The Drop Set Podcast
Bodybuilding for the Masses – Online since 2016!
Listen to the latest Five Starr Physique Drop Set Podcast Episode with Darin Starr.
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Had enough of bodybuilding podcasts that say “bro” every 10 seconds or are hosted by some crazy person who thinks shouting quasi-motivational nonsense into a microphone is helpful? You’re in the right place.
With The Drop Set, I try to be as real as possible while finding the right mix between the clinical and the practical – you won’t catch me spinning bro-science and I’m not going to be reading directly from the executive summary of the latest study on sarcoplasmic reticulum articulation (or whatever). My goal is that every segment leaves you with something that you can take with and apply to your own life in some way.
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Drop Set Podcasts
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September 26, 2023I recently had the chance to have an extended conversation with IFBB Pro women’s bodybuilder Sherry Priami. Sherry turned pro... -
September 22, 2023In episode 233 of The Drop Set I had the chance to sit down with Paige Sandgren following her narrow... -
September 15, 2023In episode 232 of The Drop Set I am super excited to have the opportunity to chat with former Olympia... -
September 5, 2023In episode 231 of The Drop Set I welcome BACK Wendy Levra, NPC NQ bodybuilder and empowerment coach who was... -
August 31, 2023In episode 230 of The Drop Set I interview my own coach – IFBB Women’s Physique Pro Kristyn Lia (I... -
August 16, 2023In episode 229 of The Drop Set I catch up with returning Drop Set Champion Paige Sabedra, after having wrapped... -
August 9, 2023In episode 228 (following a 1 month hiatus) I offer a recap of the local Knoxville NPC show that was...
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July 19, 2023In this long-form YouTube update I break down the most common pitfalls I see that keep people from being successful... -
July 16, 2023Recently I had need to order a new meal prep bag for some upcoming travel and after a bit of... -
June 30, 2023Today we tackle a question from my (former) client Paul asking about the mental side of bodybuilding – well not...
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June 15, 2023The podcast episode so epic it took 3 days to record. Or maybe the host was experiencing some squirrel-like ADD...
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June 9, 2023…and now for something completely different. It used to be a recurring segment here to break down recent TV shows I’ve...
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May 30, 2023First up: a warning! I kick things off today with a fairly profanity-heavy rant based on a weekend experience. For... -
May 25, 2023We’re back today with a whole mish mash of stuff ranging from gym bag contents to macro specifics and all... -
March 30, 2023Back at it with 2 episodes in 2 days! Don’t forget to call in with your question at 865-518-6569 and... -
March 29, 2023In 221 we have a guest appearance of sorts from Grace, the reigning MVP of The Drop Set – she... -
February 21, 2023Back it today with a HUGE grab bag of Q&A, coming from voicemails as well as sourced from a Facebook... -
February 14, 2023Based on a couple questions, I knew it was time for a deeper dive into the world of what “natural”... -
January 17, 2023Well if that isn’t a super sexy and attention-getting topic, I don’t know what is. Returning from a brief hiatus,... -
December 30, 2022First up and most important – THE CALL IN NUMBER IS BACK! Call 865-518-6569 and leave a message and I’ll... -
December 21, 2022Well, another Olympia weekend has come and gone so it’s time for the annual tradition of complaining about results and... -
December 13, 2022In 215 I’m mostly going over the latest installment in the Washington Post’s deep dive into the dark recesses of... -
December 9, 2022Today on The Drop Set, it’s the Festivus Edition: the airing of grievances! My favorite part, always. So I’m gonna complain... -
November 21, 2022First up: go check out the new website at FiveStarrPhysique.com ! This episode was delayed a few days while waiting... -
November 21, 2022Note: this episode is being reposted from an earlier date, as the original upload was lost in a website migration. ... -
October 27, 2022210 – “Medical Update”, Exercise Modalities So I had a little procedure done which gave me the heebie jeebies – listen... -
October 19, 2022209 – Vacation Update and Bouncing Back, Problematic Exercises Well it seems like a much bigger deal to me than it... -
October 11, 2022208 – NPC WPD/WBB Competitor Wendy Levra I had the pleasure of sitting down for a nice extended interview with national... -
October 4, 2022207 – Find Your ‘Why’, Food Regrets, Holiday Planning Today, on “Therapy with Darin”, we play some head games, because I... -
September 28, 2022206 – Stress Hygiene, Maintaining Leanness, Injury Management Today (well, yesterday and today, really) I tackle a couple questions posed by... -
September 21, 2022205 – Cardio Timing, Likes & Dislikes, Bodybuilding Psychology Time for a Q&A grab bag! In this episode I’m actually... -
September 13, 2022204 – Plant-Based Diets, Beyond Progressive Overload Today we dig in on a few listener questions (thanks Grace!) on the efficacy... -
August 30, 2022203 – Flipped Interview! Darin on the Hot Seat! For today, something a little different – when I put out... -
August 22, 2022202 – Coachability, Helping Others, Leveling Up Your Training Back from summer hiatus at long lost! Today we talk about 3 big... -
