +0000

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 […]

265 – Keeping Muscle on a Deficit

Fri, 19 Jul 2024 14:09:52 +0000

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 […]

264 – Fitness & Bodybuilding Myths – The Truth

Fri, 12 Jul 2024 08:00:07 +0000

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 […]

263 – Does Food Quality Matter?

Fri, 05 Jul 2024 08:00:14 +0000

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 […]

262 – Post-Show Rebound Myths Exposed

Fri, 28 Jun 2024 08:00:04 +0000

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 […]

261 – The Bodybuilder and the Mathematician

Fri, 14 Jun 2024 15:02:47 +0000

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 […]

260 – Smooth Sailing Into Show Day?

Fri, 07 Jun 2024 13:00:32 +0000

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, […]

259 – Salvaging a Broken Prep

Fri, 31 May 2024 08:00:55 +0000

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 […]

258 – Body Dysmorphia: Causes and Solutions

Fri, 24 May 2024 19:31:58 +0000

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 […]

257 – How I Manage My Cravings and Binge Eating

Fri, 17 May 2024 08:00:45 +0000

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, […]

256 – Why Recomping Doesn’t Work

Fri, 10 May 2024 08:00:34 +0000

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 […]

255 – Macro Trackers: The Best and the Worst

Fri, 03 May 2024 08:00:34 +0000

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 […]

254 – Steroid Risks: The Full Truth

Fri, 26 Apr 2024 07:00:24 +0000

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 […]

253 – Should I Bulk or Cut?

Fri, 19 Apr 2024 08:00:46 +0000

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 […]

252 – Am I Stage Ready?

Fri, 12 Apr 2024 10:00:46 +0000

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 […]

251 – Supplements: Worth It or Waste It?

Fri, 05 Apr 2024 05:00:00 +0000

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? […]

250 – Busting Through Growth Plateaus

Fri, 29 Mar 2024 12:00:26 +0000

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 […]

249 – How to Dominate Your Next Prep

Fri, 22 Mar 2024 09:42:47 +0000

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. […]

248 – The Path to Going Pro

Fri, 15 Mar 2024 17:04:13 +0000

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 […]

247 – Why the Arnold Classic Sucks

Fri, 08 Mar 2024 20:02:27 +0000

(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 […]

246 – The Final Word on Meal Plans vs. Macro Plans

Fri, 01 Mar 2024 22:36:25 +0000

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! […]

245 – Five Things I Wish I Knew as a New Bodybuilder

Fri, 23 Feb 2024 18:48:50 +0000

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? […]

244 – Being “Ready” For a Show, Supplement Sh!tlist

Tue, 06 Feb 2024 20:05:50 +0000

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. Call in […]

243 – Prep is Underway! Best Kitchen Tools for Bodybuilders

Tue, 23 Jan 2024 20:12:15 +0000

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 […]

242 – Figure Olympian and Posing Guru Autumn Cleveland

Fri, 12 Jan 2024 19:38:44 +0000

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 […]

241 – The Growth Season Manifesto

Fri, 05 Jan 2024 20:39:12 +0000

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 […]

240 – Semaglutide – WTF Are We Doing With This?

Wed, 20 Dec 2023 17:54:10 +0000

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 […]

239 – Make Every Day Count

Tue, 12 Dec 2023 18:22:51 +0000

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

238 – Optimal vs. Practical

Tue, 05 Dec 2023 23:07:43 +0000

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 […]

237 – Confessions of an Online Coach

Tue, 28 Nov 2023 17:47:56 +0000

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 […]

Fixing the Show Day Experience with Live Streaming

Wed, 08 Nov 2023 22:01:13 +0000

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 […]

235 – New IFBB Pro Bodybuilder Hannah Hussein

Tue, 24 Oct 2023 18:23:25 +0000

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 […]

234 – IFBB Pro Women’s Bodybuilder Sherry Priami

Tue, 26 Sep 2023 17:16:17 +0000

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 […]

233 – NPC Bodybuilder and Coach Paige Sandgren

Fri, 22 Sep 2023 17:15:32 +0000

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 […]

232 – Former WPD Olympian Dani Reardon

Fri, 15 Sep 2023 22:17:53 +0000

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 […]

231 – NPC Bodybuilder and Life Coach Wendy Levra

Tue, 05 Sep 2023 18:18:34 +0000

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 […]

230 – IFBB Women’s Physique Pro Kristyn Lia

Thu, 31 Aug 2023 12:36:16 +0000

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 […]

229 – IFBB Figure Pro Paige Sabedra

Wed, 16 Aug 2023 22:39:12 +0000

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), […]

228 – Knox Classic Recap, Lessons Learned from Bodybuilding

Wed, 09 Aug 2023 16:46:03 +0000

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 […]

227 – The Mental Side of Bodybuilding, Becoming an Online Coach

Fri, 30 Jun 2023 19:38:04 +0000

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 […]

226 – Time Management, Macro Calc Starting Points, Bloodwork 101

Thu, 15 Jun 2023 19:42:34 +0000

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 […]

225 – 2022/2023 TV Recap w/Denia Kirk

Fri, 09 Jun 2023 21:18:46 +0000

…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 […]

224 – Natural Bodybuilding, Sugar and Blood Glucose

Tue, 30 May 2023 18:41:37 +0000

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 […]

223 – The Ultimate Grab Bag Bonanza

Thu, 25 May 2023 19:19:27 +0000

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!

222 – Transitioning From a Meal Plan to Macros

Thu, 30 Mar 2023 20:52:24 +0000

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 […]

221 – Imperfection Mindset, Coaching Questions

Wed, 29 Mar 2023 18:31:39 +0000

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 […]

220 – Hip Hingeing, Off-Season Softness, Lack of Scale Movement

Wed, 22 Feb 2023 00:00:08 +0000

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 […]

219 – What IS Natural Bodybuilding?

Tue, 14 Feb 2023 22:03:07 +0000

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 […]

218 – Optimizing Dynamic Warmups w/Rehab Components

Tue, 17 Jan 2023 19:46:56 +0000

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 […]

217 – Olympia Outside the Box, Resolutions

Fri, 30 Dec 2022 21:02:46 +0000

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 […]

216 – 2022 Olympia Weekend Recap

Wed, 21 Dec 2022 19:29:28 +0000

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 […]

215 – Why Bodybuilding Needs Saving

Tue, 13 Dec 2022 19:40:46 +0000

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 […]

214 – Bullshit Bonanza: Nationals, Liver King, Photo Editing

Fri, 09 Dec 2022 18:08:53 +0000

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 […]

212 – Pre-Workout Deep Dive, Creatine Value, Active Rest

Mon, 21 Nov 2022 22:42:27 +0000

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 […]

211 – Exposing Sexual Exploitation in Bodybuilding

Mon, 21 Nov 2022 21:52:14 +0000

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 […]

210 – “Medical Update”, Exercise Modalities

Thu, 27 Oct 2022 20:04:00 +0000

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 […]

209 – Vacation Update and Bouncing Back, Problematic Exercises

Wed, 19 Oct 2022 12:28:47 +0000

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 […]

208 – NPC WPD/WBB Competitor Wendy Levra

Tue, 11 Oct 2022 12:00:00 +0000

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 […]

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

Tue, 04 Oct 2022 21:42:51 +0000

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 […]

206 – Stress Hygiene, Maintaining Leanness, Injury Management

Wed, 28 Sep 2022 20:18:59 +0000

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 […]

205 – Cardio Timing, Likes & Dislikes, Bodybuilding Psychology

Wed, 21 Sep 2022 19:35:51 +0000

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 […]

204 – Plant-Based Diets, Beyond Progressive Overload

Tue, 13 Sep 2022 19:03:17 +0000

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, […]

203 – Flipped Interview! Darin on the Hot Seat

Tue, 30 Aug 2022 20:57:15 +0000

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 […]

202 – Coachability, Helping Others, Leveling Up Your Training

Mon, 22 Aug 2022 20:46:46 +0000

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 […]

201 – Garbage Coaches Revisited, Gear for Guys

Thu, 02 Jun 2022 19:24:03 +0000

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 […]

200 – Place Fixing Scandal, Dead Bodybuilders

Fri, 06 May 2022 20:11:31 +0000

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 […]

199 – Progressive Overload Revisited, Resurgence in Bodybuilding?

