Hypertrophy & Muscle Building
— the science of building muscle
The Bigger pillar is the heart of The MUSCLE GROWTH Podcast. These episodes dive deep into the science and practice of hypertrophy — building muscle through evidence-based training and nutrition strategies.
From progressive overload and training volume to exercise selection and muscle protein synthesis, our expert guests break down what actually drives muscle growth. Whether you are a natural lifter optimising your program or a coach looking for the latest research, these conversations cut through the noise with real, actionable advice.
Topics across these episodes include partial vs full range of motion for hypertrophy, optimal rep ranges, the role of mechanical tension, periodisation strategies, nutrition for muscle gain, and the genetics of bodybuilding potential.
Featured conversations.
TMGP SE 01 Muscle Memory
In this episode of The Muscle Growth Podcast, the hosts delve into a scientific study exploring the concept of epigenetic memory in human skeletal muscle. They discuss how muscles can 'remember' previous training experiences, allowing for faster gains when returning to exercise after a break. The study involved untrained men who underwent a 21-week cycle of training, inactivity, and retraining, revealing significant insights into muscle growth and molecular changes.The findings indicate that during a period of inactivity, while muscle mass decreases, the genetic instructions for growth remain active, suggesting a form of memory. The episode highlights key genes involved in this process, including those that maintain their active state during breaks and those that respond more vigorously upon retraining.Through detailed analysis, the hosts explain how specific genes are linked to muscle growth and how a single workout can trigger lasting epigenetic changes. This episode emphasizes the importance of understanding the molecular mechanisms behind muscle adaptation and the implications for training strategies.
TMGP Ep 47 with world-leading health and fitness expert, influencer, writer, Lift Free and Diet Hard podcast host, and elite trainer Andrew Coates
In this episode of The Muscle Growth Podcast, host Roscoe welcomes fitness influencer Andrew Coates, who shares his extensive experience in the fitness industry as a personal trainer, writer, and podcaster. Andrew emphasizes the importance of evidence-based practices in fitness and nutrition, steering clear of fads and extremes. He discusses the significance of in-person coaching and how it helps trainers stay grounded in practical applications of their knowledge.The conversation delves into common mistakes made by lifters, particularly around hypertrophy, and the ongoing debate between low and high-volume training. Andrew highlights the need for balance and understanding individual needs when it comes to training volume and intensity. He also touches on the genetic factors that influence bodybuilding success and the importance of exposing children to gym environments to foster a positive relationship with fitness.Andrew further explores the concept of health span versus lifespan, advocating for proactive health measures to maintain independence and quality of life as we age. He encourages listeners to reflect on their current lifestyle choices and consider the long-term implications for their health.
TMGP Ep 40 with PCA Master Bikini World Champion Elouise Voget — a powerhouse athlete, professional coach, devoted mother, and wife who's redefining what balance, discipline, and success looks like
In Episode 40 of The Muscle Growth Podcast, host Roscoe welcomes Elouise Voget, a trailblazing health and fitness influencer and the first South African to win the PCA Master Bikini World Champion title. Eloise shares her inspiring journey back into bodybuilding at the age of 40, emphasizing the importance of resilience, transformation, and the pursuit of personal goals. Throughout the episode, she discusses her focus on prenatal and postnatal fitness for mothers, highlighting the significance of meal prepping, consistency, and being a role model for children.Eloise also provides insights into her training routine, including her intense regimen of weight training and cardio, as well as her unique dietary approach that includes high protein and healthy fats. She discusses the challenges of balancing motherhood, competition prep, and maintaining a healthy lifestyle, offering practical advice for moms looking to achieve their fitness goals.The episode concludes with Eloise sharing her experiences competing abroad, the importance of proper nutrition during pregnancy and breastfeeding, and her upcoming competitions. Her message is clear: it's never too late to start your fitness journey, and with consistency and planning, anyone can achieve their goals.
What you'll learn.
Hypertrophy & Muscle Building Gains Gurus.
All Hypertrophy & Muscle Building episodes.
