The Drop Set with Darin Starr: Bodybuilding for the Masses

This week I’m breaking down how to eat for your physique without letting your grocery bill get out of control. Whether you’re in prep or just trying to eat well on a budget, there are some simple swaps and principles that can cut your food costs significantly without touching your results. We’re talking bulk buying, protein source cost comparisons, why frozen vegetables are just as good as fresh for bodybuilding purposes, and why you’re probably overpaying for products you don’t need. Then I’m weighing in on something the NY Pro this weekend put front and center for me — the case for instituting weight caps in Women’s Physique and Figure. Classic Physique already does this for men and it works. Women’s divisions are overdue for the same structural guardrails. I’ll make the argument for why weight caps enforce the original intent of these divisions, create a conditioning baseline, and actually benefit newer competitors who need a clear target to aim for. Quantum computing article from TheBulletin.org mentioned in this episode Call in and leave a voicemail with your question!  865-226-9284 Bikini Blueprint is available now at pre-launch pricing – get in while it’s hot!  https://fivestarrphysique.com/bikini-blueprint/ Online coaching with Darin and a whole lot more (site updated recently!): http://fivestarrphysique.com/ Check out my online course collection, available now!  https://fivestarrphysique.com/courses/ Check me out on YouTube and subscribe to see what’s coming up next:  https://www.youtube.com/@darin_starr Check me out on Instagram:  https://www.instagram.com/thedropsetpodcast

This week I’m breaking down one of the most common training mistakes I see when athletes transition from a growth phase into prep — failing to shift the mindset around progressive overload. The goal of your training changes the day prep starts, and if your program and your expectations don’t change with it, you’re going to spend the entire prep fighting yourself. I’ll walk through what that shift actually looks like mechanically, how to manage load as the deficit deepens, and why letting go of the PR mindset isn’t a step backward — it’s the whole point. Then I’m getting into something I’ve wanted to address for a while — cookie-cutter coaching and why it’s one of the industry’s most accepted and least talked about problems. High client volume, templated programs, and championing the small percentage who succeed while quietly ignoring everyone else isn’t coaching — it’s a numbers game. I’ll cover what real individualized coaching actually requires, what the red flags look like from the athlete’s side, and what you should expect from anyone you’re paying to guide your prep. Call in and leave a voicemail with your question!  865-226-9284 Bikini Blueprint is available now at pre-launch pricing – get in while it’s hot!  https://fivestarrphysique.com/bikini-blueprint/ Online coaching with Darin and a whole lot more (site updated recently!): http://fivestarrphysique.com/ Check out my online course collection, available now!  https://fivestarrphysique.com/courses/ Check me out on YouTube and subscribe to see what’s coming up next:  https://www.youtube.com/@darin_starr Check me out on Instagram:  https://www.instagram.com/thedropsetpodcast

In this episode I break down how to build an actual training program from scratch — not just a collection of exercises, but a structured plan with intention behind every decision. From needs analysis to split selection, volume, intensity, and progression, this is the framework most people never get but every serious physique athlete needs. Plus — the financial reality of competing that nobody lays out for you before you register. Entry fees, suit costs, tan, hair, makeup, federation membership, show day incidentals, and the travel variable that catches first-timers off guard. What a local show actually costs vs. a travel show, and how to compete smart without cutting corners that show up on stage. Call in and leave a voicemail with your question!  865-226-9284 Bikini Blueprint is available now at pre-launch pricing – get in while it’s hot!  https://fivestarrphysique.com/bikini-blueprint/ Online coaching with Darin and a whole lot more (site updated recently!): http://fivestarrphysique.com/ Check out my online course collection, available now!  https://fivestarrphysique.com/courses/ Check me out on YouTube and subscribe to see what’s coming up next:  https://www.youtube.com/@darin_starr Check me out on Instagram:  https://www.instagram.com/thedropsetpodcast

Well, that fit model thing sure caused a bit of a stir.  In today’s episode I clean up some of the carnage from negative comments I got from my take.  I welcome all opinions, but I will also clap back if I think some are misguided.  It’s in my nature, sorry.  Blame my parents! Next we take a listener voicemail (thanks Jackie!) about making macro exchanges and, though not explicitly asked, also about setting proper targets. And finally we wrap up with a cautionary tale on why I ended up being on injured reserve for the better part of two weeks.  Did I save a bus full of nuns and hurt myself in the process?  Yeah, probably nothing so heroic. Call in and leave a voicemail with your question! 865-226-9284 Vote in the new poll! https://fivestarrphysique.com/the-drop-set/ Online coaching with Darin and a whole lot more (site updated recently!): Five Starr Physique – Contest Prep and Lifestyle Coaching Check out my online course collection, available now! https://www.darinstarr.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

The NPC/IFBB just announced this week a new “Fit Model” category which will be slotted ‘under’ bikini in terms of both muscularity and conditioning requirements, making this the new ‘entry level’ division for women.  This is the SEVENTH category for women, and with the stated goal of the organizations being to draw more casual eyes to the sport, they are losing sight of the fact that the existing categories aren’t the issue – it’s that you HAVE to be an insider to understand what happens on show day. I go into much more detail in this episode while also disobeying the golden rule of social media:  DON’T READ THE COMMENTS.  I read them, and now we’re commenting on them. Deals:  25% of ALL COURSES for the rest of December with the code BLACKFRIDAYCANSUCKIT – https://fivestarrphysique.com/courses/ All workout programs have had their prices PERMANENTLY SLASHED to $25 – https://fivestarrphysique.com/bodybuilding-workout-programs/ Online coaching with Darin and a whole lot more (site updated recently!): Five Starr Physique – Contest Prep and Lifestyle Coaching Check out my online course collection, available now! https://www.darinstarr.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