Mon, 02 May 2022 09:14:00 +0000

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 […]

198 – Gear 101, Women & PED’s

Mon, 10 Jan 2022 20:34:43 +0000

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 […]

197 – NPC Nationals Recap, Grab Bag Q&A

Wed, 22 Dec 2021 10:47:13 +0000

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 […]

196 – Spotting Technique, Should we Blow Up the NPC?

Tue, 07 Dec 2021 20:06:15 +0000

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) […]

195 – Post-Show Rebound and Breaking Down Thanksgiving

Tue, 30 Nov 2021 15:33:44 +0000

Catching up on my post-show rebound with a food-based holiday thrown into the mix after missing last week due to sickness!

194 – Breaking Down the Lee Haney Games

Mon, 15 Nov 2021 15:19:16 +0000

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.

193 – Volumizing Meals, Caloric Floor, Prep Partners

Wed, 03 Nov 2021 22:46:04 +0000

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 […]

The Drop Set – Episode 192: Prep Update, Social Media Anxiety, Way More

Mon, 18 Oct 2021 20:31:04 +0000

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

Mon, 27 Sep 2021 13:23:32 +0000

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: NQ NPC Classic Physique Competitor Brian Barber

Fri, 17 Sep 2021 13:57:10 +0000

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: Darin Goes Solo! Prep Update and More

Mon, 13 Sep 2021 17:30:46 +0000

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 […]

The Drop Set – Episode 188: Made2Macro President & CEO Alexis Urso

Fri, 10 Sep 2021 11:15:10 +0000

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 […]

The Drop Set – Episode 187: IFBB Pro Kelly Lynn Nauyokas Returns!

Mon, 06 Sep 2021 15:46:18 +0000

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

Tue, 31 Aug 2021 08:00:00 +0000

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 […]

The Drop Set – Episode 185: IFBB Pro Theresa Ivancik

Wed, 25 Aug 2021 20:00:21 +0000

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 […]

The Drop Set – Episode 184: Extreme Protocols w/IFBB Pro Stephanie Marie

Fri, 20 Aug 2021 16:44:24 +0000

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 […]

The Drop Set – Episode 183: Darin’s Prep Update, Peak Week Abuse

Mon, 16 Aug 2021 19:05:45 +0000

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: NPC MPD Competitor Jacob Koch

Fri, 07 May 2021 08:00:00 +0000

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: Post-Pandemic Vacations, Posing for Progress pics

Wed, 21 Apr 2021 16:29:14 +0000

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 […]

The Drop Set – Episode 180: IFBB Pro Kelly Lynn Nauyokas

Fri, 09 Apr 2021 23:34:25 +0000

Episode 180: IFBB Pro Kelly Lynn Nauyokas

The Drop Set – Episode 179: Muscle Growth Rates, Body Dysmorphia, Show Expectations

Mon, 05 Apr 2021 15:21:47 +0000

The Drop Set – Episode 179 Cutting right to the chase in this one! 3:58What’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? 19:57Time for a slightly more in depth chat on body dysmorphia. What is it, how real is […]

The Drop Set – Episode 178: Q&A Grab Bag

Mon, 29 Mar 2021 15:54:16 +0000

Episode 178: Q&A Grab Bag Whoa – we’re back with a vengeance! Lots of topics covered today, details and timestamps below: 5:40Bernard with a conversation starter on the BEST times for lifting, cardio, etc. 13:45Anthony is asking about meal timing and the possible downfalls of combining multiple meals into one. 18:36Marc from IG asking about […]

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

Thu, 25 Mar 2021 15:23:17 +0000

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 […]

The Drop Set – Episode 176: Leveling Up Your Game, Fixing Bodybuilding

Mon, 14 Dec 2020 15:41:05 +0000

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: How to step up your game and change expectations, using top level competitors as a measuring stick I go […]

The Drop Set – Episode 175: NPC Show Changes, Protein Needs, Stim-Free Pre’s, Glycogen Depletion

Fri, 21 Aug 2020 12:52:01 +0000

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 […]

The Drop Set – Episode 174: TRT Primer, Pregnancy Macros, Mock Show Prep

Fri, 14 Aug 2020 13:44:06 +0000

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 […]

The Drop Set – Episode 173: I’m back! Show Update, Home Gym Update, Album Update!

Fri, 07 Aug 2020 12:04:46 +0000

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 […]

The Drop Set – Episode 172: Pandemic Shows, Size vs. Conditioning, Pre-workout Supps, Story Time!

Fri, 19 Jun 2020 12:15:34 +0000

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 […]

The Drop Set – Episode 171: SARMs Revisited, Crossovers, Metabolic Floor

Fri, 12 Jun 2020 13:08:43 +0000

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 […]

The Drop Set – Episode 170: Quarantine Stories, Off-Season Cardio, Darin’s Quest for Better Squats

Fri, 05 Jun 2020 14:35:09 +0000

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 […]

The Drop Set – Episode 169: Gyms and Masks, Quarantine Stories, Plie Squats

Fri, 15 May 2020 13:13:47 +0000

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 […]

The Drop Set – Episode 168 – Intermittent Fasting, Waist Trainers, Randomness

Fri, 08 May 2020 12:36:27 +0000

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 […]

The Drop Set – Episode 167: SPECIAL UPDATE – Should You go Back to the Gym?

Wed, 22 Apr 2020 21:19:52 +0000

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 […]

The Drop Set – Episode 166: Shifting Towards Growth, HIIT/MISS/NEAT, Tempo Again!

Mon, 20 Apr 2020 17:07:59 +0000

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 […]

The Drop Set – Episode 165: Home Gyms, Ad/Abduction, Fiber Timing and Details

Fri, 03 Apr 2020 12:35:20 +0000

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 […]

The Drop Set – Episode 164: Working with Volatile Schedules, Adaptability

Fri, 27 Mar 2020 17:17:34 +0000

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: Dealing with Adversity, Range of Motion, Deload Weeks, Working from Home!

Fri, 20 Mar 2020 13:23:51 +0000

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 […]

The Drop Set – Episode 162 – Coronavirus Update, Drop Sets vs. Rest/Pause, Muscle Maturity, Off-Season Acceptance

Mon, 16 Mar 2020 12:18:27 +0000

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 […]

The Drop Set – Episode 161: COVID-19 & Bodybuilding, Tempo, PCT vs. Bridge, Doing Multiple Shows

Fri, 13 Mar 2020 12:36:32 +0000

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 […]

The Drop Set – Episode 160: Caloric Shortfalls, Emotional Manipulators, BFR Training

Fri, 28 Feb 2020 21:43:04 +0000

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 […]

The Drop Set – Episode 159: Chicken Recipes, Long/Short Muscles, Puppy Update!