June 2, 2022201 – Garbage Coaches Revisited, Gear for Guys We’ve talked about this before but it’s time to revisited the warning signs... -
May 6, 2022200 – Place Fixing Scandal, Dead Bodybuilders We made it to episode 200! Thanks to everyone for listening and don’t... -
May 2, 2022199 – Progressive Overload Revisited, Resurgence in Bodybuilding? We’re back in business! In addition to discussing the surge (or RE-surgence)... -
January 10, 2022198 – Gear 101, Women & PED’s It’s third rail time! Today we dig in on a basic primer for... -
December 22, 2021197 – Recapping NPC Nationals, Grab Bag Q&A With NPC Nationals in the rear view I recap the weekend with a... -
December 7, 2021195 – Spotting Techniques, Blow Up the NPC? First up, CALLING ALL COUPLES – if you are a couple and you... -
November 30, 2021Catching up on my post-show rebound with a food-based holiday thrown into the mix after missing last week due to... -
November 15, 2021This past Saturday I competed in Atlanta at the 2021 Lee Haney Games - in today's episode I recap the... -
November 3, 2021193 – Volumizing Meals, Caloric Floor, Prep Partners In today’s episode there’s a warning of changes coming! The Drop Set... -
October 18, 2021The Drop Set – Episode 192 Back for a solo episode today after a longer break than I expected due to... -
October 1, 2021Following a diet can be hard - here are my top 5 tips for making something hard a whole lot... -
September 29, 2021There are two common methods of tracking macros - one is great, the other has issues. Read on... -
September 27, 2021The Drop Set – Episode 191: IFBB Pro Janeen Lankowski Janeen brings 20 plus years of experience as a competitor... -
September 17, 2021The Drop Set, Episode 190 Brian joins us today to talk about a bunch of the ‘standard’ bodybuilding topics but also... -
September 13, 2021The Drop Set – Episode 189 Today on The Drop Set…it’s just me! Sorry to disappoint – I’ve got another... -
September 10, 2021The Drop Set – Episode 188: Alexis Urso Alexis Urso is the President & CEO of Made2Macro, a custom meal... -
September 6, 2021The Drop Set – Episode 187: Kelly Lynn Nauyokas On The Drop Set today our VERY FIRST repeat guest, IFBB... -
September 1, 2021We’ve all been there before – you get a new set of workouts from your coach or start going through... -
August 31, 2021The Drop Set – Episode 186: IFBB Figure Pro Paige Sabedra Today on The Drop Set I welcome Paige Sabedra,... -
August 25, 2021The Drop Set – Episode 185 Today I welcome IFBB Pro Theresa Ivancik on to the podcast to talk about a... -
August 20, 2021The Drop Set – Episode 184 In today’s episode I’m joined by Stephanie Marie, and IFBB Pro WPD competitor turned bodybuilder... -
August 16, 2021The Drop Set – Episode 183 In this WELCOME BACK episode following an unplanned summer hiatus, I cover a lot of... -
May 7, 2021The Drop Set Episode 182 In today’s episode I interview my client Jacob Koch, offering a first-timers perspective on the world... -
April 21, 2021The Drop Set – Episode 181 0:00 – personal update from me on why I was MIA last week in spite... -
April 9, 2021Episode 180: IFBB Pro Kelly Lynn Nauyokas -
April 5, 2021If you’re familiar with the words “flexible dieting, “macros”, “IIFYM”, or a few other terms but don’t really know what... -
April 5, 2021The Drop Set – Episode 179 Cutting right to the chase in this one! 3:58What’s an appropriate rate to build muscle at?... -
March 29, 2021Episode 178: Q&A Grab Bag Whoa – we’re back with a vengeance! Lots of topics covered today, details and... -
March 25, 2021Episode 177 – Macros From the Ground Up In today’s “like a phoenix rising from the ashes” episode, we go over... -
December 14, 2020The Drop Set – Episode 176 FINALLY back in business after an extended hiatus! Today I briefly catch you up on my... -
August 21, 2020The Drop Set – Episode 175 2:02 – The ever-critical LAWN UPDATE! 6:17 – Let’s talk about some pandemic-related changes to show... -
August 14, 2020The Drop Set – Episode 174 0:00 – Intro with new music! 0:43 – Our album is OUT! And no I’m... -
August 7, 2020The Drop Set – Episode 173 0:34 – Welcome back to me! Hiatus is OVER 2:45 – Updates and results from... -
June 19, 2020The Drop Set – Episode 172 0:00 – Coming in right at the start with an update from Erin (MN) on... -
June 12, 2020The Drop Set – Episode 171 0:00 – Lots happening over here but you get a sample of some new music... -
June 5, 2020The Drop Set – Episode 170 0:00 – A big announcement, a rant, and more – we’re coming in hot!... -
May 15, 2020The Drop Set – Episode 169 0:00 – A big announcement, a rant, and more – we’re coming in hot!... -
May 8, 2020The Drop Set – Episode 168 0:00 – Back for more! This is the ‘randomness’ component of the episode where... -
April 22, 2020The Drop Set – Episode 167 In today’s special edition of The Drop Set, it’s straight and to the point.... -
April 20, 2020The Drop Set – Episode 166 0:00 – Hey, it’s me again! A few opening words of encouragement, reality, and... -
April 3, 2020The Drop Set – Episode 165 0:00 – An opening word about the current virus situation but more importantly a discussion... -
March 27, 2020The Drop Set – Episode 164 0:00 – Intro! Studio update with a new demo – things are taking shape! 10:47... -
March 20, 2020The Drop Set – Episode 163 0:00 – Intro! Derby update! Music update! Quick Coronavirus update and then... -
March 16, 2020Coronavirus/COVID-19 Update – Five Starr Physique Update, 3/17/2020 – gym closures are being mandated across numerous states and I anticipate everything...
