Iron Radio: Hypertrophy, Training Strategies, and Nuanced Insights with Ben Mayfield Smith

Welcome back to Iron Radio! In this episode, Dr. Mike T. Nelson covers for the regular hosts and brings on his friend, Australian bodybuilder Ben Mayfield-Smith. Currently prepping for an upcoming bodybuilding competition, Ben dives deep into topics related to hypertrophy, exercise selection, queuing, and more. The discussion covers detailed insights about optimizing hypertrophy through various training strategies, the importance of maintaining body composition, and the role of secondary factors like aerobic capacity. Ben also shares his experiences with new training methodologies and addressing muscle imbalances. Tune in for an in-depth conversation that offers practical tips and advanced knowledge on building muscle, ensuring effective recovery, and refining your training regimen.

00:00 Introduction to Iron Radio

00:34 Special Guest: Ben Mayfield Smith

02:08 Bodybuilding Competition Prep Insights

05:05 Training Techniques and Strategies

14:37 Debating Hypertrophy Research

29:20 Iron Radio Updates and Announcements

43:55 Applying Research to Training

44:37 Misconceptions in Stretch-Based Hypertrophy

45:29 Effective Training Techniques

49:16 Specificity in Training Programs

54:33 Rep Schemes and Muscle Group Responses

01:05:39 Secondary Factors in Hypertrophy

01:13:33 Unconventional Exercises for Hypertrophy

01:19:41 Conclusion and Resources

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

State Regulations Threaten Dietary Supplements: Iron Radio Hosts Discuss the Impact

In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson discuss a recent article by Kyle Turk concerning the growing legislative efforts by states to restrict dietary supplements, notably those used in strength sports. The discussion covers the impact of these regulations on consumer access to supplements like creatine and caffeine, the historical context of such laws, and the potential future of supplement availability. The hosts also touch on the broader implications for research and individual responsibility in navigating supplement choices.

01:11 Discussion on Dietary Supplements

01:30 State Legislation Impact on Supplements

02:50 Consumer Perspective on Supplement Bans

03:09 Historical Context and Regulatory Changes

03:59 Creatine and Misconceptions

06:14 Debate on Supplement Regulation

07:39 Pharmaceutical Influence and Market Dynamics

12:08 Personal Responsibility vs. Regulation

14:12 Understanding Public Education and Legitimate Sources

14:53 Evaluating Health Information Online

16:06 Challenges in Medical Research and Regulation

17:27 Funding and Research Biases

20:52 Legal and Regulatory Issues in Supplementation

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Nutrition Missteps, Travel Tales, and Women's Protein Needs - Episode Recap

Welcome to another episode of Iron Radio! Your hosts, Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery dive into a mix of topics from their personal travel stories to critical insights on sports nutrition and training. This episode highlights a recent study on the effects of protein ingestion in recreationally active young females post-resistance exercise, underscoring that an additional 20 grams of whey or canola protein did not significantly increase muscle protein synthesis rates. The team also reflects on their past training and nutrition mistakes, emphasizing the importance of adequate caloric intake, understanding body signals during training, and the differences in protein needs between men and women. Join them for an engaging discussion, full of practical advice for both lifters and coaches.

00:00 Introduction and Host Introductions

00:33 Travel and Personal Updates

02:47 Research Discussion: Protein Synthesis in Females

12:02 Break and Show Updates

15:07 Main Topic: If I Knew Then What I Know Now

28:54 Closing Remarks and Seasonal Greetings

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Holiday Gratitude and the Power of Coffee: Iron Radio Hosts Share Their Thanks

Join Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson for a special Thanksgiving episode of Iron Radio. The hosts discuss their gratitude for various aspects of strength sports and nutrition, including the benefits of coffee, the resilience of their bodies, and the evolution of fitness technology. Dive into topics ranging from historical coffee anecdotes to the impact of social media on fitness and the importance of maintaining bodily health. Filled with personal insights and practical tips, this episode is a celebration of gratitude in the fitness community.

01:11 Thankfulness and Coffee Talk

03:31 Coffee History and Industry Insights

08:17 Gratitude for Ruminant Animals

10:43 Appreciation for Physical Health

13:59 Lifting and Performance Reflections

15:49 Front Squat vs. Back Squat Debate

17:13 The Evolution of the Fitness Industry

18:27 Supplements and Functional Foods

20:59 The Role of Social Media in Fitness

24:16 Advancements in Fitness Technology

28:35 Thanksgiving Reflections and Cyber Week

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Iron Radio: Exploring the Science and Applications of Whole Body Vibration Training

Join hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery in this episode of Iron Radio as they dive into the world of Whole Body Vibration Training (WBVT). They discuss a recent meta-analysis on the effectiveness of WBVT for body mass reduction. The hosts share their insights on muscle activation, neuromuscular, and metabolic benefits, and the potential age-related effects. They also explore the importance of mastering basics before tweaking methodologies and the value of learning from experienced professionals. Stay tuned for news, science, and practical insights for strength sports and sports nutrition enthusiasts.