Fri, 31 Jan 2020 13:23:30 +0000

The Drop Set – Episode 159

The Drop Set – Episode 158: Mass Gainers, Party-Related Decisions, Tasty Salmon!

Fri, 24 Jan 2020 12:59:41 +0000

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 Drop Set – Episode 157: Idiot Celebrity Trainers, Chest Activation, ‘Abnormalities’

Fri, 17 Jan 2020 13:10:49 +0000

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 – […]

The Drop Set – Episode 156: Post-Holiday Catch Up

Fri, 10 Jan 2020 13:10:22 +0000

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: A Little Philosophy, Post-Workout Nutrition, Cardio Struggles

Fri, 20 Dec 2019 16:07:39 +0000

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 […]

The Drop Set – Episode 154: Lifting Belts, Peloton Ad, Travel Recap!

Mon, 09 Dec 2019 14:23:21 +0000

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, […]

The Drop Set – Episode 153: Thanksgiving Eating, Macro Subs, Being a Better Coach

Fri, 22 Nov 2019 13:23:56 +0000

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 […]

The Drop Set – Episode 152: Friday Focus Check, Dealing with Imbalances

Fri, 15 Nov 2019 12:59:46 +0000

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 […]

The Drop Set – Episode 151: Incorporating METCON’s, Signs of a Gym Asshole

Fri, 08 Nov 2019 13:24:04 +0000

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 […]

The Drop Set – Episode 150: Integrity (Rant), Deloading, Favorite Exercises

Mon, 04 Nov 2019 13:31:21 +0000

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 […]

The Drop Set – Episode 149: Lifting Shoes, Recovery for Growth, Being Competitive

Fri, 01 Nov 2019 12:32:09 +0000

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 […]

The Drop Set – Episode 148: Peak Week, Calorie Cycling, PCOS, Family Balance

Mon, 28 Oct 2019 12:11:34 +0000

The Drop Set – Episode 148 0:00 – Welcome to the 452nd 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. […]

The Drop Set – Episode 147: Lightning Round Q&A

Fri, 25 Oct 2019 11:56:03 +0000

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: PT Business Struggles, Macro Compensations, MPD Cop-Out?

Mon, 21 Oct 2019 12:22:13 +0000

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 […]

The Drop Set – Episode 145: Post-show Blues, Golden Ratios, Finding the Right Deficit

Fri, 18 Oct 2019 12:19:30 +0000

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 […]

The Drop Set – Episode 144: Exercise Substitutions, Growth Season Intake, Supplements

Mon, 14 Oct 2019 19:18:10 +0000

The Drop Set – Episode 144 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 […]

The Drop Set – Episode 143: Frelance Training, Obliques, Breathing, Realistic Expectations

Fri, 04 Oct 2019 13:24:17 +0000

The Drop Set – Episode 143 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 […]

The Drop Set – Episode 142: Olympia Recap, Off-Season Transition, Reasons vs. Excuses

Fri, 20 Sep 2019 12:36:32 +0000

The Drop Set – Episode 142 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 […]

The Drop Set – Episode 141: Effective Reps, Are You Ready to Compete?

Fri, 13 Sep 2019 13:26:37 +0000

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 […]

The Drop Set – Episode 140: IF Revisited, Vertical Diet

Fri, 06 Sep 2019 19:23:57 +0000

The Drop Set – Episode 140 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 […]

The Drop Set – Episode 139: Sugar Alcohols, The Math of Fiber

Fri, 30 Aug 2019 12:18:16 +0000

The Drop Set – Episode 139 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 […]

The Drop Set – Episode 138: Macro Tracking Exceptions, Alcohol Revisited

Mon, 26 Aug 2019 14:09:10 +0000

The Drop Set – Episode 138 0:00 – Intro, follow-up segment! 14:00 – Macros – what to count? 25:45 – Alcohol, revisited! 40:22 – Personal update

The Drop Set – Episode 137: Saunas for Recovery, Soreness, TV Hate Watching

Fri, 23 Aug 2019 12:21:41 +0000

The Drop Set – Episode 137 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: […]

The Drop Set – Episode 136: Plant-Based Proteins, Smith Machine Mechanics

Mon, 19 Aug 2019 12:23:22 +0000

The Drop Set – Episode 136 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 […]

The Drop Set – Episode 135: Top Things I Wish I Would Have Known Earlier

Fri, 16 Aug 2019 12:08:48 +0000

The Drop Set – Episode 135 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 […]

The Drop Set – Episode 134: Intermittent Fasting, Unsolicited Advice, Meal Replacement Options

Fri, 09 Aug 2019 14:22:20 +0000

The Drop Set – Episode 134 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 […]

The Drop Set – Episode 133: Conditioning, Squat Mechanics, Cardio Timing

Mon, 05 Aug 2019 19:47:51 +0000

The Drop Set, Episode 133 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 – […]

The Drop Set – Episode 132: Perfectionism, Average Macro Planning, Progressive Overload AGAIN

Mon, 29 Jul 2019 15:30:29 +0000

The Drop Set – Episode 132: Perfectionism, Average Macro Planning, Progressive Overload AGAIN 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 […]

The Drop Set – Episode 131: Shawn Rhoden Drama, Wellness Division, Progressive Overload

Fri, 19 Jul 2019 15:42:44 +0000

The Drop Set – Episode 131: Shawn Rhoden Drama, Wellness Division, Progressive Overload 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 […]

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

Fri, 12 Jul 2019 16:33:31 +0000

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 […]

The Drop Set – Episode 129 – Genetic Advantages, Muscle Growth Expectations, Progress Photo Troubles

Fri, 05 Jul 2019 08:00:07 +0000

The Drop Set – Episode 128: Listener Voicemail Grab Bag!

Mon, 01 Jul 2019 20:44:27 +0000

The Drop Set – Episode 127: Gear Talk, Measurement Oddities, Vacation Recap w/Special Guest!

Fri, 28 Jun 2019 16:56:30 +0000

The Drop Set – Episode 126: Hiatus Coming Up! Showering, Eating Out on Prep

Mon, 10 Jun 2019 23:57:16 +0000

Episode 126 will be the LAST episode for 2 weeks, as I return on Monday the 24th (fingers crossed) following my upcoming vacation. In the meantime, plenty to discuss including: What’s the best way to eat out effectively on prep? How many showers should you take? And why does Facebook suck so bad?

The Drop Set, Episode 125: Macro Shifts, Overtraining, Sodium, New Competitive Organization

Fri, 07 Jun 2019 16:30:23 +0000

June 7th, 2019 – today I field listener calls AGAIN (seriously, you guys are awesome) on a wide range of topics and go over a new competitive organization making it’s debut next weekend. Also, the return of a long-lost recurring segment!

The Drop Set – Episode 124: Waist Trainers, The Path to Pro Cards, Women and Test-Boosters

Mon, 03 Jun 2019 23:22:42 +0000

In #124 I wrap up the conversation about waist trainers with the latest poll results and tackle listener questions regarding women and testosterone boosters, the road to going pro in the NPC, and a bunch more! Also featuring: lawn and foot updates!

The Drop Set, Episode 123: Competitor Privacy, Prepped Meal Calculations

Fri, 31 May 2019 18:17:51 +0000

Covering a lot of ground in this episode! Lots of user-driven discussion as always, and the back half of the episode dives in deep on macronutrient substitutions again as I run the calculations for incorporating some meals from a meal prep service I’m working with locally.

The Drop Set – Episode 122: Hangriness, Bulk vs. Cut, Natty Verified

Mon, 27 May 2019 18:31:22 +0000

Episode 122 of the Drop Set digs on with more listener inspired topics – contribute by calling in and leaving a message at (865)528-2974 and have your voice heard in an upcoming episode!

