Welcome to episode 155 of the Bodybuilding Down Under podcast!

In this week’s episode, we cover a wide range of topics that blend science, strategy, and experience across both the prep and off-season phases of bodybuilding.

Here’s what we dive into:

🔹 Skill point allocation for muscle growth, muscle architecture & leanness potential. If you had to “spend” points to maximise these traits, where would they go? 🔹 Most underrated movement for back development. The forgotten lift that might be your missing link. 🔹 Our go-to ways to increase calories without killing your appetite. Practical strategies that actually work in a long off-season. 🔹 The hardest part of prep? Final 4 weeks vs. post-show recovery: which really tests you more? 🔹 Best muscle group to prioritise in the off-season for stage impact. What judges really notice and what often gets overlooked.

Whether you're deep in prep, rebounding post-show, or just planning your next off-season push, this episode is packed with takeaways to sharpen your focus and elevate your physique.

Thanks for tuning in! If you enjoyed this one, make sure to subscribe, leave us a five-star review, and tag us on your IG story so we can repost. Your support means the world.

Stay serious about it, and we’ll catch you in the next one!

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/

Welcome to episode 154 of the Bodybuilding Down Under podcast!

In this week’s episode, the boys catch up for another roundtable chat, diving into all things comp prep and off-season updates. DC and DY share how their preps are progressing, Jack reveals his upcoming prep plans, and Lawrence gives insight into his current off-season approach.

The team also wraps up the recent IFBB QLD show and shares their pro card predictions across categories like Figure, Bikini, Bodybuilding, Classic, and Men’s Physique.

To round things out, they jump into a rapid-fire Overrated or Underrated segment, giving their takes on intra workout carbs, tracking electrolytes, caffeine, and the age-old debate of internal cues vs just moving weight.

Thanks again for tuning in, we hope you enjoy the episode!

If you’re enjoying the podcast, we’d really appreciate it if you subscribed and left a five-star review to help the show grow. Take a screenshot and share it on your IG story — don’t forget to tag us using the handles below.

Stay tuned for more weekly episodes!

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/

Welcome to episode 153 of the Bodybuilding Down Under podcast! In this special international edition, we’re joined by Lisa Blackburn, the Australian promoter for the OCB, and Sean “Sully” Sullivan, the long-time OCB promoter from the USA.

Together, we dive deep into the origins, values, and global growth of the Organisation of Competitive Bodybuilders (OCB), an incredibly respected federation in the natural bodybuilding scene. Sully shares how the OCB began and what sets it apart in terms of athlete experience, judging integrity, and drug testing protocols. Lisa takes us through the exciting journey of bringing the OCB to Australia and what local athletes can expect when stepping on an OCB stage.

We also explore:

• The prestige of the Yorton Cup and what it takes for Aussie athletes to qualify

• Key differences between OCB and other federations

• What’s ahead for OCB Australia in 2025 and beyond

• Their shared vision for raising the global standard of natural bodybuilding

Enjoy the episode, and don't forget to subscribe, leave a 5-star review, and tag us on Instagram when you share!

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/

Welcome to episode 152 of the Bodybuilding Down Under podcast!

This week, we turn our attention to back hypertrophy, breaking down what it really takes to build width, thickness, and detail across every region of the back. Whether you're trying to unlock the secret to wider lats, build a denser middle back, or figure out if shrugs are worth your time, this episode is packed with practical insights.

Here’s what we cover in today’s episode:

🔹 Best backs of all time – The physiques that inspire us and what we can learn from them. 🔹 Favourite back machines – From plate-loaded pulldowns to chest-supported rows. 🔹 High frequency training – Could doing pull-ups every day work? 🔹 Lengthened partials & full ROM – Where should your range of motion focus be? 🔹 Deadlifts for back growth – Do they build your back or just fatigue you? 🔹 Upper traps – Are rows enough, or do shrugs have a place? 🔹 Middle back & lat growth – Divisions of the lats, target areas, and smarter programming. 🔹 Rear delts – Our favourite movements and where to place them in your training week.