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March 16, 2020The Drop Set – Episode 162 0:00 – Intro! Quick music update from over the weekend 6:03 – Coronavirus update, just... -
March 13, 2020The Drop Set – Episode 161 0:00 – Intro! Surprise episode, new music, studio recap 12:37 – Time to talk about... -
February 28, 2020The Drop Set – Episode 160 0:00 – Back to it! Puppy update! 11:02 – Jesse from ND has a good question on... -
January 31, 2020The Drop Set – Episode 159 -
January 24, 2020The Drop Set – Episode 158 0:00 – Intro! Music, lifting, diet, and PUPPY news 11:10 – Hyman from CA is asking about mass... -
January 17, 2020The Drop Set – Episode 157 0:00 – Intro! Short and sweet (you’re welcome!) 2:41 – Are you ready for probably the dumbest bit... -
January 10, 2020The Drop Set – Episode 156 Watch out, we’re working without a net here. NO set agenda for today’s episode,... -
December 20, 2019The Drop Set – Episode 155 0:00 – Whoa, new intro music! Since I felt like indulging in sharing a new demo,...
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December 9, 2019The Drop Set – Episode 154 0:00 – Welcome back to me! A bit of an unexpected break but back in action... -
November 22, 2019The Drop Set – Episode 153 0:00 – I kick things off today with several updates! Personal, Taz-related, band-related, and also lawn-related... -
November 15, 2019The Drop Set – Episode 152 0:00 – Friday Focus check – WHAT ARE YOU DOING? 7:28 – Annie from Seattle has... -
November 8, 2019The Drop Set – Episode 151 0:00 – Intro! There’s a new poll up at TheDropSet.com – make sure you go vote! ... -
November 4, 2019The Drop Set – Episode 150 0:00 – Time to recap the weekend that was – show results, a very creative weekend,... -
November 1, 2019The Drop Set – Episode 149 0:00 – #149 coming in hot! I make a small pitch to support my client Ben’s... -
October 28, 2019The Drop Set – Episode 148 0:00 – Welcome to the 452nd installment of our recurring segment, “Darin is a Moron” –... -
October 25, 2019The Drop Set – Episode 147 No show notes this week! I’m under the weather but managed to get through... -
October 21, 2019The Drop Set – Episode 146 0:00 – A ‘behind the scenes’ story of the stupid, daily struggles of running a business... -
October 18, 2019The Drop Set – Episode 145 0:00 – Whoa, back to 2 episodes in a week! Starting off with a gruesome,... -
October 14, 2019The Drop Set – Episode 144 0:00 – Long breaks are becoming the norm! Back today after taking last week off... -
October 4, 2019The Drop Set – Episode 143 0:00 – Finally back after a longer-than-expected hiatus due to a root canal and some travel. ... -
September 20, 2019The Drop Set – Episode 142 0:00 – Intro and welcome! 2:50 – An unplanned detour into RANT territory regarding crossovers at NPC... -
September 13, 2019The Drop Set – Episode 141 We’re back! I missed y’all on Monday and my excuse for being absent is... -
September 6, 2019The Drop Set – Episode 140 It’s dentist day on The Drop Set! I lament my upcoming torture session in the... -
August 30, 2019The Drop Set – Episode 139 For the final Friday in August we do some really, really deep digs on topics... -
August 26, 2019The Drop Set – Episode 138 0:00 – Intro, follow-up segment! 14:00 – Macros – what to count? 25:45 – Alcohol, revisited! 40:22 –...
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August 23, 2019The Drop Set – Episode 137 Today, I probably reveal more about myself than I should, including right off the bat....
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August 19, 2019The Drop Set – Episode 136 Today I spent way too long going over a yard/weekend update and dissecting music suggestions...
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August 16, 2019The Drop Set – Episode 135 Apparently I was in rare form today. I had a 20 minute pet peeve,...
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August 9, 2019The Drop Set – Episode 134 Great listener contributions today and I’m totally on a roll with my music and TV...
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August 5, 2019The Drop Set, Episode 133 In today’s episode we tackle a little business and then a little entertainment, because…well hey, it...
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July 29, 2019The Drop Set – Episode 132: Perfectionism, Average Macro Planning, Progressive Overload AGAIN Everyone’s favorite bodybuilding podcast (or at least...
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July 19, 2019The Drop Set – Episode 131: Shawn Rhoden Drama, Wellness Division, Progressive Overload 0:00 – Intro/personal update! 5:20 – IFBB update...