The Drop Set – Episode 121: Stupid Peak Week Tricks, Wellness Division and Demotivational Coaches Revisited (part 2)

Fri, 24 May 2019 13:00:16 +0000

The Drop Set, Episode 120: Contest Logistics, Peaking, Tempo Tips, More!

Mon, 13 May 2019 18:51:20 +0000

The Drop Set – Episode 119: Dieting Phases, Last Minute Prep Changes, Wellness Revisited

Fri, 10 May 2019 20:11:19 +0000

The Drop Set – Episode 118: The NPC’s “Wellness” Division, De-motivational Coaches

Mon, 06 May 2019 18:50:02 +0000

The Drop Set – Episode 117: Workout Logging AGAIN, Transformation Challenges

Fri, 03 May 2019 20:53:30 +0000

The Drop Set – Episode 116: Carb Volume, ECA Stacks, Peri-Workout Specifics and Timing

Mon, 29 Apr 2019 21:43:27 +0000

The Drop Set – Episode 115: Protein Powder Types, At-Home Cardio, more!

Thu, 11 Apr 2019 18:39:42 +0000

Back at it! Listener-driven episode today with questions about protein powders, at-home cardio, and lots more.

The Drop Set – Episode 114: Fat Burners, Prep Snags

Thu, 28 Mar 2019 22:06:25 +0000

A couple quick hits today before I hit the road for an extended weekend trip out west! A personal update, a good reality check on fat burners and muscle loss, and some discussion on obvious (and less obvious) things that can derail an otherwise good prep.

The Drop Set – Episode 113: BSL & Redcon1 Indictment, Dirty Bulking, Full Day of Eating

Mon, 18 Mar 2019 20:19:02 +0000

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!

The Drop Set – Episode 112: Arnold Classic Non-Update, Q&A!

Mon, 04 Mar 2019 18:00:33 +0000

In today’s episode we’ve got a BUNCH of listener questions and topics to catch up on, including: strength vs. hypertrophy, deadlifting, and drug-testing!

The Drop Set – Episode 111: Quick Update!

Fri, 01 Mar 2019 19:53:28 +0000

Too much going on lately! Just a quick chance for me to explain my absence – bear with me!

The Drop Set – Episode 110: New Training Mentality, RDL Varations, a “Safe Zone” for Vacations

Mon, 18 Feb 2019 19:23:43 +0000

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 […]

The Drop Set – Episode 109: Scamming Coaches, “Distributed” Products, Lunge Mechanics

Thu, 14 Feb 2019 20:16:01 +0000

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!

The Drop Set – Episode 108: Shoes! Fasted Cardio, Good & Bad Gym Gear

Mon, 11 Feb 2019 18:23:08 +0000

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 […]

The Drop Set – Episode 107: Personal Update from Darin

Wed, 06 Feb 2019 19:52:11 +0000

A quick update on where I’ve been and will be in the near future as far as The Drop Set goes!

The Drop Set – Episode 106: Judge’s Feedback, Pumping Up!

Wed, 30 Jan 2019 22:01:24 +0000

The Drop Set – Episode 105: Bad Days, Playing Around with Tempo

Tue, 22 Jan 2019 19:01:47 +0000

Time for something that started out as kind of a rant and ended up in more of a decontructional analysis of what makes bad days in the gym happens and how you can fix or prevent them – homework for me, for sure! Also, some ideas about incorporating tempo work into your training.

The Drop Set – Episode 104: Protein Importance, Nutrient Timing, Show Checklists, Welcoming the Newcomers!

Fri, 18 Jan 2019 16:31:30 +0000

Lots of great conversation starters from listeners on this Friday: how important IS protein? Does it get too much hype? How tight is that post-workout window for optimal nutrient absorption? When should I be knocking those little logistical things off my pre-show checklist? When and how do we step in and help people out in […]

The Drop Set – Episode 103: NQ Shows vs. Non-NQ shows, Calculating TDEE and Working with Macro Tracking Apps

Tue, 15 Jan 2019 19:34:51 +0000

Today we’re talking about a couple of really good topics from listener questions – the difference between National Qualifying shows and those that aren’t (well ok, we get a LITTLE deeper than the obvious there) and also how to correctly set your energy expenditure (TDEE) in your macro tracking app to appropriate targets (hint: going […]

The Drop Set – Episode 102: Cheat Meals vs. Refeeds, I/W Supps, All About Creatine

Fri, 11 Jan 2019 16:38:58 +0000

More Q&A today along with the results of the latest raffle at the end! Topics include: what’s better, cheat meals or refeeds? When supplementing intra-workout, what should go in there and what do you leave out? Separate from that, I give a down-to-earth nuts and bolts discussion on creatine. And finally, for aspiring trainers and […]

The Drop Set – Episode 101: Eating Disorders, Protein Quality, Insulin & Blood Sugar, Trace Fats, lots more!

Mon, 07 Jan 2019 20:25:58 +0000

We’re tackling everything in today’s Q&A session! I kick things off with a brief personal update including some personal and professional “resolutions” for the New Year, and then we dive in on a broad-ranging Q&A that will likely continue into Friday!

The Drop Set – Episode 100: 100 Episodes, Holy Crap!

Wed, 02 Jan 2019 20:41:50 +0000

Well, we made it! Triple digits, baby! In episode 100 I spent some time talking about what the next 100 will look like and how you can help. Also, a little leftover TV talk and some guidance for the New Year. Also: World Introvert Day? Sign me up!

The Drop Set – Episode 99: Off-Topic Friday!

Fri, 28 Dec 2018 19:07:32 +0000

Allow me to slowly crawl out of my post-holiday stupor at my own pace! We’ll get back to more meaty topics soon enough but today I am strictly OFF topic and discussing the first thing that I know is on everyone’s mind: TV!

The Drop Set – Episode 98 – Contest Prep and Being Your Own Coach, Part 2

Fri, 21 Dec 2018 16:08:33 +0000

And now, the continuation! In part 2 of the discussion on being your own contest prep coach I dive into – generally – some technical considerations for how to manage your own contest prep. There’s a LOT more to consider than what I go over in these 2 parts – if there’s enough demand I’ll […]

The Drop Set – Episode 97: Being Your Own Coach, Part 1

Tue, 18 Dec 2018 14:42:45 +0000

It’s always good to save a few bucks, right? HELL NO, says the coach – but yeah, I get it. Sometimes it’s just not an option, so in this episode I go over many of the logistical concerns of being your own coach. Stay tuned for Friday’s episode and in part 2 we’ll dig in […]

The Drop Set – Episode 96: I’m Back! GOMAD, Positivity

Fri, 14 Dec 2018 08:00:40 +0000

All right I’m back! Miss me? Ok, I didn’t think so. Nonetheless I enjoyed my little mini-break and we’re diving back in today talking about GOMAD – do I have your attention yet? Listen for all the details, as well as a GOOD (if I do say so myself!) talk about positivity and its importance […]

The Drop Set – Episode 95 – Raffle Q&A Part 2!

Mon, 03 Dec 2018 19:33:33 +0000

Aaaaaand the conclusion! Thanks to all who contributed, and stay tuned as we’ll likely do this again soon so if you missed your chance, you CAN BE REDEEMED!

The Drop Set – Episode 94 – Raffle Q&A Part 1!

Fri, 30 Nov 2018 18:22:45 +0000

Time for a big-ass Q&A with some motivated people interested in winning the current raffle AND with something to contribute! Still time to enter, just call in and leave your question at 865-518-2974 before Monday, when I’ll be recording part 2!

The Drop Set – Episode 93 – Dealing with the Holidays

Mon, 26 Nov 2018 17:22:17 +0000

When checking in with clients this is something that comes up pretty much with every single check-in every time there’s a holiday, so it’s ALWAYS worth revisiting the ways in which we as bodybuilders can keep our sanity through the holidays!

The Drop Set – Episode 92: Happy Thanksgiving! New Raffle, Q&A

Fri, 23 Nov 2018 17:22:30 +0000

Happy Turkey Day and a hearty “good luck!” to all Black Friday shoppers (yuck – no thanks!) – today’s episode is mostly Q&A following a quick weekly recap and I also announce a new raffle that will be going on for the next week and how you can enter!

The Drop Set – Episode 91: Shotgun Blast Episode!

Mon, 19 Nov 2018 17:14:34 +0000

We’re running the gamut here in episode 91 with a Q&A section and then just some rapid fire topics covering everything from allergies to stupid trainers!

The Drop Set – Episode 90: Prep in Review!

Fri, 16 Nov 2018 18:01:34 +0000

Well, my prep wrapped up yesterday so I thought it would be a fun exercise to look back and reflect on the whole and dig in to some details. Always a healthy exercise to do a little post-mortem and see what went well and what you can improve upon next time around!

The Drop Set – Episode 89: Peak week time! And then? Upcoming goals

Mon, 12 Nov 2018 16:20:29 +0000

For episode 89, it just happens to be MY peak week so I thought it a good time to revisit what a proper peak week looks like and what IS normal/expected and what is just there to create useless suffering. And then we’ll talk about what’s next for me – but more importantly what’s next generally […]

The Drop Set – Episode 88: Doctors and Nutrition, Troubleshooting Digestion

Fri, 09 Nov 2018 16:48:48 +0000

Two fun topics for today – first up, what to make of doctors dishing out nutritional advice? And let’s keep it in the realm of nutrition after that and talk about digestive issues of all varieties and how you can go about troubleshooting them.

The Drop Set – Episode 87: Excuses

Mon, 05 Nov 2018 16:46:13 +0000

Today, I talk about excuses. Some things are REASONS, and others are excuses. Last week I had some experience with both, so I share my story and go over how I struggled with it, how I failed, how I WILLFULLY elected to suck unnecessarily, and what we can do about it after the fact.

The Drop Set – Episode 86: 10 Ways to Screw Up Your Prep, Are Studies Worth Following?

Mon, 29 Oct 2018 18:37:25 +0000

Ever had a prep that didn’t turn out quite the way you had envisioned when you started? If your hand isn’t up, your a liar – there, I said it! Today I break down my top 10 reasons WHY so that we can strategize on how to prevent things from turning south. Also, it’s becoming […]

The Drop Set – Episode 85: Updates Galore! Routine Building, Client Horror Stories

Fri, 26 Oct 2018 19:02:51 +0000

So much stuff is changing here at The Drop Set and with Five Starr Physique in general! Very excited and I run down all the latest developments, including my prep update for the week at 20 days out. Also, we talk about the importance of routine building and elements to consider as well as how […]

The Drop Set – Episode 84: Is MFP Premium Worth it? Convergence-Free Pressing, Plateau Busting Tips & Tricks

Mon, 22 Oct 2018 16:39:10 +0000

If you’re a fan of macros, you probably use MyFitnessPal – today we’re going to dive into the Premium version and see if it’s worth or not. ALSO: some of my best tips for busting through fat loss plateaus, and a quick tip on pressing for chest and shoulder days.

The Drop Set – Episode 83: 8 Ways You’re Screwing up Macros, SARM’s vs. AAS

Fri, 19 Oct 2018 16:18:29 +0000

Back in the studio after last week’s “road episode” – a somewhat lengthy intro (sorry/not sorry) and then two good topics: common macro screw-ups you might be making, and a comparison of risk/benefit between SARM’s and AAS. Interested in more? Listen and let me know what you think!

The Drop Set – Episode 82: FROM THE ROAD! Travel/prep Update, Intensity Scaling

Fri, 12 Oct 2018 19:12:49 +0000

The Drop Set has gone mobile! Recorded entirely on my phone from the backyard at my parents house with a special guest appearance from my mom (ha!), I give the full rundown on my (mostly minor) travel snafus, how I’ll fix them going forward, and also tackle a great question: “how do I know if/when […]

The Drop Set – Episode 81: Special Guest, IFBB Figure Pro and Posing Coach Kimberley Helm

Mon, 08 Oct 2018 20:48:11 +0000

This episode is all about my extended interview with IFBB Figure Pro and posing coach Kimberley Helm. She shares her passion for all things bodybuilding as we discuss how she approaches the sport mentality, the differences between prep and offseason and why both are needed to be successful, and shares some posing tips and tricks as […]

The Drop Set – Episode 80: Epic Listener Q&A!

Fri, 05 Oct 2018 19:22:23 +0000

It’s finally here, a GREAT compendium of listener-provided questions that I take the opportunity to riff on for 5-15 minutes each. Covering topics ranging from “only one bodybuilder in a household” to “why does the NPC basically sanction drug use?” to a follow-up on Monday’s “cheat hacks” discussion. You won’t want to miss this!

The Drop Set – Episode 79: Cheat Meal and Cheat HACKS!

Mon, 01 Oct 2018 20:05:52 +0000

A discussion near and dear to all of our hearts…cheat meals! What’s best, what to avoid, and if situations might dictate a different answer to those questions at times. Also, cheat HACKS – things that might feel like cheating but are totally ok – realistically, how to make your diet more palatable while on a deficit […]

The Drop Set – Episode 78: Darin Update, Awesome Q&A!

Thu, 27 Sep 2018 19:32:35 +0000

At last my prayers have been answered as I got a couple of GREAT questions this week that really gave me the opportunity to flesh out some proper discussion on topics that will apply to a lot of people. Also, an update on all my goings on!

The Drop Set – Episode 77: OIympia 2018 Recap, Grab Bag (3 Mini Topics!)

Fri, 21 Sep 2018 18:16:44 +0000

Time to break down the 2018 Olympia in relatively quick fashion, but first a weekly recap of my week that was surely WAY more exciting than that and a segment covering three topics I’ve gone into depth on previously but felt the need to address again briefly – quick hits!

The Drop Set – Episode 76: Life of a Prep Coach and What it Takes

Wed, 12 Sep 2018 21:16:20 +0000

Something a little different today – a peek into my life as a coach and, for those curious about whether it’s something THEY can do, I break down the good/bad points of it and discuss some of the skills necessary to be good at it!

The Drop Set – Episode 75 – How to Have a Perfect Prep

Mon, 10 Sep 2018 21:59:56 +0000

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.

The Drop Set – Episode 74: Transgender Competitors

Thu, 30 Aug 2018 19:41:20 +0000

Based on feedback I got just discussing this topic with people before recording this episode, I know it will NOT be popular and many won’t want to hear it – I’m ok with that, but I also think it makes for a FASCINATING conversation that raises a lot of interesting questions that don’t have obvious […]

The Drop Set – Episode 73: Yesterday’s Q&A Continued!

Sat, 25 Aug 2018 16:38:00 +0000

Had several additional questions from my Q&A request come in AFTER yesterday’s episode went up, so back to the well for another round today!

The Drop Set – Episode 72: I’m all over the damn map today

Fri, 24 Aug 2018 19:40:08 +0000

I put out a call for listener questions and so they run the gamut today – also a quick recap on me and my always exciting life!

