Eat Train Prosper Natural Bodybuilding with Brandon Kempter | ETP#124
Aug 15, 2023
Brandon Kempter, a natural bodybuilder and MSc in Sports Nutrition Science, shares insights from over a decade of coaching and competing. He discusses his recent move to Bali, the benefits of structured training phases, and the importance of balanced lifting approaches. Brandon emphasizes the need for energy surplus for optimal muscle gain and reveals strategies for managing hunger and fatigue during contest prep. His nuanced take on individualized coaching and athlete management makes for a compelling listen for fitness enthusiasts.
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New Life In Bali And A Static Deload
- Brandon recently moved to an empty house in Bali and set up his workspace and training life.
- He used a four-day static deload which helped reset fatigue before a new mesocycle.
Small Surplus, Big Practicality
- Small daily caloric surpluses mathematically support muscle gain but are hard to track precisely.
- Weekly energy balance fluctuates, so practical surpluses ensure net positivity over time.
Periodize By Bodypart Need
- Run microcycles based on which body areas need more volume and alternate central and peripheral focus.
- Use a 5-day push/pull/lower split and vary volume across blocks to match recovery and goals.