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Muscle for life

Podcast #104: Paul Revelia on how to keep making progress after your “newbie gains”

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Podcast #104: Paul Revelia on how to keep making progress after your “newbie gains”

In this podcast I interview Paul Revelia from prophysique.com.

I got introduced to Paul’s work from Cory, who works within Legion, and immediately liked him. He’s a lifelong athlete and natural bodybuilder, he has a lot of hands-on experience coaching men and women of all ages and circumstances, and he not only really knows his stuff, but he also touches on quite a few aspects of diet and exercise that most people don’t talk about. I myself have picked up quite a bit from his work, so that’s always a good sign in my eyes.

In this interview, I pick Paul’s brains about what changes as you transition from a newbie to an intermediate and ultimately advanced weightlifter. Specifically, what you need to know to make sure that you keep making progress and, just as importantly, keep enjoying your diet and training.

That last point is something many people don’t consider, but it’s hugely important because even when you do everything right, progress is much harder to come by once your newbie gains are behind you. And the methods and mindset that got you through your beginner phase won’t necessarily serve you well through your intermediate and advanced phases.

So, if you’re an experienced weightlifter who wants to continue improving and enjoying the journey for the rest of your life, then I think you’re going to really like this interview.

And if you’re still revelling in the glorious beginner gains, carry on, but listen up, because this is going to make sure that you don’t lose steam or fall off the wagon once the honeymoon ends.

Let’s get to it…

TIME STAMPS

YouTube:

2:38 – What changes once you’re no longer new to weightlifting? What is going to determine your progress in the Intermediate phase?

9:41 – How should you go about increasing volume? How do you adjust your workout routine? How do you keep progressing after the newbie phase?

14:01 – Do you prioritize areas based on your physique, or increase overall volume in general?

26:20 – What are some tips and lessons for programming your own workout?

33:58 – Does diet need to change as an Intermediate? What tips do you have for diet and nutrition?

40:48 – How consistent does nutrition need to be? What optimizes progress?

43:37 – Any other tips especially for psychology and getting in the right mindset?

51:21 – Where can people find you and your work?

Audio:

6:06 – What changes once you’re no longer new to weightlifting? What is going to determine your progress in the Intermediate phase?

13:09 – How should you go about increasing volume? How do you adjust your workout routine? How do you keep progressing after the newbie phase?

17:29 – Do you prioritize areas based on your physique, or increase overall volume in general?

29:48 – What are some tips and lessons for programming your own workout?

37:26 – Does diet need to change as an Intermediate? What tips do you have for diet and nutrition?

44:16 – How consistent does nutrition need to be? What optimizes progress?

47:05 – Any other tips especially for psychology and getting in the right mindset?

54:49 – Where can people find you and your work?

Oh and if you like this episode want to be be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloud, or Google Play and subscribe.

Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!

What did you think of this episode? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

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  • CLS

    Great interview and guest thank you.
    Would you still count a “newbie” if you have been working out on/off for over a couple years but unable to gain much muscle or cut to 10-15% especially if diet and nutrition were not really on point? thanks

    • CLS

      Sorry quick follow-up – would you recommend training body parts twice? Recently doing BLS I follow you logic that if you do heavy benches and rows and another day do heavy bi and tris shoulders you’re essentially training upper body twice that week but bit confused by Paul’s take on twice a week training… not sure how I would do BLS twice a week ie time wise… repeat same exercises but at lower intensity? thanks

      • No worries! To answer your first question, yeah. May not be the same as being completely new to lifting, but you will still have the benefits of getting faster results.

        Totally up to you on the frequency. You can do great just following the BLS standard routine, but if you’d rather increase the training frequency, that’s fine. You’ll just need to lower the volume per workout. In the end, it all comes down to total weekly volume.

        For an easy example let’s say you’re following the 3-day BLS split, to increase frequency, you could do the 3-day split twice a week, but you’d have to cut the volume in half each workout so that by the end of the week, the total amount of sets you did was the same. You just split it up over 6 workouts instead of 3.

        Hope that makes sense!

        • CLS

          Thanks. It does!
          Think I still prefer the simplicity of a “classic” BLS once a week!
          Thank you

  • lindabilyeu

    Hey Mike – a suggestion. For those like me, is it possible to get transcripts of your interviews? I know that’s a pain (time consuming and maybe expensive??) but I have satellite internet, which means I have “upload” and “download” thresholds on my data, so I end up running out of data if I listen to videos or stream anything… so I miss out on these discussions. Thanks.

    • I completely understand. This is something I actually plan on doing sometime soon. Stay tuned. 🙂

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