The Drop Set – Episode 71: Protein Requirement, Darin’s Burning Ceremony

Thu, 23 Aug 2018 12:25:16 +0000

How much protein do you really need, and how much is too much? This comes from a great listener question and rather than cite studies (which can support arguments on either end of the spectrum), I offer a little practical insight and opinion instead. Also: I get a little heated as I work to get […]

The Drop Set – Episode 70: Mini Q&A, WTF am I doing?!?!

Thu, 16 Aug 2018 20:05:29 +0000

At last, enough material for a mini Q&A segment, but it’s relevant! Also, I’m getting a *lot* of questions about exactly why I’m cutting and what I’m prepping for, so I figure it’s time to spill the beans!

The Drop Set – Episode 69: Gender Training Differences, Roast Darin!

Wed, 15 Aug 2018 19:18:25 +0000

Should men and women train differently? It’s a basic question with a pretty easy answer, so I dig a bit deeper into the weeds on what they SHOULD do specifically. Also, an open invitation to roast me, on my own show! Clearly, I’m a masochist.

The Drop Set – Episode 68: Bringing It

Sat, 11 Aug 2018 18:43:57 +0000

Are you bringing it on your lifts every day? No, I mean *really* bringing it? Listen to find out what I mean.

The Drop Set – Episode 67: Knox Classic Recap, Darin…has a Coach? How to get in to Online Coaching

Wed, 08 Aug 2018 19:52:44 +0000

I went to the Knox Classic this last weekend to take in the sights – and yeah, it’s an amateur show and YOU don’t know anyone there so I’ll spare you the gory details but I do have some takeaway thoughts. And, spoiler alert, yes, I *DO* now have a coach (details around the 18:00 […]

The Drop Set – Episode 66: Making Macronutrient Substitutions

Fri, 03 Aug 2018 18:18:29 +0000

Want to make food substitutions to your meal plan but are uncomfortable in your skills and abilities to do so? Learn the secrets as I go over a couple examples – a basic one where we change out a carb source, and a more complex example where changing a protein source has a cascading effect […]

The Drop Set – Episode 65: Eating Out on Short Notice

Thu, 02 Aug 2018 20:12:10 +0000

It’s Panic City at Five Starr HQ as I’m heading out to dinner tonight with just a couple hours notice to plan what I’m doing at a place that does NOT have nutritional facts available for their menu. What ever shall I do? Listen and find out!

The Drop Set – Episode 64: Heart Rate vs. Calories, Monitors & Trackers

Wed, 01 Aug 2018 21:42:23 +0000

It’s time to talk calorie tracking & heart rate monitors! What to rely on and believe, what NOT to trust, and a bit of a game-changer as I talk about relative vs. absolute figures (it’s more exciting than it sounds…maybe).

The Drop Set – Episode 63: Shit Coaches

Thu, 26 Jul 2018 16:34:39 +0000

Had an online coach before that really was just a perfect little shit? You aren’t alone. I talk a little here about some of my own lousy experiences and share some horror stories from clients as well – all names withheld, though I debated just outing some people…

The Drop Set – Episode 62: Planning Ahead – How to Have an Effective Cut

Tue, 24 Jul 2018 19:21:58 +0000

This isn’t an episode about the technical ways in which you can have an effective cut, but instead about all the things you can and SHOULD do *before* starting your diet in order to ensure it’s as effective as it possibly can be. Thinking about a show in 2019? NOW is when you should start […]

The Drop Set – Episode 61: Longevity Killers

Mon, 23 Jul 2018 17:22:57 +0000

Bodybuilding is all about the long game. Remaining as injury-free as possible in order to keep progressing. What exercises are most likely to mess you up and cause you to miss time? My thoughts may surprise you – a quick 20 minute rundown!

The Drop Set – Episode 60 (mini): Gym Routine Talk!

Fri, 20 Jul 2018 12:26:42 +0000

So easy to overlook – but outside of the actual LIFT, what else do you do at the gym when you’re there? Let’s talk warmups, stretching, what to bring and what (not) to wear. It depresses me that the last part of that is necessary but alas, it’s 2018 and here we are.

The Drop Set – Episode 59: MINI EPISODE – Comfort Zones (and why they suck)

Tue, 17 Jul 2018 22:41:56 +0000

In this first MINI EPISODE of The Dropset (no frills, 20 minutes!) I talk about Comfort Zones: what they are how, how to find them, why they suck, how to get out of one, and WHY it is so valuable to do so!

The Drop Set – Episode 58: Building My New Diet LIVE, John Meadows Training Program Review

Thu, 12 Jul 2018 21:31:39 +0000

It’s been a wild summer but I’m BACK and we have big plans for the weeks and months ahead. I kick things off this week as I week you through an unrehearsed construction of my new cutting diet. I talk about what my macros are and why, how many meals I’m having, we’ll build them […]

The Drop Set – Episode 57: Listener Q&A, Online Coach Search Struggles, What to Expect on Show Day?

Thu, 28 Jun 2018 19:19:33 +0000

FINALLY – enough listener input for a full-on Q&A segment, THANK YOU to all who contributed. Also: something sneaky to watch for if you’re searching for an online coach, and what exactly happens on show day? Not as far as food/water/etc, but like…what goes on backstage and how can you be as prepared as possible? […]

The Drop Set – Episode 56: Talkin’ Suits w/Ravish Sands, “Physique Saved Bodybuilding” – WTF?

Thu, 21 Jun 2018 20:03:39 +0000

I’m baaaaaack! In this episode I steal Drea & Britney from Ravish Sands for a good half an hour to talk suits – what to consider when shopping for one, how to save a few bucks, and some common pitfalls to avoid. Also, I weigh in on some ill-advised back and forth between two Olympia […]

The Drop Set – Episode 55: Top Gym Mistakes, Peak Week Particulars

Mon, 04 Jun 2018 19:10:57 +0000

What are the most common “big picture” mistakes people make in the gym? My Facebook group participants had ALL KINDS of ideas and I flesh them out here. Also, what’s the deal with peak week? Why do people do all this crazy crap and how much of it actually works in a productive way? Listen […]

The Drop Set – Episode 54: NPC Figure Competitor Alex Bassett

Thu, 24 May 2018 16:22:19 +0000

My client Alex drop in to discuss her experience from start to finish and beyond in taking a year to get ready for her first two shows. We also discuss vegetarianism and how it impacted her prep along with Crohn’s disease and how she manages it. In other news, The Drop Set wants YOU to […]

The Drop Set – Episode 53: Neil Thanedar of Labdoor, How long should you prep?

Fri, 18 May 2018 16:22:51 +0000

Labdoor is a company that conducts independent testing of supplements for quality, purity, and accuracy of contents – this episode includes my extended conversation with it’s founder and CEO, Neil Thanedar. Also, how long should you prep for? I divide people into 2 groups and then delve into the particulars for both!

The Drop Set – Episode 52: An OCB Primer with Promoter Shar LeGree

Wed, 16 May 2018 18:19:25 +0000

Episode 52 features my interview with OCB competitor and show promoter Shar LeGree, as we discuss all things related to the OCB, which is a natural competitive organization that is growing rapidly. We talk about how you become an OCB pro, what makes this organization different, specifics of drug testing, and more.

The Drop Set – Episode 51: “Bodybuilding Saved My Life” – my interview with Dean Kozora

Fri, 11 May 2018 16:25:49 +0000

Dean is a former client of mine and we have a nice long chat about his time competing last year, what bodybuilding is all about to him, and how it played a role in turning his life around from a very dark place just a few years ago. You absolutely don’t want to miss this.