TMGP SE 01 Muscle Memory
In this episode of The Muscle Growth Podcast, the hosts delve into a scientific study exploring the concept of epigenetic memory in human skeletal muscle. They discuss how muscles can 'remember' previous training experiences, allowing for faster gains when returning to exercise after a break. The study involved untrained men who underwent a 21-week cycle of training, inactivity, and retraining, revealing significant insights into muscle growth and molecular changes.The findings indicate that during a period of inactivity, while muscle mass decreases, the genetic instructions for growth remain active, suggesting a form of memory. The episode highlights key genes involved in this process, including those that maintain their active state during breaks and those that respond more vigorously upon retraining.Through detailed analysis, the hosts explain how specific genes are linked to muscle growth and how a single workout can trigger lasting epigenetic changes. This episode emphasizes the importance of understanding the molecular mechanisms behind muscle adaptation and the implications for training strategies.
TMGP Ep 47 with world-leading health and fitness expert, influencer, writer, Lift Free and Diet Hard podcast host, and elite trainer Andrew Coates
In this episode of The Muscle Growth Podcast, host Roscoe welcomes fitness influencer Andrew Coates, who shares his extensive experience in the fitness industry as a personal trainer, writer, and podcaster. Andrew emphasizes the importance of evidence-based practices in fitness and nutrition, steering clear of fads and extremes. He discusses the significance of in-person coaching and how it helps trainers stay grounded in practical applications of their knowledge.The conversation delves into common mistakes made by lifters, particularly around hypertrophy, and the ongoing debate between low and high-volume training. Andrew highlights the need for balance and understanding individual needs when it comes to training volume and intensity. He also touches on the genetic factors that influence bodybuilding success and the importance of exposing children to gym environments to foster a positive relationship with fitness.Andrew further explores the concept of health span versus lifespan, advocating for proactive health measures to maintain independence and quality of life as we age. He encourages listeners to reflect on their current lifestyle choices and consider the long-term implications for their health.
TMGP Ep 40 with PCA Master Bikini World Champion Elouise Voget — a powerhouse athlete, professional coach, devoted mother, and wife who's redefining what balance, discipline, and success looks like
In Episode 40 of The Muscle Growth Podcast, host Roscoe welcomes Elouise Voget, a trailblazing health and fitness influencer and the first South African to win the PCA Master Bikini World Champion title. Eloise shares her inspiring journey back into bodybuilding at the age of 40, emphasizing the importance of resilience, transformation, and the pursuit of personal goals. Throughout the episode, she discusses her focus on prenatal and postnatal fitness for mothers, highlighting the significance of meal prepping, consistency, and being a role model for children.Eloise also provides insights into her training routine, including her intense regimen of weight training and cardio, as well as her unique dietary approach that includes high protein and healthy fats. She discusses the challenges of balancing motherhood, competition prep, and maintaining a healthy lifestyle, offering practical advice for moms looking to achieve their fitness goals.The episode concludes with Eloise sharing her experiences competing abroad, the importance of proper nutrition during pregnancy and breastfeeding, and her upcoming competitions. Her message is clear: it's never too late to start your fitness journey, and with consistency and planning, anyone can achieve their goals.
TMGP Ep 37 with men’s physique winner, bodybuilder, and lifestyle coach - Jonathan Kantor
In this episode of The Muscle Growth Podcast, host Roscoe welcomes Jonathan Kantor, a champion NPC men's physique bodybuilder and online transformation coach. Jonathan shares his journey in bodybuilding, emphasizing the importance of discipline, dedication, and the right mindset for success in the competitive world of physique sports. He discusses his training philosophy, the significance of nutrition, and how to manage stress during prep.Jonathan dives into the differences between building muscle and losing fat, highlighting the necessity of high protein intake and the role of progressive overload in training. He also touches on the mental challenges of prep, the importance of gratitude, and the value of a supportive community in the fitness space. Throughout the episode, Jonathan provides practical tips for aspiring bodybuilders and addresses common misconceptions about the fitness culture.Listeners will gain insights into Jonathan's personal experiences with competition prep, including the financial and emotional aspects of bodybuilding. He encourages individuals to assess their motivations for competing and emphasizes the need for a strong support system. This episode is packed with valuable information for anyone looking to improve their physique and mental resilience in the world of bodybuilding.
TMGP Ep 31 with the world-renowned Muscle Researcher and PhD student Daniel Plotkin P2
In this episode of The Muscle Growth Podcast, host Roscoe welcomes Daniel Plotkin, a PhD candidate at Auburn University, to discuss his research on muscle physiology and hypertrophy. Daniel shares insights from his recent study comparing the effectiveness of squats versus hip thrusts for muscle growth, challenging traditional notions about lower body training. The conversation dives deep into the science of muscle growth, including optimal training volumes, the importance of sets, and the role of individual variability in training programs.Listeners will learn about the significance of counting sets in research, the limitations of EMG studies, and practical takeaways for both novice and experienced lifters. Daniel emphasizes the importance of understanding volume landmarks, such as maintenance volume and maximum recoverable volume, and how these concepts can be applied to optimize training outcomes. Throughout the episode, he encourages a flexible approach to training that allows for personal experimentation and adaptation.As the discussion unfolds, Daniel provides actionable advice for maximizing muscle growth, including the importance of training close to failure and ensuring adequate recovery through sleep and nutrition. He also highlights the value of mentorship in the fitness journey, encouraging listeners to seek guidance from those who have more experience in the field.
TMGP Ep 30 with the world-renowned Muscle Researcher and PhD student Daniel Plotkin
In this episode of The Muscle Growth Podcast, host Roscoe welcomes Daniel Plotkin, a PhD candidate at Auburn University, to discuss the intricacies of muscle physiology and hypertrophy. Daniel shares his journey from strength training enthusiast to researcher, emphasizing the importance of evidence-based practices in fitness. He highlights his recent research comparing squats and hip thrusts for muscle growth, which challenges traditional views on lower body training.The conversation delves into the scientific method, the significance of randomized control trials (RCTs), and the challenges of conducting good science in the field of exercise. Daniel explains the complexities of muscle growth mechanisms and the difficulty in isolating variables that contribute to hypertrophy. He also introduces the 'simple stuff' formula, which underscores the importance of hard work and consistency in achieving fitness goals.Listeners can expect to gain valuable insights into how to apply scientific principles to their training, the importance of individualization in fitness, and the need for critical thinking when evaluating fitness information. This episode is packed with practical advice for both gym-goers and coaches looking to optimize their training strategies.
TMGP Ep 28 with Pro Figure Athlete and Team Biolayne coach Ava Cowan and Student, Lecturer and Nutrition expert James Russo p2
In this episode of The Muscle Growth Podcast, hosts Roscoe, Ava Cowan, and James Russo delve into the critical role of protein in muscle development and overall health. They discuss the inadequacies of the Recommended Dietary Allowance (RDA) for protein, emphasizing the need for higher protein intake to thrive rather than just survive. Ava and James share their personal protein consumption experiences and provide insights into optimal protein intake ranges, particularly for different demographics, including aging individuals.The conversation also covers practical aspects of protein consumption, including timing, meal frequency, and the importance of quality protein sources. They highlight the significance of third-party testing for supplements and discuss various protein types, including whey, casein, and vegan options. The episode wraps up with general muscle-building recommendations and the importance of finding a sustainable approach to nutrition and fitness.
TMGP Ep 27 with Pro Figure Athlete and Team Biolayne coach Ava Cowan and Student, Lecturer and Nutrition expert James Russo p1
In this episode of The Muscle Growth Podcast, host Roscoe welcomes Ava Cowan and James Russo, key members of Team Biolane, to discuss their journeys in fitness and bodybuilding, with a strong emphasis on the role of protein in muscle development. Ava shares her inspiring transition from personal trainer to professional figure athlete, highlighting her rigorous training and competition experiences. James, a senior in applied exercise science, discusses his journey from wrestling to bodybuilding, emphasizing the importance of nutrition and protein intake.The conversation dives deep into the science of protein, including the significance of complete proteins and essential amino acids, particularly leucine, in muscle protein synthesis. Ava and James provide insights on the misconceptions surrounding processed foods, the role of amino acids in overall fitness, and the importance of sustainability in fitness and lifestyle choices.Listeners can expect to learn about the practical applications of nutritional concepts, the importance of regular blood work for tracking health, and the balance between science and the art of coaching in bodybuilding. This episode serves as an essential resource for anyone looking to optimize their fitness journey through informed nutrition and training strategies.
TMGP Ep 24 with the VEGAN GIANT - Daniel Louwrens p2
In this episode of The Muscle Growth Podcast, host Roscoe welcomes Daniel Louwrens for part two of their discussion on bodybuilding, nutrition, and performance enhancement. Daniel, a seasoned bodybuilder and personal trainer, shares his journey from professional rugby to bodybuilding, emphasizing the importance of effort and genetics in muscle growth. The conversation delves into the implications of the upcoming Enhanced Games and the potential changes in athletic performance and health risks associated with increased use of performance-enhancing drugs.Daniel offers practical advice for both general fitness enthusiasts and advanced bodybuilders, highlighting the significance of protein intake and training volume. He discusses the challenges of maintaining a vegan diet while bodybuilding and provides tips on optimizing plant-based nutrition for muscle growth. The episode wraps up with insights on the importance of starting one's fitness journey and the value of asking questions in the pursuit of health and strength.
TMGP Ep 20 with Myology genius & National Powerlifter Michael Cowley
In this episode of The Muscle Growth Podcast, host Roscoe welcomes Michael Cowley, a postgraduate student specializing in myology, to discuss the science of muscle growth and recovery. Michael shares insights from his research on unilateral eccentric exercise and its effects on muscle damage and satellite cell activation. He explains the different muscle fiber types, the importance of muscle damage for growth, and the role of stem cells in muscle recovery.The conversation delves into the mechanisms of how muscles adapt to exercise, emphasizing the significance of eccentric contractions in maximizing muscle fiber recruitment. Michael also discusses the fascinating phenomenon of the contralateral effect, where exercising one limb can lead to strength gains in the unexercised limb, theorizing that neural adaptations play a crucial role in this process.Listeners will gain a deeper understanding of the biological processes behind muscle growth, the importance of recovery, and practical advice on training techniques to optimize results. This episode serves as an informative resource for anyone interested in the science of muscle development and performance.
TMGP Ep 15 with Researcher, Lecturer, and Fitness Buff Max Coleman p2
In this episode of The MUSCLE GROWTH Podcast, host Roscoe welcomes back Max Coleman for part two of their discussion on muscle hypertrophy and training variables. Max, a researcher and lecturer at Lehman College, shares insights from his extensive research on optimizing muscle growth through various training techniques, including the importance of rep ranges and the impact of nutrition.The conversation delves into the science behind effective training protocols, emphasizing the significance of training volume and the role of recovery in achieving hypertrophy. Max discusses the nuances of EMG studies and their relevance to exercise selection, as well as the physiological adaptations observed during bodybuilding competitions.Listeners will learn about the implications of different training methods, such as drop sets versus traditional training, and how progressive overload can be achieved through both increasing weight and repetitions. The episode concludes with practical advice for those embarking on their muscle growth journey, highlighting key principles to follow for optimal results.
TMGP Ep 14 with Researcher, Lecturer, and Fitness Buff Max Coleman
In this episode of The Muscle Growth Podcast, host Roscoe welcomes Max Coleman, a researcher and lecturer from Lehman College, to discuss the science of muscle hypertrophy. Max shares his journey from nursing to exercise science, highlighting his passion for understanding how training variables impact muscle growth. He emphasizes the importance of manipulating training and nutrition to optimize hypertrophy and discusses various research findings related to training volume, periodization, and recovery.The conversation delves into the significance of deloading, with Max explaining the nuances of when and how to implement these periods in training. He also touches on the Hawthorne effect, demonstrating how supervision during workouts can enhance performance and muscle growth. Additionally, Max discusses blood flow restriction training and its potential benefits for muscle retention, especially in bedridden individuals.Throughout the episode, Max provides actionable insights for athletes and fitness enthusiasts looking to maximize their muscle-building efforts. He encourages listeners to explore a variety of training modalities and rep ranges to achieve optimal results.
TMGP Ep 13 with gymbro Roscoe
In this episode of The Muscle Growth Podcast, host Roscoe Kirby shares his personal journey through sports, injuries, and fitness, highlighting the importance of resilience and self-education in the pursuit of muscle growth and overall health. He discusses his competitive background in tennis and squash, his academic achievements, and how injuries led him to explore the science behind fitness and nutrition.Roscoe emphasizes the need for accurate, evidence-based information in the fitness industry, criticizing the unrealistic standards often promoted by mainstream media. He introduces the Gains Guru's Hypertrophy Blueprint, a resource aimed at providing reliable strategies for muscle gain, nutrition, and recovery.The episode also covers essential dietary guidelines for bodybuilders, including macronutrient ratios, protein intake, and the role of supplements. Roscoe shares insights on workout programming, emphasizing the balance between strength training and hypertrophy, and encourages listeners to take charge of their health and fitness journeys.
TMGP Ep 11 with coach Jake Remmert
In this episode of The Muscle Growth Podcast, host Roscoe welcomes Jake Remmert, a PhD candidate and certified strength and conditioning specialist, to discuss his research and insights on hypertrophy and strength training. Jake shares his background in exercise science and coaching, emphasizing the importance of data-driven techniques in optimizing program design for muscle growth and strength gains. The conversation delves into Jake's current research focusing on training volume and its impact on hypertrophy and strength. He explains the significance of auto-regulation in training volume and how it can lead to better individualization of programs. The episode also touches on the relationship between hypertrophy and strength, as well as the nuances of programming for different training goals. Listeners can expect to gain valuable insights into the science of muscle growth, practical programming considerations, and the importance of understanding individual responses to training. Jake's approach combines both research and real-world coaching experience, making this episode a must-listen for anyone interested in optimizing their training for muscle growth and performance.
TMGP Ep 05 with coach Leo Kruger
In this episode of The Muscle Growth Podcast, host Roscoe welcomes coach Leo Krueger, who shares his extensive journey in bodybuilding and coaching. Leo discusses his transition from a business intelligence analyst to a dedicated fitness coach, highlighting his passion for helping clients achieve their fitness goals. With a diverse clientele, including competitive athletes and everyday fitness enthusiasts, Leo emphasizes the importance of personalized coaching and understanding individual needs.The conversation delves into the science of muscle growth, focusing on key principles such as mechanical tension, time under tension, and progressive overload. Leo explains how these factors contribute to hypertrophy and shares practical advice on training techniques, including the significance of eccentric movements and the role of nutrition in supporting muscle development.Additionally, Leo discusses common training mistakes, the importance of consistency and discipline, and how to maintain motivation throughout one's fitness journey. He also touches on the impact of gut health on overall well-being and performance, reinforcing the connection between nutrition and physical health. Listeners are encouraged to embrace the challenges of their fitness journeys and remain patient, as true muscle growth takes time and dedication.
TMGP Ep 03 with coach Morgan Agran
In this episode of The Muscle Growth Podcast, host Roscoe welcomes Morgan Agran, an online fitness coach specializing in helping individuals aged 30 to 50 who lead sedentary lifestyles. Morgan shares her journey from a college rugby player to a fitness coach, detailing her impressive transformation of gaining 30 lbs of muscle while losing fat. She emphasizes the importance of strength training and hypertrophy, discussing her favorite compound lifts and the significance of proper form and technique.The conversation delves into the science of hypertrophy, with Morgan explaining how muscle growth occurs through mechanical tension and progressive overload. She highlights the role of nutrition in supporting muscle growth, advocating for a balanced diet rich in protein, fruits, and vegetables. Morgan also discusses the mental aspects of training, stressing the need for intentionality and focus in achieving hypertrophy goals.Additionally, Morgan addresses common injuries associated with resistance training and offers strategies for injury prevention and recovery. She encourages listeners to find enjoyment in their training journey and to adapt their approaches based on individual needs and preferences. The episode concludes with valuable advice on maintaining motivation and discipline in a rigorous training regimen.
TMGP Ep 02 with Dr Milo Wolf
In this episode of The Muscle Growth Podcast, host Roscoe welcomes Dr. Milo Wolf, a recent PhD graduate specializing in muscle hypertrophy and strength research. Dr. Wolf shares his journey from soccer to weightlifting at a young age and discusses the importance of understanding the science behind training for muscle growth. He elaborates on his PhD research, which focused on the effects of range of motion during resistance training, revealing that partial range of motion at longer muscle lengths can lead to better hypertrophy outcomes compared to full range of motion.Throughout the episode, Dr. Wolf emphasizes the significance of nutrition, recovery, and training principles in achieving hypertrophy. He discusses the role of protein intake, calorie surplus, and sleep in optimizing muscle growth. Additionally, he highlights the importance of progressive overload and proximity to failure as key factors for effective training.Listeners also gain insights into advanced training techniques, the mental aspects of training, and strategies for overcoming plateaus. Dr. Wolf shares personal experiences with injuries and recovery, as well as valuable advice for those looking to embark on their own fitness journeys. The episode concludes with Dr. Wolf's reflections on the importance of enjoying the process of training and learning.
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17 hypertrophy & muscle building episodes. The full archive is open.