01:57 Whole Body Vibration Training: A Deep Dive

04:59 Practical Applications and Personal Experiences

12:12 Iron Radio's New Format and Future Plans

15:10 The Path to Mastery in Strength and Conditioning

26:24 The Evolution of Supplements and GH Studies

27:28 The Importance of Experience and Learning from Mistakes

29:26 The Value of Mentorship and Direct Learning

32:48 The Role of Conferences and Networking

36:13 Balancing Theory and Practice in Training

39:57 Concluding Thoughts on Continuous Learning

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Effort vs. Discipline: Maximizing Performance and Training Success | Iron Radio

Join Coach Phil Stevens, Dr. Lonnie Lowery, and Dr. Mike T. Nelson in this episode of Iron Radio as they delve into the critical topics of effort and discipline in training. Learn how to balance intensity and consistency to reach your athletic goals, cultivate effort in youth athletes, and recognize the importance of both mental and physical preparation. With practical examples from personal experiences and coaching, this discussion provides valuable insights for athletes and trainers alike. Discover the nuances of pushing limits while maintaining optimal recovery to achieve peak performance.

01:23 Discussing Effort and Discipline

02:49 Teaching Effort to Youth Athletes

04:49 Effort in Powerlifting and Sports

09:15 Consistency vs. Effort in Training

16:40 Iron Radio Updates and Announcements

18:31 New Book on Dietary Supplements

19:37 Cultivating Effort in Training

20:03 Overcoming Gym Slumps

20:27 The Power of Discipline

20:56 Effort Through Reps

21:29 Mental Fortitude in Training

22:01 Skill vs. Effort in Athletics

22:19 Arnold's Philosophy on Effort

22:53 Advanced Training Strategies

23:37 Coaching Techniques for Effort

27:26 Positive Reinforcement in Youth Sports

29:34 Championing Small Wins

31:39 Balancing Effort and Recovery

34:38 Final Thoughts on Coaching

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Strength, Adversity, and Real-Life Heroism: Surviving a Pit Bull Attack

In this gripping episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike T Nelson, and Dr. Lonnie Lowery delve into the real-life harrowing experience of Phil's wife, who survived a vicious pit bull attack thanks to her strength training and mental fortitude. The discussion covers the importance of being physically strong and mentally prepared to handle unexpected adversities. They also address a news clip about the dangers of lead accumulation in protein powders and its health implications. Tune in for an episode that highlights the profound impact of fitness and resilience in life-threatening situations.

00:00 Introduction and Hosts' Backgrounds

01:22 Discussion on Lead in Protein Powders

04:46 Main Topic: Strength and Being Harder to Kill

04:56 Phil's Wife's Dog Attack Incident

08:41 The Importance of Physical and Mental Fortitude

12:38 Fitness Standards for Mail Carriers

23:30 Conclusion and Final Thoughts

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Iron Radio Talks Supplements, Protein Powders, and Home Cooking Trends

Join Dr. Lonnie Lowery and Dr. Mike T. Nelson on the Iron Radio podcast as they dive into the latest studies and trends in dietary supplements, protein powder contamination, and the resurgence of home cooking. They discuss the intricacies of supplement claims, the validity of consumer concerns about heavy metals in protein powders, and surprising trends in home cooking. This episode offers a comprehensive look at the intersection of nutrition science and everyday practicalities. Tune in for expert insights, practical dietary advice, and an engaging roundup of current nutrition news.

01:41 News Roundup: Dietary Supplements and Home Cooking Trends

02:21 Protein Powder Contaminants: Lead and Heavy Metals

04:00 Consumer Reports and Protein Safety

10:43 Variety in Diet and Food Safety Concerns

22:43 Iron Radio Updates and Announcements

24:36 Upcoming Book on Dietary Supplements

25:41 Discussion on Supplement Health Claims

27:02 Types of Supplement Claims

30:54 Consumer Misunderstanding of Health Claims

36:14 Trends in Home Cooking

40:55 Quick and Healthy Meal Ideas

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie