The MUSCLE GROWTH Podcast

Charly Jeong, known on Instagram as @charlton_banks, is a standout figure in the strength sports community, making his mark as an elite powerlifter turned NPC superheavyweight bodybuilder and co-founder of Team Full ROM. With a decade-long background in powerlifting—boasting a best total of 1925 lbs at 242 lbs—Charly’s journey took a pivotal turn after repeated injuries led him to seek new challenges in bodybuilding. His transition was marked not just by a shift in training focus from pure strength to hypertrophy and aesthetics, but also by an impressive competitive debut: in May 2021, Charly won the overall at his first bodybuilding show, immediately qualifying for the national stage. Later that year, he made a splash at NPC Nationals, earning a spot in the highly competitive first call-outs and finishing top 10—a remarkable achievement for a newcomer. Charly is recognized for his analytical approach to training, emphasizing individualized technique and mind-muscle connection, and for his relentless drive to improve, particularly in building his back and overall stage presence. As he continues to develop as a bodybuilder, Charly’s story stands out for his ability to blend the discipline of powerlifting with the artistry of bodybuilding, inspiring both lifters and fans across the fitness world. In this episode, we dive into the importance of critical thinking in the fitness space, the risks of blindly following trending sports science, and why grounding your training in evidence and reason is more vital than ever. In today’s episode, we dive into a wide range of insights: Some of the topics include: Why sports science research does not hold up like in other scientific fields The importance of anecdotal evidence The origins of the name charly_banks for his Instagram handle Charly’s t ransition from powerlifting to bodybuilding Sustainable training How to break through plateaus Do what you can that works for you Most athletes powerlifters and bodybuilders have regular lives and regular jobs too and its just a hobby More muscle is more strength The gym not being therapy PEDs in professional bodybuilding Harm reduction practices Top Training principles volume vs intensity Optimal training farce with influencers And so much more! Get ready for a truly informative episode.

In today’s episode of The MUSCLE GROWTH Podcast, we’re joined by the exceptional Jonathan Kantor — a champion NPC Men’s Physique bodybuilder and online transformation coach. A rising force in the physique world and a true embodiment of discipline, detail, and dedication, Jonathan shares his journey from sculpting a championship-caliber body to helping others do the same through coaching. Whether you're chasing your pro card, aiming for a perfectly balanced V-taper, or simply trying to optimize your fitness journey — this episode is packed with practical takeaways. From hypertrophy training principles and performance-focused nutrition to the mindset needed to push through prep and stand out on stage, Jonathan breaks down exactly what it takes to succeed in one of bodybuilding’s most competitive divisions. In today’s episode, we dive into a wide range of insights: Some of the topics include: 1. Origins & Journey First steps in the gym Evolution from training to lifestyle coaching Background in psychology and human behavior Deep commitment to client transformation and results 2. Training Philosophy Managing stress through structured training Gaining muscle vs. losing fat — the key differences Mastering progressive overload and training to failure Fat loss is won in the kitchen, not just the gym The mindset of intensity 3. Nutrition & Bodybuilding Basics Why protein intake is non-negotiable Yes, you can build muscle in a deficit Targeting 250g+ protein daily — aiming as high as 300g Using 2g protein per kg body weight as a guide Aesthetic > scale weight — chasing the look, not the number Mental prep and physical readiness for stepping on stage 4. Mindset & Mental Game How prep breaks you — physically and mentally From frustration to gratitude: the mindset pivot Embracing the grind and “enjoying the suffering” Shifting from “I can’t” to “I won’t quit” Practicing daily reflection and internal growth during prep 5. Community The power of surrounding yourself with like-minded people Finding support and inspiration in the fitness space 6. Prep & Genetics What makes prep manageable vs miserable Genetics and body types — why comparison kills 7. Fun Qs Jonathan’s go-to cheat meal Tips for making cheat meals guilt-free and enjoyable His top 3 supplement picks 8. Culture & Misconceptions Deep dive into modern fitness culture Debunking common bodybuilding myths Social media toxicity and the drama loop — including a bonus segment at the end where Jonathan reflects on a past mistake and his interaction with the well-known fitness critic Goob. Why some people love to hate on the sport 9. PEDs & Enhancement PEDs in pro bodybuilding — reality vs perception The “Enhanced Games” concept Should we have a PED-friendly league for transparency and safety? IF bodybuilding is for you… And so much more! Get ready for a truly informative episode.

Emanuel Pescari is a highly accomplished Austrian strongman, widely regarded as one of the top competitors in the under 105 kg category. Born on June 12, 1990, he has made an indelible mark in the world of strength sports since beginning his competitive career in 2017. His exceptional feats of strength have earned him numerous titles, including Austria’s Strongest Man (Open Class) in 2022 and 2023, as well as Europe’s Strongest Man U105kg in 2023. He also claimed three consecutive Austria’s Strongest Man U105kg titles from 2017 to 2019 and secured silver at the 2023 Official Strongman Games U105kg World Championship. Beyond his national and continental victories, Pescari has demonstrated his dominance on the world stage. He secured third place at the World Log Lift Championship in Lithuania and holds the European U105kg log lift record with an astounding 180 kg lift, later becoming the first in his class to press a 190 kg log – a world record. His ability to compete against athletes in the open weight class, despite being in the under 105 kg category, underscores his incredible power and versatility. Additionally, he set the U105kg European Atlas Stone record with a 200 kg lift and has achieved a 350 kg deadlift with a suit and straps in competition. In addition to his competitive success, Emanuel Pescari is also a strength coach and a Movement & Performance Therapy Specialist. His expertise extends beyond lifting, as he is dedicated to helping others optimize their strength and movement through specialized therapy. His participation in team events like the Germany vs. Austria Team Competition, where he secured a second-place finish, further highlights his ability to excel in diverse strongman challenges. Pescari’s remarkable strength, technical skill, and dedication to the sport make him a standout figure in the strength and fitness community. Whether dominating the competition floor or coaching others to achieve peak performance, he continues to inspire and redefine the limits of strength. In today’s episode, we dive into a wide range of insights. Some of the topics include: Emanuel’s journey into the army - getting army fit The transition into strongman training Golgi Tendon Organ - GTO Methods to unlock greater force output like static holds and heavy carries Pescari’s WR attempt goals for the year including a new WR loglift attempt and zercher squat attempt Emanuel’s past world record titles Having the EU record Atlas Stone under his belt The potential for going for a new deadlift WR Muscle fiber recruitment Muscle firing rate stack for aiding injury recovery including the famous wolverine stack of the peptides BPC157 and TB500 Working as a nurse for a decade and gaining the insight to the importance of aging well and longevity PEDs Pulling trucks, tractors, planes, and even TANKS! Being the strongest man in Austria And so much more! Get ready for a truly informative episode.

Jeffrey Siegel is a prominent health coach and educator known for his integrative approach to wellness, particularly in the realm of men's health. He is the founder and CEO of Jeff Siegel Wellness, where he empowers individuals, especially men, to regain energy, confidence, and balance in their lives. His coaching philosophy emphasizes a holistic view of health, combining mindfulness, movement, and education to foster transformative change in his clients' lives. ### Background and Education Siegel's journey into health coaching was influenced by his personal battles with an eating disorder during his teenage years. This experience led him to seek help and ultimately reshape his understanding of health and well-being. He holds a Master's in Mind and Brain Education from Harvard University and a Master's in Buddhist Studies from Hong Kong University. , where he focused on integrating psychology and spirituality into health practices. ### Professional Experience As a certified personal trainer and dynamic eating psychologist, Siegel has developed a range of coaching services aimed at enhancing physical and emotional well-being. His work includes executive coaching for self-care and work-life balance, as well as teaching mindfulness and stress management techniques. He also facilitates workshops on self-compassion and healthy relationships. In November 2015, Siegel helped create a TED-Ed talk titled "What Makes Muscles Grow?" which has garnered millions of views. In this presentation, he discusses the biological mechanisms behind muscle growth, emphasizing the importance of sleep, nutrition, and exercise. He explains that effective muscle development requires intentional challenge and recovery, highlighting how factors such as hormones and genetics play critical roles in this process. Siegel believes that many individuals are not adequately taught how to care for their bodies or maintain their health. Through his work, he aims to provide the necessary resources and support for people to live healthier lives. His approach is characterized by a commitment to fostering communities that support individual growth and well-being. In summary, Jeffrey Siegel is a dedicated health coach who combines personal experience with professional expertise to help others achieve sustainable wellness through an integrative approach that encompasses both mind and body. In today’s episode, we dive into a wide range of insights: Some of the topics include: Jeff’s journey through severe eating disorder into health coach Masculinity The importance of education and physical activity Why I workout Finding your deeper motivation Why do people have the lifestyle that they have and build routines that they do Physical, mental health and healthspan and lifespan The importance of setting goals And so much more! Get ready for a truly informative episode.

Daniel Plotkin is making waves in the world of exercise science and muscle physiology. Currently pursuing his PhD at Auburn University, Daniel is not just a researcher; he’s a passionate advocate for evidence-based fitness practices that can help individuals achieve their muscle growth goals. Daniel's journey into the realm of muscle physiology began with his own passion for fitness and strength training. Over the years, he has immersed himself in understanding the intricate mechanisms that drive muscle hypertrophy—the process of increasing muscle size. His commitment to unraveling the complexities of how our bodies respond to different types of training has positioned him as a thought leader in the field. One of Daniel's most notable contributions to the fitness community is his recent research comparing the effectiveness of squats versus hip thrusts for muscle growth. This study has sparked considerable interest among trainers, athletes, and fitness enthusiasts alike, as it challenges traditional notions about which exercises are most beneficial for building strength and size in the lower body. Daniel will share practical, science-based takeaways that listeners can incorporate into their own lives. This episode isn’t just about research—it's about real-world application. You’ll find valuable insights to enhance your understanding of studies related to hypertrophy and the basics for getting jacked - the simple stuff!n Beyond his research, Daniel is dedicated to advancing our understanding of muscle growth through education and outreach. He believes that by sharing knowledge and fostering a community grounded in science, we can all make better decisions regarding our health and fitness journeys. So, whether you’re a gym-goer looking to maximize your gains or a coach seeking evidence-based strategies for your clients, this episode promises to be both enlightening and engaging. Join us as we explore the fascinating world of muscle physiology with Daniel Plotkin! In today’s episode, we dive into a wide range of insights: Some of the topics include: How are sets counted in research? Why is it so difficult to know exactly in terms of a stimulus ratio per exercise? Why are EMG studies obsolete? Optimal sets range for muscle growth. Experimentation. Volume - maximum effective volume, maintenance volume, minimum effective volume, diminishing returns volume, maximum growth for given value, maximum growth potential Factors affecting muscle growth - sleep, stress, protein, calories Practical takeaways - sets per muscle per session, training close to failure, volume Individual variability - why is it so hard to provide for Practical takeaways for experienced lifters And so much more! Get ready for a truly informative episode.

Teresa Burkett is a remarkable advocate for strength training and healthy aging. At 64, Teresa embodies the philosophy that age is just a number when it comes to fitness and wellness. Known as "Wonder Woman," she has dedicated her life to proving that building muscle and maintaining strength is not only possible but essential for everyone, especially those over 60. Teresa's journey began with a chance encounter with a bodybuilder, which transformed her approach to fitness. She has since become a beacon of inspiration, sharing her insights on sustaining muscle growth, enhancing bone health, and improving cognitive abilities through effective weight training. Join us as we delve into her experiences, strategies, and the empowering message that **"Silver is the New Strong."** Whether you're looking to start your fitness journey or seeking motivation to continue, Teresa's story will inspire you to embrace strength at any age. Teresa Burkett has achieved remarkable milestones in her fitness journey, particularly as a prominent figure in the health and wellness community for older adults. Here are some of her notable accomplishments: Transformation Journey: Teresa transitioned from a sedentary lifestyle as a smoker to becoming a dedicated fitness enthusiast. Her journey began in her late 40s, motivated by a desire to set a healthy example for her children and grandchildren12. Competitive Achievements: At the age of 51, she entered her first bodybuilding competition, marking the start of her serious strength training. Since then, she has competed in five shows and participated in various fitness challenges, including the Pump & Run Challenge at the Arnold Classic34. Viral Recognition: Teresa gained significant attention on social media after her video titled "Abs of Steel at 62" went viral, amassing over 59 million views. This exposure helped her establish a robust online presence as a fitness influencer with over 270000 followers on Instagram12. Strength Training Advocacy: Known as the "Pull-Up Queen," Teresa emphasizes the importance of strength training for longevity and health. She regularly showcases her impressive capabilities, including performing multiple pull-ups and deadlifting significant weights—310 pounds regularly and a personal best of 340 pounds245. Community Impact: Through her platform, "Silver is the New Strong," Teresa inspires others to embrace fitness regardless of age. She actively engages with her audience by sharing workout tips, nutritional advice, and personal experiences that highlight resilience and strength36. Personal Trainer: With over 12 years of experience as a personal trainer, Teresa has worked with clients in various settings, including her home gym. Her approach focuses on empowering individuals to achieve their fitness goals while managing age-related challenges23. Teresa Burkett's journey exemplifies that it is never too late to pursue health and fitness goals, making her an inspiring figure for many seeking to redefine aging. In today’s episode, Teresa divs into a wide range of insights: Some of the topics include: Life as a personal trainer The benefits of home gyming Overcoming setbacks like menopause, surgeries, diagnoses, arthritis The importance of a carrot dangling in front of you for motivation - in her case - bodybuilding Competing in figure competitions Getting strong and healthy Mindset above all Making habits of strength training - even in a cast Age is a state of mind How to keep training with injury (if possible) Everyone gets injured Movement helps you recover faster Movement is medicine Feeding and hydrating your body Protein centric diet Fitness trackers and tracking CICO - calories in vs calories out Training Bone density from resistance training and plyometrics Dangers of box jump Your body achieves what your mind believes And so much more! Get ready for a truly inspirational episode.

Ava Cowan and James Russo are key members of Team Biolayne, contributing their expertise to the Muscle Growth Podcast, where they explore various aspects of fitness, nutrition, and muscle development, with a special focus on the most important macro nutrient for building muscle - protein! Ava Cowan Ava Cowan is a highly accomplished bodybuilder and fitness professional, celebrated for her inspiring journey in health and wellness. Known for emphasizing mental resilience alongside physical strength, Ava shares valuable experiences to motivate others on their fitness paths. Her approach blends evidence-based strategies with relatable insights, earning her respect throughout the fitness community. With countless bodybuilding titles under her belt, Ava truly “walks the walk”—making her insights invaluable to anyone serious about fitness! James Russo James Russo is a senior in the Applied Exercise Science program at Springfield College and has recently applied to UConn's PhD program in Nutritional Sciences. He is an ISSN Sports Nutritionist, a natural bodybuilder, and currently serves as a teaching assistant for the Sports Nutrition course at Springfield. James aspires to become a college professor, focusing on the science of metabolism, optimal protein intake, supplementation, and nutritional needs for bodybuilding. Since July, James has been working closely with Ava Cowan, from whom he has gained invaluable insights into the practical applications of nutritional concepts. He expresses deep gratitude for her mentorship, noting that it has significantly enhanced his understanding of the field. Together, Ava and James provide listeners with a blend of practical knowledge and scientific insight on muscle growth and nutrition, making their podcast episode an essential resource for anyone interested in optimizing their fitness journey. In today’s episode, Ava and James dive into a wide range of insights, covering both personal journeys and expert knowledge: Some of the topics include: James’ journey from wrestling to bodybuilding and the challenges and rewards of that transition. Ava’s impressive shift from personal trainer to pro figure athlete, including her completion of a rigorous 16-month CPTS program that only 2 or 3 out of an original 60 in Florida managed to complete. Ava’s discovery of Layne Norton during his PhD, which led her to compete in Figure Universe, Olympia, and Arnold events, eventually bringing her to work with Team Biolayne—a full-circle moment in her career. Ava’s latest competitive milestone as a WBFF pro in 2021. The importance of sustainability in fitness and lifestyle choices. The power of visualization, including Layne Norton’s famous striated glutes as a motivational tool! Deep insights into complete proteins and the essentials: Protein, leucine, BCAAs, and EAAs. mTOR and its role in muscle growth. The role of amino acids in overall fitness. A fresh perspective on processed foods, emphasizing that “processed” doesn’t mean “bad”—highlighted by whey as an example of a highly processed but high-quality protein. Comparisons of protein sources, such as casein, pea, and soy protein. The significance of understanding RDAs (Recommended Daily Allowances). Why regular bloodwork is essential for tracking health and fitness. And so much more! Get ready for a truly informative episode.

Chris is a dynamic entrepreneur and self-healing coach with a passion for empowering individuals through wellness and personal growth. He is the author of three transformative books: Hernia Without Surgery, Natural Testosterone After 60, and Belonging to..., each of which explores various aspects of health and self-improvement. With a wealth of knowledge and experience, Chris has made significant contributions to the fields of health and wellness. His work emphasizes the importance of self-care and holistic approaches to well-being, making him a sought-after speaker and mentor. In this episode, we explore Chris’s insights on muscle growth, health strategies, and the ripple effect of kindness in our lives. Topics include testosterone, TRT, naturally increasing testosterone, and supplements such as tongkat ali, fadogia agrestis, vitamin D3/sunlight, boron, L-carnitine, and zinc. Chris also covers limiting sugar and white carbs, establishing a healthy routine, whole foods and nutrition, HIIT, walking, fasting, the benefits of aloe vera drinks, and the importance of exercise for increasing testosterone. We'll also discuss toxins in polluted environments, protein shakes, exercising to exhaustion, preventing overtraining, and more.