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July 19, 2019Progressive overload is the cornerstone of bodybuilding and muscle growth - read about how to implement it yourself here with... -
July 12, 2019The Drop Set – Episode 130: Body Types & Aesthetics, Dysmorphia Revisited, Travel In today’s episode 130, we dig in... -
June 10, 2019Episode 126 will be the LAST episode for 2 weeks, as I return on Monday the 24th (fingers crossed) following...
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June 7, 2019June 7th, 2019 – today I field listener calls AGAIN (seriously, you guys are awesome) on a wide range of...
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June 3, 2019In #124 I wrap up the conversation about waist trainers with the latest poll results and tackle listener questions regarding...
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May 31, 2019Covering a lot of ground in this episode! Lots of user-driven discussion as always, and the back half of the...
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May 27, 2019Episode 122 of the Drop Set digs on with more listener inspired topics – contribute by calling in and leaving...
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April 11, 2019Back at it! Listener-driven episode today with questions about protein powders, at-home cardio, and lots more.
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March 28, 2019A couple quick hits today before I hit the road for an extended weekend trip out west! A personal update,...
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March 18, 2019Plenty of news being made last week with the federal indictment handed down by the Southern District of Florida against... -
March 4, 2019In today’s episode we’ve got a BUNCH of listener questions and topics to catch up on, including: strength vs. hypertrophy,... -
March 1, 2019Too much going on lately! Just a quick chance for me to explain my absence – bear with me!
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February 18, 2019I kick off 110 with a story from leg day (because listening to other people’s gym stories is ALWAYS amazing,... -
February 14, 2019There’s an online “coach” in the news these days for all the wrong reasons, and you won’t be at all... -
February 11, 2019I’m back! At least for now – so let’s get to it! Today I talk about my recent (as in... -
February 6, 2019A quick update on where I’ve been and will be in the near future as far as The Drop Set...
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January 23, 2019Squatting is a key component of bodybuilding – if you aren’t doing it well, you’re selling yourself short and leaving... -
January 22, 2019Time for something that started out as kind of a rant and ended up in more of a decontructional analysis... -
January 18, 2019Lots of great conversation starters from listeners on this Friday: how important IS protein? Does it get too much hype? ... -
January 15, 2019Today we’re talking about a couple of really good topics from listener questions – the difference between National Qualifying shows... -
January 11, 2019More Q&A today along with the results of the latest raffle at the end! Topics include: what’s better, cheat meals... -
January 7, 2019We’re tackling everything in today’s Q&A session! I kick things off with a brief personal update including some personal and... -
January 2, 2019Well, we made it! Triple digits, baby! In episode 100 I spent some time talking about what the next 100... -
December 28, 2018Allow me to slowly crawl out of my post-holiday stupor at my own pace! We’ll get back to more meaty... -
December 21, 2018And now, the continuation! In part 2 of the discussion on being your own contest prep coach I dive into... -
December 18, 2018It’s always good to save a few bucks, right? HELL NO, says the coach – but yeah, I get it. ... -
December 14, 2018All right I’m back! Miss me? Ok, I didn’t think so. Nonetheless I enjoyed my little mini-break and we’re diving... -
December 12, 2018Six Keys to a Successful Off-season Back in episode 81 of my podcast (which you are already listening to, right? If... -
December 9, 2018We all know the tried and true bodybuilding mantra, right? Go ahead, say it with me now.. Gotta lift big to... -
December 7, 2018Turn Up the Volume Sometimes, if you want to make a difference you need to get really creative and dig DEEP into... -
December 6, 2018In a hurry and need a protein shake, but MORE than just protein? With a bit of planning ahead you... -
December 3, 2018If there was a movie ever made about bodybuilding in general, this exercise would be most likely to be cast... -
December 3, 2018Aaaaaand the conclusion! Thanks to all who contributed, and stay tuned as we’ll likely do this again soon so if... -
December 1, 2018Let me just out myself right now: I love me some carbs. Like, seriously. I know you reading this at... -
November 30, 2018Time for a big-ass Q&A with some motivated people interested in winning the current raffle AND with something to contribute! ... -
November 27, 2018The Bodybuilding Pentathlon pen·tath·lon /penˈtaTHlən,penˈtaTH(ə)ˌlän/ noun an athletic event comprising five different events for each competitor The Modern Pentathlon includes such diverse events as fencing, shooting,... -
November 27, 2018A while back, as my photo shoot prep was approaching its conclusion, I started poking around online for some variations... -
November 26, 2018When checking in with clients this is something that comes up pretty much with every single check-in every time there’s... -
November 26, 2018Hot off the presses in my Form Fix video series on YouTube, this time we’re going to break down the rack... -
November 24, 2018My clients know this very well, and if you’ve read much on this site or follow me on social media... -
November 23, 2018Happy Turkey Day and a hearty “good luck!” to all Black Friday shoppers (yuck – no thanks!) – today’s episode... -
November 22, 2018The Deceiver Sometimes you open up a workout and just stare blankly for a second, thinking “holy crap – I’m going... -
November 20, 2018Raise your hand if you’ve tried to prep for a show and didn’t reach the finish line? Yeah I see... -
November 19, 2018We’re running the gamut here in episode 91 with a Q&A section and then just some rapid fire topics covering... -
November 19, 2018In my latest video update in the Form Fix series I’m posting to YouTube, I’m tackling an exercise that I consider... -
November 17, 2018Raise your hand if you love spending time in the kitchen – looking, looking – yeah ok, didn’t think so. ... -
November 16, 2018Well, my prep wrapped up yesterday so I thought it would be a fun exercise to look back and reflect... -
November 13, 2018Spoiler alert: whether your goal is competition prep for a bodybuilding show or just fat loss in general, cardio is going... -
November 12, 2018For episode 89, it just happens to be MY peak week so I thought it a good time to revisit... -
November 10, 2018A boy and his gym bag… I was recently in search of a new gym bag as my old one was... -
November 9, 2018Two fun topics for today – first up, what to make of doctors dishing out nutritional advice? And let’s keep... -
November 5, 2018Finish Them – KNOW when you’re done! There’s nothing quite like a quality finisher after a hard-ass workout, and that’s the... -
November 5, 2018Today, I talk about excuses. Some things are REASONS, and others are excuses. Last week I had some experience with... -
November 5, 2018We’ve all heard the hype, right? Macros are LIFE!!! If you’re still following a meal plan, you’re so behind the times I can... -
November 2, 2018Bikini Ready I’m a big believer in the universality of training – if you’re competing in a specific division or for...