The Drop Set – Episode 50: Bodybuilding Masterclass – Show Selection

Fri, 04 May 2018 19:03:41 +0000

If you’ve ever had trouble picking the right show or have literally ZERO idea how to start that process, this is the episode you’ve been waiting for.

The Drop Set – Episode 49: Overcoming Gym OCD, Making a Good BB’er

Mon, 23 Apr 2018 19:54:04 +0000

Today’s topics: Gym OCD and how it’s either A) ruining your workouts, B) holding you back, C) driving you crazy, or D) all of the above. Also, what makes a good bodybuilder? I answer the “what makes a good client” question which is essentially the same thing!

The Drop Set – Episode 48: Intermittent Fasting & Ketosis – A Practical Perspective

Fri, 06 Apr 2018 17:44:07 +0000

This week I get into the weeds a bit on my personal experience with both ketosis and intermittent fasting. Not a lot of clinical/research data here, but more of a practical perspective based on the biases I had before trying them out and my thoughts after giving each a spin.

The Drop Set – Episode 47: Social Media Distortion, Peak Week, Stretch Reflex, and more!

Fri, 23 Mar 2018 20:01:53 +0000

It drives me insane that social media is nothing more than a highlight reel – for many reasons, most of all because of the distorted perception it creates of bodybuilding for those just starting out. I rant and rave about that this week as well as diving into my general philosophy for peak week and […]

The Drop Set – Episode 46: First guest! Free Weights vs. Machines, Clean Bulk vs. Dirty Bulk

Thu, 15 Mar 2018 17:05:08 +0000

Long overdue, but finally a guest appearance from someone and your chance to hear a voice other than mine! Main topics today include 2 age-old debates: free weights vs. machines, and bulking styles: clean vs. dirty!

The Drop Set – Episode 45: Lousy Spotters, Tracking Workout Variables, Proper Scale Usage and more!

Thu, 08 Mar 2018 23:34:29 +0000

Stepping things up a bit this week! Production values through the roof! Extra-long episode! Feedback welcome as always – this week the primary segments discuss workout variable tracking: what matters, what doesn’t, and why, and also revisiting proper use of the scale for tracking progress – including some real world numbers that I step through […]

The Drop Set – Episode 44: Get the Funk Out, A-A-A-A-A-Alcohol!

Wed, 28 Feb 2018 22:00:16 +0000

We all hit a funk from time to time – as I recorded this episode today, I happen to be in the middle of one myself! How does it manifest itself, how do you recognize it, and what – at the end of the day – should you do about it? Also, alcohol and bodybuilding: […]

The Drop Set – Episode 43: Reverse Dieting Basics, Overthinking Things!

Tue, 27 Feb 2018 21:03:23 +0000

After missing last week, I’m back with a new poll question and a rundown of my crazy weekend before diving into the topics du jour: a primer on “Reverse Dieting” (when it’s appropriate and when it’s unnecessary), and a discussion on the perils of overthinking the details at the expense of…well, listen and find out!

The Drop Set – Episode 42: Sickness Recovery, Bodybuilding & Life Balance, NPC Guideline Issues: pt. 2

Thu, 15 Feb 2018 17:13:27 +0000

C’mon, get up, get down with the sickness! Oh wait, no – let’s not. Today I talk about what to expect when you DO get sick (tip: you’re NOT losing all your gains), how to minimize the impacts of illness and getting back into the routine. Also: balancing bodybuilding and life can be hard, but […]

The Drop Set – Episode 41: Occlusion/BFR Training, NPC Judging Creep

Thu, 08 Feb 2018 18:12:11 +0000

Ever wanted to be a bit more like the Ultimate Warrior but didn’t know where to start? Occlusion bands might be the answer! Do these things actually work and are they worth playing around with? I dive into that as well as explaining how the NPC judging standards creep and evolve over time and why […]

The Drop Set – Episode 40: DOMS, SARMs, 1RM’s (oh my!)

Thu, 01 Feb 2018 18:35:36 +0000

Hallelujah, we’re BACK IN STEREO! In this episode I talk DOMS (muscle soreness), SARM’s (why/why not and who should/shouldn’t) and also go over the relevance (or lack thereof) of 1 rep max numbers in bodybuilding. Also, a few new segments that will be recurring in future weeks!

The Drop Set – Episode 39: “I’m competing! Now what?”, Rep Ranges for Growth

Thu, 25 Jan 2018 19:32:12 +0000

Often times when a client finally picks a show they’re overcome with a moment of panic when they start thinking about all of the stuff NOT related to their diet and training that has to get done prior to a show. Rest assured – there’s a lot to do but it’s VERY manageable. In this […]

The Drop Set – Episode 38: Arthur Jones HIT, Genetics and Bodybuilding

Thu, 18 Jan 2018 20:50:43 +0000

Arthur Jones was the founder of Nautilus and had some pretty groundbreaking ideas on high intensity training (lifting – not to be confused with HIIT cardio). In this episode I talk about what’s good (and not so good) with his protocol and with skill-based lifting programs generally. Also, genetics and bodybuilding: how important are they, […]

The Drop Set – Episode 37 – Story time, Natural bodybuilders and untested shows

Thu, 11 Jan 2018 20:11:58 +0000

In the second episode of 2018 I break new ground and talk a bit about myself! Specifically, my own personal story about how I got into bodybuilding and what actually helped pull me into it. We all have our own story, so I figured it only fair to share mine! Also: if you’re a natural […]

The Drop Set – Episode 36: Split Design 101, Bodybuilding Mistakes

Thu, 04 Jan 2018 17:47:15 +0000

Happy 2018! Today we’re going over how to design a split, or workout rotation. Common mistakes, things to avoid, and how to approach drawing one up for yourself if that’s your plan. Also, my top 6 bodybuilding mistakes for both beginners and advanced bodybuilders.

The Drop Set – Episode 35: 2017 Review, R.E.A.L. Talk

Wed, 27 Dec 2017 18:13:05 +0000

In this SHORT episode, I do less of a “here’s what happened all year” recap and more of a “here’s how to evaluate your year” guide, including a R.E.A.L. Talk ™ strategy you can use to guide the process. Happy New Year! (note: this and the past few episodes have been in mono, I am […]

The Drop Set – Episode 34: Macros Revisited!

Wed, 20 Dec 2017 17:39:35 +0000

We’ve talked about macros here before, but it’s a hot topic and worth revisiting! In this episode I discuss the pros & cons, the how-to’s, the details, the strategy, and the common pitfalls of macro tracking and flexible dieting.

The Drop Set – Episode 33: Contest Prep vs. Not Prep, Judging Issues & Transparency

Wed, 13 Dec 2017 20:09:34 +0000

I get a lot of inquiries from people who are interested in a training program but NOT necessarily contest prep – here I discuss the particulars of how my philosophy changes based on someone’s goal, and you can apply some of this to your own programming as well if that describes you. Also, my ideas […]

The Drop Set – Episode 32: Protein Cost Breakdown, the Importance of Off-Season

Wed, 06 Dec 2017 19:22:26 +0000

Time to get super nerdy as I breakdown unit costs on common protein sources to decide finally what IS cheapest and what IS expensive as hell – with some bonus buying tips included. Also, why do you need an off-season? Hint: you definitely do!