If you’re serious about building an elite-level back, this episode is a must-listen!

As always, thanks for tuning in. If you enjoy the episode, don’t forget to subscribe, leave a five-star rating, and share it to your IG story, tag us so we can repost! Your support helps us keep delivering quality content each week.

Stay serious about it, and we’ll catch you in the next one!

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/

Welcome to episode 151 of the Bodybuilding Down Under podcast! In this week’s episode, your hosts dive into another listener Q&A, covering a wide range of topics such as following a meal plan in the off-season, favourite (and least favourite) forms of cardio during prep, and what makes someone a coachable athlete.

They also touch on whether bodybuilding comp nutrition needs to be repetitive, how to tell if you're ahead of schedule in a prep and when to pull back on your deficit, and the potential differences in progress between a first-time hypertrophy trainee at age 20 versus 35.

Thanks again for tuning in, we hope you enjoy the episode! We’d really appreciate it if you subscribed to the show and left a five-star review, as it helps the podcast grow. Take a screenshot and share it on your IG story, don’t forget to tag us using the handles below. Stay tuned for more weekly episodes!

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/

Welcome to episode 150 of the Bodybuilding Down Under podcast!

We’re celebrating this special milestone with an incredible guest - Nathan Wallace, a celebrated pro natural bodybuilder and experienced coach in the industry. After a long hiatus from the stage, Nathan made his highly-anticipated return to the competitive scene, and we had the pleasure of diving deep into his journey.

In this episode, we cover:

• What motivated Nathan to step back on stage — why now?
• The toughest challenges of making a comeback after such a long break.
• The importance of a strong support system and how it contributed to his success.
• How his approach to training and nutrition evolved for this prep.
• Changes he’s noticed in the bodybuilding scene since his last time competing.
• Reflecting on his contest prep — anything he wishes he’d done differently?
• Special moments, camaraderie, and memories from his recent prep.
• What’s next for Nathan — is another competition on the horizon, or is the focus shifting?

Thanks for tuning in to this special episode, and we hope you enjoy it! We would greatly appreciate it if you could subscribe to the channel and leave a five-star rating, it truly helps the podcast grow. Take a screenshot and share it on your IG story, and don’t forget to tag us via our IG handles below.

Stay tuned for more exciting episodes released weekly!

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/

Welcome to another episode of Bodybuilding Down Under! This week, we sit down with James Johnson from Natty News Daily and Stuart O'Brien & Scotty Morrell from NBA to discuss the Drug Free Bodybuilding Alliance (DFBA).

We dive into key questions such as: ✅ The goals and mission behind the DFBA ✅ What competitors and federations can expect ✅ Regulations surrounding natural status ✅ Future competition plans for the DFBA

If you're a natural bodybuilding competitor, coach, or fan, this is an episode you won’t want to miss!

Thank you again for tuning in, we appreciate your support! Don’t forget to subscribe, leave a five-star rating, and share this episode on your IG story. Tag us via our IG handles below!

Stay tuned for more episodes dropping weekly!

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/

Welcome to episode 148 of the Bodybuilding Down Under Podcast!

In this episode, we dive into the tough but rewarding journey of contest prep. From the physical and mental challenges of training and dieting, to dealing with food cravings and managing expectations from both yourself and others, we cover it all. We’ll also discuss the often-overlooked post-show phase—how to navigate the highs and lows after stepping off stage and the importance of recovery. Whether you're prepping for your first competition or have been through it before, this episode offers real insights and advice for anyone in the fitness community.

As always, thanks for tuning in! If you enjoy the episode, don’t forget to subscribe, leave a five-star rating, and share it on your IG story - tag us so we can see it! Your support helps us keep bringing you top-tier content every week.

Stay serious about it, and we’ll catch you in the next one!

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/