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November 1, 2018Let's start with a quiz. It's simple, so don't worry. It'll take about 3 seconds, and then I'll call for... -
October 29, 2018Ever had a prep that didn’t turn out quite the way you had envisioned when you started? If your hand... -
October 28, 2018Ok, to be clear – my favorite carb source is bread. Or cookies. Maybe donuts. French fries? Pizza? I could... -
October 26, 2018So much stuff is changing here at The Drop Set and with Five Starr Physique in general! Very excited and... -
October 22, 2018If you’re a fan of macros, you probably use MyFitnessPal – today we’re going to dive into the Premium version...
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October 19, 2018Back in the studio after last week’s “road episode” – a somewhat lengthy intro (sorry/not sorry) and then two good... -
October 18, 2018Five Starr Physique client Billy Meyer on stage at his first show. Men’s Physique Blueprint – Hitting the Aesthetic Demands If you’ve... -
October 17, 2018Ok folks, here it is - the workout plan to hide your children from, so lock the doors and acknowledge... -
October 12, 2018The Drop Set has gone mobile! Recorded entirely on my phone from the backyard at my parents house with a...
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October 8, 2018This episode is all about my extended interview with IFBB Figure Pro and posing coach Kimberley Helm. She shares her... -
October 5, 2018It’s finally here, a GREAT compendium of listener-provided questions that I take the opportunity to riff on for 5-15 minutes... -
October 1, 2018A discussion near and dear to all of our hearts…cheat meals! What’s best, what to avoid, and if situations might... -
September 30, 2018Shoulders can be stubborn to get growing, and often times it comes down to execution. Many trainers, coaches, and programmers... -
September 27, 2018At last my prayers have been answered as I got a couple of GREAT questions this week that really gave... -
September 27, 2018One of the most often overlooked components when executing (or hell…writing!) a training program is tempo. It’s easy to say... -
September 21, 2018Time to break down the 2018 Olympia in relatively quick fashion, but first a weekly recap of my week that... -
September 13, 2018Progress pics – I know how much we all love them, right? So let’s make them easier AND better. In... -
September 12, 2018Something a little different today – a peek into my life as a coach and, for those curious about whether... -
September 10, 2018Back after a mini-break last week! A quick recap on my prep and then diving in to how to make... -
September 9, 2018Why Podcasts are Awesome While they are extremely popular with a certain population, there are a LOT of people – and... -
September 6, 2018I know, you’ve all seen a ton of boring-ass “this is what I eat in a day” videos from bodybuilders... -
August 30, 2018Based on feedback I got just discussing this topic with people before recording this episode, I know it will NOT... -
August 25, 2018Had several additional questions from my Q&A request come in AFTER yesterday’s episode went up, so back to the well... -
August 24, 2018I put out a call for listener questions and so they run the gamut today – also a quick recap... -
August 23, 2018Of all the divisions a woman can compete in at a bodybuilding competition, Women’s Physique is the one that has... -
August 23, 2018How much protein do you really need, and how much is too much? This comes from a great listener question...
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August 17, 2018Since debuting in 2011, the women’s physique division has been steadily gaining in popularity, filling the void left by the... -
August 16, 2018At last, enough material for a mini Q&A segment, but it’s relevant! Also, I’m getting a *lot* of questions about... -
August 15, 2018Should men and women train differently? It’s a basic question with a pretty easy answer, so I dig a bit... -
August 12, 2018Sometimes, you don’t NEED anything super fancy. You need basic, sound programming that emphasize the principles that matter the most... -
August 11, 2018Are you bringing it on your lifts every day? No, I mean *really* bringing it? Listen to find out what...
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August 11, 2018Of all the divisions a woman can enter in a bodybuilding competition, Figure is the oldest and most established. Judging... -
The Drop Set - Episode 67: Knox Classic Recap, Darin...has a Coach? How to get in to Online CoachingAugust 8, 2018I went to the Knox Classic this last weekend to take in the sights – and yeah, it’s an amateur... -
August 5, 2018I primarily work with bodybuilders and people who are concerned about aesthetics first and foremost, and the training programs I... -
August 3, 2018Want to make food substitutions to your meal plan but are uncomfortable in your skills and abilities to do so? ... -
August 2, 2018It’s Panic City at Five Starr HQ as I’m heading out to dinner tonight with just a couple hours notice... -
August 1, 2018It’s time to talk calorie tracking & heart rate monitors! What to rely on and believe, what NOT to trust,... -
July 28, 2018Bodybuilders are always looking for an edge. Whether it’s a change in their diet, some new supplement, a new workout... -
July 26, 2018Had an online coach before that really was just a perfect little shit? You aren’t alone. I talk a little... -
July 24, 2018This isn’t an episode about the technical ways in which you can have an effective cut, but instead about all... -
July 24, 2018Next up in my “What the Judges Want” series? The one I knew when I started writing these that I... -
July 23, 2018Bodybuilding is all about the long game. Remaining as injury-free as possible in order to keep progressing. What exercises are... -
July 20, 2018So easy to overlook – but outside of the actual LIFT, what else do you do at the gym when you’re... -
July 17, 2018In this first MINI EPISODE of The Dropset (no frills, 20 minutes!) I talk about Comfort Zones: what they are... -
July 17, 2018Bodybuilding competitions are always tricky, subjectively scored events – the old mantra of “you are your own competition” is 100%...
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July 12, 2018It’s been a wild summer but I’m BACK and we have big plans for the weeks and months ahead. I... -
June 28, 2018FINALLY – enough listener input for a full-on Q&A segment, THANK YOU to all who contributed. Also: something sneaky to... -
June 21, 2018I’m baaaaaack! In this episode I steal Drea & Britney from Ravish Sands for a good half an hour to... -
June 4, 2018What are the most common “big picture” mistakes people make in the gym? My Facebook group participants had ALL KINDS... -
May 24, 2018My client Alex drop in to discuss her experience from start to finish and beyond in taking a year to... -
May 18, 2018Labdoor is a company that conducts independent testing of supplements for quality, purity, and accuracy of contents – this episode... -
May 16, 2018Episode 52 features my interview with OCB competitor and show promoter Shar LeGree, as we discuss all things related to the... -
May 15, 2018We’re going to fix the NPC But first, we have to acknowledge that it’s broken. Judging a bodybuilding show is, to be...
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May 11, 2018Dean is a former client of mine and we have a nice long chat about his time competing last year,... -
May 4, 2018If you’ve ever had trouble picking the right show or have literally ZERO idea how to start that process, this... -
April 23, 2018Today’s topics: Gym OCD and how it’s either A) ruining your workouts, B) holding you back, C) driving you crazy,... -
April 6, 2018This week I get into the weeds a bit on my personal experience with both ketosis and intermittent fasting. Not... -
March 23, 2018It drives me insane that social media is nothing more than a highlight reel – for many reasons, most of... -
March 15, 2018Long overdue, but finally a guest appearance from someone and your chance to hear a voice other than mine! Main... -
March 8, 2018Stepping things up a bit this week! Production values through the roof! Extra-long episode! Feedback welcome as always – this... -
February 28, 2018We all hit a funk from time to time – as I recorded this episode today, I happen to be... -
February 27, 2018After missing last week, I’m back with a new poll question and a rundown of my crazy weekend before diving... -
February 15, 2018C’mon, get up, get down with the sickness! Oh wait, no – let’s not. Today I talk about what to... -
February 8, 2018Ever wanted to be a bit more like the Ultimate Warrior but didn’t know where to start? Occlusion bands might... -
February 1, 2018Hallelujah, we’re BACK IN STEREO! In this episode I talk DOMS (muscle soreness), SARM’s (why/why not and who should/shouldn’t) and... -
January 25, 2018Often times when a client finally picks a show they’re overcome with a moment of panic when they start thinking... -
January 18, 2018Arthur Jones was the founder of Nautilus and had some pretty groundbreaking ideas on high intensity training (lifting – not... -
January 17, 2018Little known fact .. the secret to never ending gains lies in the contents of your gym bag! OK maybe...
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January 11, 2018In the second episode of 2018 I break new ground and talk a bit about myself! Specifically, my own personal... -
January 4, 2018Happy 2018! Today we’re going over how to design a split, or workout rotation. Common mistakes, things to avoid, and... -
December 27, 2017In this SHORT episode, I do less of a “here’s what happened all year” recap and more of a “here’s... -
December 20, 2017We’ve talked about macros here before, but it’s a hot topic and worth revisiting! In this episode I discuss the... -
December 15, 2017Is your progress slow to non-existent? Do you focus too much on getting (or staying) lean? If so, you’re likely...
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December 13, 2017I get a lot of inquiries from people who are interested in a training program but NOT necessarily contest prep...
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December 6, 2017Time to get super nerdy as I breakdown unit costs on common protein sources to decide finally what IS cheapest... -
December 1, 2017Episode 31, and finally it’s time to discuss – DRUGS. These play a *huge* part in bodybuilding, whether you take... -
November 22, 2017Episode 30 is here! No live broadcast, just audio and video available on YouTube also. Today, I recap NPC Nationals... -
November 21, 2017Thinking about competing in bikini, figure or physique and not sure what all is involved or what the process looks...
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November 15, 2017In this episode I talk about the what, when, how, and why of protein intake, also going over various sources... -
November 14, 2017Stop me if you’ve had this happen before: everything’s humming along just fine, then BOOM – you’ve gotta pick up...
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November 8, 2017In this episode of the Drop Set I talk about what is on EVERYONE’S mind this time of year –... -
November 1, 2017In this episode of the Drop Set I talk about the financial side of bodybuilding – how you CAN and... -
October 31, 2017In my latest YouTube video I explain some of the most common mistakes with progress pics and how you can...
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October 25, 2017The scale *is* a valuable tool for tracking your progress – IF you use it correctly. Listen to learn how. ... -
October 18, 2017Let’s be clear: bodybuilding can be really quite basic. OR, it can be SUPER complicated. In this episode of The... -
October 12, 2017Just how important is your meal timing in the grand scheme of things? You’ve got some experience with flexible dieting, but...
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October 4, 2017Trouble staying motivated? The problem may be with your overall approach and spending some time on your “why” might resolve... -
September 27, 2017This week’s topics: what is the best time to train and the best time to hit your cardio? Why should...
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September 22, 2017To be clear, bodybuilding is tough even on the easiest days. There’s so much going on – meal prep, eating... -
September 20, 2017One of my favorite topics with some great feedback from live viewers as well – what to do when your... -
September 13, 2017When does embracing the “hardcore” mentality become a liability? Is your relentless pursuit of being awesome holding you back? Also,... -
September 6, 2017Everybody loves a good cheat meal, RIGHT???? In this episode I talk about why they AREN’T needed, but why you... -
August 30, 2017What are the pros and cons of working out in a home gym? Take it from someone who has done... -
August 23, 2017Gotta lift big to get big, right bro? Not so fast buddy – in this episode I break down the... -
August 17, 2017Chest: every guy overtrains it, so why isn’t every guy busting out of their shirt? Because they are doing it... -
August 6, 2017After my excursion to the Knox Classic yesterday, I have a *lot* of thoughts on some weird posing I saw... -
July 28, 2017So yeah, I took a little time off to sell/buy a house and move, but I’M BACK! A quickie for this... -
April 7, 2017There’s no sense in getting fancy with partial range of motion until you really understand what FULL range of motion... -
March 30, 2017Glute training tips for women AND men – because we all could use a little help! Also, logging your workouts... -
March 24, 2017Prep is long and hard, whether for a show or some other goal – finding and developing your strategy for... -
March 9, 2017Every bodybuilder has to meal prep, but how do you make it easier and more efficient (discussion starts at 6:00... -
March 3, 2017How do you assess your progress? Should you rely more/less on numbers, or is there more to it than just... -
February 23, 2017I’m back! After an unplanned hiatus I figured I might as well come back with a vengeance – this episode... -
January 13, 2017Coaches come in all shapes and sizes and with a wide range of strengths and weaknesses. I outline what I... -
January 12, 2017There are a billion (precisely…I counted) articles online talking about the best way to train legs, why you NEED to... -
January 2, 2017Some advice for the New Year’s crowds, my take on 2 very different approaches for off-season growth, and also a... -
December 23, 2016More Q&A, a total softball thrown my way in “bodybuilding myths”, a discussion on how to be more efficient in...
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December 16, 2016In episode 4 we do a little more Q&A, take a different spin on bodybuilding myths, discuss sleep quality and...
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December 9, 2016In Episode 3 of The Drop Set, I introduce two recurring segments – listener Q&A as well as a personal...
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December 7, 2016Guys tend to train chest a LOT. I see plenty of dudes in the gym who hit chest every day...
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December 6, 2016In today’s episode of The Drop Set I offer an introductory course in macronutrient tracking: what are they, why do...
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December 1, 2016In the first episode of the brand new Five Starr Physique Podcast, I give a brief introduction of myself and...
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November 17, 2016How much someone struggles with sticking to a meal plan long-term is directly related to how bland they insist on...
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September 5, 2016Everyone with a coach has a love/hate relationship with progress pics. They can be a great reminder of how far...
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April 11, 2016I get asked a lot of questions in a typical week. Heck, a typical day. Hour. Whatever – I get...
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December 11, 2015With the end of the year quickly approaching, bodybuilders everywhere are thinking about the inevitable start of their prep for...
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September 14, 2015Last week the NPC and IFBB shared a joint announcement introducing the division of a new “classic physique” division for... -
September 11, 2015Here we go – a couple of good questions this week that come up all the time. I feel like I’m...
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September 2, 2015What kind of protocols do you advocate for peak week? Peak week is a funny thing. Everyone thinks of the week...
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August 26, 2015So here we go! This is the start of what I anticipate being a recurring series of posts, addressing the...
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August 24, 2015Unbeknownst to me, sometime (last week maybe?) the website decided that every page except the home page was going to...
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February 16, 2015Up-front disclaimer: I don’t expect daily weigh-ins from all of my clients, and certainly not regardless of the phase of... -
December 29, 2014Most of us remember what it was like the first time we started ‘attempting’ to workout. I look back on...