The Drop Set – Episode 31: Drugs and Bodybuilding

Fri, 01 Dec 2017 19:46:32 +0000

Episode 31, and finally it’s time to discuss – DRUGS. These play a *huge* part in bodybuilding, whether you take them or not it’s clear that anabolic steroids have a large role in shaping the bodybuilding landscape. I cover the basics here – what’s what, things to watch out for and consider before taking the […]

The Drop Set – Episode 30: NPC Nationals Commentary, Coaching Philosophies

Wed, 22 Nov 2017 21:00:15 +0000

Episode 30 is here! No live broadcast, just audio and video available on YouTube also. Today, I recap NPC Nationals from this past weekend with commentary and also go over coaching philosophies – I share mine and offer some alternative insights into diet and training as well.

The Drop Set – Episode 29: PROTEIN, Gym Etiquette for Dummies

Wed, 15 Nov 2017 18:36:23 +0000

In this episode I talk about the what, when, how, and why of protein intake, also going over various sources – what’s good, what’s not, and everything in between. Also, a fun and (somewhat) light-hearted discussion on gym etiquette!

The Drop Set – Episode 28: Holiday Dieting, Workout Q&A

Wed, 08 Nov 2017 21:33:51 +0000

In this episode of the Drop Set I talk about what is on EVERYONE’S mind this time of year – managing your diet with the holidays! Also, a little random workout-related Q&A!

The Drop Set – Episode 27: $$$ and Bodybuilding, Gym Bag Adventures

Wed, 01 Nov 2017 20:47:48 +0000

In this episode of the Drop Set I talk about the financial side of bodybuilding – how you CAN and CAN’T make money in this industry, and the expenses of competing. Also, go on a tour of my gym bag and see what I find in there that I had forgotten all about. Oops!

The Drop Set – Episode 26: The Scale (revisited), Taking Better Progress Pics

Wed, 25 Oct 2017 19:15:30 +0000

The scale *is* a valuable tool for tracking your progress – IF you use it correctly. Listen to learn how. Also: you’re a lousy photographer and THAT is why your progress pics suck. In this episode we discuss how to get better, quickly!

The Drop Set – Episode 25: What to Worry About?

Wed, 18 Oct 2017 20:26:04 +0000

Let’s be clear: bodybuilding can be really quite basic. OR, it can be SUPER complicated. In this episode of The Drop Set I break down all the things that you might possibly need to be concerned about and divide them into tiers: those for beginners, those for intermediate bodybuilders, and those for the advanced – […]

The Drop Set – Episode 24: Meal Timing, Macros 201, Bodybuilding Fads

Thu, 12 Oct 2017 17:44:49 +0000

Just how important is your meal timing in the grand scheme of things? You’ve got some experience with flexible dieting, but how do you know if it’s really doing what it should? Is there a time to put it on the shelf or adjust your approach? I also give my take on some of the more […]

The Drop Set – Episode 23: Motivation, Dealing with Guilt

Wed, 04 Oct 2017 20:24:02 +0000

Trouble staying motivated? The problem may be with your overall approach and spending some time on your “why” might resolve things! Also, dealing with food-related guilt! AKA: “Oops, I ate it again” – how this cycle can be destructive on your overall health and tips on how to break it.

The Drop Set – Episode 22: Timing it all, why we pose, back training 101

Wed, 27 Sep 2017 19:50:57 +0000

This week’s topics: what is the best time to train and the best time to hit your cardio? Why should you worry about posing, especially if you’re not going to compete? Aaaaaaan, back training 101! Tips and techniques to make your back sessions more effective

The Drop Set – Episode 21: Transitioning Between Phases

Wed, 20 Sep 2017 19:21:25 +0000

One of my favorite topics with some great feedback from live viewers as well – what to do when your show or goal date is over? How do you transition gracefully into the next phase and avoid a horrible rebound? I tell some stories of the good and the bad and offer tips to improve […]

The Drop Set – Episode 20: TOO hardcore?!? Macro f#$%-ups!

Wed, 13 Sep 2017 19:28:50 +0000

When does embracing the “hardcore” mentality become a liability? Is your relentless pursuit of being awesome holding you back? Also, I talk about ways in which you can truly screw up your macro tracking – some obvious, some less so! Includes the weekly recap, myth and rants segments as well! […]

The Drop Set – Episode 19: Cheat Meals, Sustainability in Bodybuilding

Wed, 06 Sep 2017 22:35:59 +0000

Everybody loves a good cheat meal, RIGHT???? In this episode I talk about why they AREN’T needed, but why you might want to implement one anyway along with some alternatives and some do’s and don’ts. Also: sustainability in bodybuilding. It’s a marathon, not a sprint – so how can you make sure you’re in it […]

The Drop Set – Episode 18: Home Gyms, Workout Partners, and Body Fat Testing

Wed, 30 Aug 2017 18:00:14 +0000

What are the pros and cons of working out in a home gym? Take it from someone who has done a lot of programming for garage warriors. Also, are workouts really better if you have a partner? I go over the good and the bad there as well. And finally, body fat percentage testing – […]

The Drop Set – Episode 17: Strength vs. Size, Stress Management

Wed, 23 Aug 2017 18:49:42 +0000

Gotta lift big to get big, right bro? Not so fast buddy – in this episode I break down the differences in training for size and strength. Also, how to identify when you’re stressed, how that can kill your gainz, and how to manage it more effectively!

The Drop Set – Episode 16: Chest Training Tips, Bodybuilding & Travel

Thu, 17 Aug 2017 20:43:56 +0000

Chest: every guy overtrains it, so why isn’t every guy busting out of their shirt? Because they are doing it WRONG – listen in on how to fix it. Also, when you need to travel and have to take your gains with you, I have some tips to make the process a little less painless. […]

The Drop Set – Episode 15: F’d up Posing, Fixing NPC Shows

Sun, 06 Aug 2017 18:57:18 +0000

After my excursion to the Knox Classic yesterday, I have a *lot* of thoughts on some weird posing I saw and also a bigger picture look at how to fix the horribly broken NPC show structure that makes things unnecessarily hard for everyone involved.

The Drop Set – Episode 14: Welcome Back D! Weight Selection 101

Fri, 28 Jul 2017 22:19:25 +0000

So yeah, I took a little time off to sell/buy a house and move, but I’M BACK! A quickie for this week, talking about how to select a weight for an exercise and how to know if you’ve chosen wisely. Experienced lifters, this one’s for you too.

The Drop Set – Episode 13: Range of Motion, Dealing with Long Breaks

Fri, 07 Apr 2017 18:46:28 +0000

There’s no sense in getting fancy with partial range of motion until you really understand what FULL range of motion is like and how to know if you’re achieving it. It might not be as simple as you think! Also – when life throws something at you that forces you to take extended time off […]

The Drop Set – Episode 12: Glute Training, Logging Your Workouts

Thu, 30 Mar 2017 19:58:22 +0000

Glute training tips for women AND men – because we all could use a little help! Also, logging your workouts – refer to this post for a companion visual and breakdown of some of the things discussed here. Also: bodybuilding myth debunked, Q&A, and the weekly rant!

The Drop Set – Episode 11: Maintaining Prep Focus and Using the Scale Correctly

Fri, 24 Mar 2017 20:48:06 +0000

Prep is long and hard, whether for a show or some other goal – finding and developing your strategy for maintaining focus is absolutely key to your success. Also, how to use the scale to track daily weigh-ins without driving yourself insane.

The Drop Set – Episode 10: Meal prep tips and tricks, Macros 102

Thu, 09 Mar 2017 21:19:47 +0000

Every bodybuilder has to meal prep, but how do you make it easier and more efficient (discussion starts at 6:00 in). Also, the sequel to macros 101: MACROS 102! Fine tuning your flexible plan for optimal results (discussion starts at 37:42)