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November 12, 2014I wouldn’t say I’m a trendsetter, but I do hate to just do what everyone else is doing for the...
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October 21, 2014Typically, I don’t see a huge value in meal plans that are posted online. They are either celebrity plans (Mr.... -
September 25, 2014Being able to identify and manage the sources of stress in your life are a big part of being able...
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September 15, 2014Even if you don't feel that all of these traits are innate things you possess, I've found that they can...
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August 22, 2014There is an emerging war between two camps who other see the extremes of the other side. Get the... -
July 10, 2014If you’ve contact me through this website recently and I haven’t responded, it’s due to an overly-aggressive spam filter setting...
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May 23, 2014Welcome to installment #1 of what will be an ongoing blog series: the Keys of Success! It should be noted...
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May 12, 2014I recently saw on Pinterest (yes, guys…it’s ok to be on Pinterest. You’re girlfriend might even respect you more for...
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May 7, 2014Ok, listen up – I’m giving everyone reading this permission. Permission to be completely self-centered, absorbed, and borderline narcissistic. You...
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May 5, 2014People often ask me where I stand on certain topics. What I think about this training style, that diet, some...
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April 30, 2014As I browse through various fitness-related pages on Instagram or Facebook, I come across a lot of trainers, fitness celebrities,...
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March 28, 2014Another gym accessory firmly in the “non-essential but nice to have” category: wrist wraps, for added stability on pressing movements. ...
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March 25, 2014Yes, even non-competitors. If you have any desire to step on stage, you need to being practicing your posing now. It...
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August 12, 2013When I lived in Asheville I was a member of Biltmore fitness – a very cool gym that was definitely...
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July 3, 2013When you go through the certification process to be a personal trainer, you learn about various ways of assessing the...
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May 15, 2013I am sometimes asked outright by inquisitive people exactly what my priorities and strategies are when it comes to getting...
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March 20, 2013When executed correctly, few things can develop the posterior chain quite like the deadlift. This move utilizes hip and knee...
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February 10, 2013There has been, in my opinion, a very welcome trend developing lately in the area of contest prep. Websites like...
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December 27, 2012In the world of competitive bodybuilding – which for the sake of this discussion is the term we will use...
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December 17, 2012If there’s one thing I feel sets me apart from other coaches out there, it’s the level of engagement I...
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November 16, 2012It’s all about strategy, right? If Sun Tzu was a bodybuilder, this would be his favorite time of year. The... -
June 20, 2012I’m not Jewish, but hearing that makes me sigh out “Oy vey” and start Googling around to find the most...
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May 3, 2012Ok – the dieting is done, you’ve completed your last workout on Tuesday or Wednesday, your peak week plan is... -
May 2, 2012This last weekend on April 28th I competed in the 2012 NPC Charlotte Cup at the Blake Hotel in downtown... -
April 23, 2012I love my parents, don’t get me wrong. They are awesome and have done absolutely everything for me that they...
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March 24, 2012It’s been my experience that a lot of people who may be interested in competing in bodybuilding, physique, figure, or...
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March 9, 2012To steal a line from a prominent angst-ridden star of the 90’s, this article may be a Jagged Little Pill...
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February 27, 2012On Saturday, the 2012 IFBB Desert Muscle Classic was held in Mesa, Arizona. While a very small show (as IFBB... -
February 23, 2012If you read my earlier post on the different divisions at a physique contest, you know that there are 7... -
February 23, 2012As I explain in the introduction to the video, it seems nobody really understands how to use lifting straps correctly. ...
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February 14, 2012Bodybuilding, figure, physique, bikini – whatever division you compete in, it’s all about the visuals. It doesn’t matter who on... -
February 5, 2012I’ve been waiting for this day for a long time, and it’s finally here at last. Well, almost. Figure Bootcamp... -
February 1, 2012Quick, look at the figure competitors pictured above. Can you spot who has spent their time practicing their posing correctly? Regardless... -
January 30, 2012I’ve mentioned before my semi-masochistic tendency to frequent the Bodybuilding.com forums. Here’s something you see all the time – people... -
January 27, 2012If you’ve competed – or thought about it – before, you probably know about or have at least heard of... -
January 26, 2012For a lot of people, the idea of stepping on stage to display your body seems either crazy or too... -
January 11, 2012Just a quick note today that O3’s new South Asheville location is now open for business! I trained the location’s...
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December 19, 2011For various reasons lately, I’ve been hanging out in the Bodybuilding.com forums and contributing here and there. I learn some... -
November 16, 2011With 2 new options at the sub-national level in NPC contests in 2012, there are now 7 divisions to compete... -
November 15, 2011I hate being negative, it’s just not really in my nature (sarcastic, yes – negative, no). So while I hate...
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November 14, 2011What it means is that with the exception of the NPC Nationals in Ft. Lauderdale this coming weekend, the competitive...
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July 5, 2011I’ve seen it many times before – the look on someone’s face after I’ve told them that I’m training for...
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June 27, 2011Today it’s official, as I launch my newest site, FiveStarrPhysiques.com. I’ve been a bodybuilding enthusiast since I was a kid,...