In episode 277, I make a TRIUMPHANT RETURN to solo episodes…for now (my interview schedule is clear – insert sad face here).  I’ve also been wanting to talk for a bit about genetic potential as it relates to bodybuilding so it seemed like a good time while there’s a lull between interview guests! LIMITED coaching spots remain available and I will stop taking new clients soon.  Interested in joining the team?  Check the site below. All courses are on sale, 25% off through December – use the code BLACKFRIDAYCANSUCKIT at checkout from FiveStarrPhysique.com Online coaching with Darin and a whole lot more (site updated recently!): http://fivestarrphysique.com/ Check out my online course collection, available now! https://fivestarrphysique.com/courses/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Lori Conley had been on my “get” list for awhile but due to scheduling and other things it wasn’t until now we were able to finally sit down and chat – and, well..it was worth the wait in my opinion. I asked Lori about her competitive history, journey to becoming an IFBB Pro, her experience at the Master’s Olympia, future plans, and also her training and dieting details in working with her coach and how that’s going. Follow Lori on Instagram:  https://www.instagram.com/lori_conley_ifbbpro Lori also has an OnlyFans page you can check out as well:  https://onlyfans.com/loriaconley Online coaching with Darin and a whole lot more (site updated recently!): Five Starr Physique – Contest Prep and Lifestyle Coaching Check out my online course collection, available now! https://www.darinstarr.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

I won’t lie – interviewing Julia Whitesel was on my list after watching her in the Rising Phoenix earlier this year, and after the Olympia I knew we had to chat – just from watching her on social media I knew she had interesting stuff to say, and she’s super transparent and self-depricating so I knew we’d hit it off. In this chat we talk a LOT about her 2023 and 2024 seasons, dig into a little technical stuff, and then have a spirited discussion about the wave of ‘gotcha journalism’ in the industry which frankly pisses us both off.  Ranting happened, feeling were shared, a catharsis was reached.  Maybe? Follow Julia on Instagram:  https://www.instagram.com/ifbbpro_mules Online coaching with Darin and a whole lot more (site updated recently!): Five Starr Physique – Contest Prep and Lifestyle Coaching Check out my online course collection, available now! https://www.darinstarr.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Before becoming an IFBB Bikini Pro, Monique Chilcutt had a previous career as a pro dancer for an NBA team – I get her entire story in this in depth interview Online coaching with Darin and a whole lot more (site updated recently!): Five Starr Physique – Contest Prep and Lifestyle Coaching Check out my online course collection, available now! https://www.darinstarr.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

IFBB Wellness Pro Teresa Myers has been at this bodybuilding thing for a bit – starting in 2013 in women’s physique, eventually turning pro in 2018 and competing as a WPD pro for 3 years before taking a short break and coming back in 2023 in wellness.  She was gracious enough to sit down with me for a chat about her competitive experience, bodybuilding in general, and where she sees herself going. Follow Teresa on Instagram:  https://www.instagram.com/tlmstrongifbbpro Onlinr coaching with Darin and a whole lot more (site updated recently!): Five Starr Physique – Contest Prep and Lifestyle Coaching Check out my online course collection, available now! https://www.darinstarr.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

I’ve been watching a ton of IFBB Pro bodybuilding shows lately and recording my commentary to post as videos on my YouTube and Patreon channels (links below if you’re interested), and in doing so have noticed some pretty stark contrasts in how pro shows are run and operated vs. the amateur shows that I’m much more familiar with. Some of the differences are pretty obvious and some are much more behind the scenes, but I thought it would be fun to sit down and spell out the differences here. Onlinr coaching with Darin and a whole lot more (site updated recently!): Five Starr Physique – Contest Prep and Lifestyle Coaching Check out my online course collection, available now! https://www.darinstarr.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@darin_starr My Patreon is up and running now where you can watch all of my IFBB Pro commentary videos, updated regularly: https://www.patreon.com/DarinStarr Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Check out my newly relaunched website featuring my online courses:  Bikini Blueprint, Hypertrophy University, and Macro Boot Camp: https://darinstarr.com/ Ok kids, it’s time for a manifesto.  I strongly believe that bodybuilding can achieve a reasonable level of mainstream success, but EVERYTHING about how shows are produced and put on seem to actively discourage that.  This episode outlines my blueprint for how we can change this.  Agree?  Disagree?  Let me know – share this episode on social media with your thoughts and tag me in it! Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Bodybuilding is a funny thing. Following a craptastic showing at Tampa and then a glorious return the top 5 in Tupelo, IFBB Women’s Physique Pro Alyssa Coppolino was nice enough to sit down with me for a chat about her most recent season, previous experience, plans for the future, and more. We cover all the important stuff including, of course, what her last meal on earth would be if she had to choose. I always go for the hard-hitting questions, folks. Catch up with Alyssa here: WEBSITE : www.alyssapro.com INSTAGRAM : @alyssacoppolinoifbbpro and @coachalyssacoppolino YOUTUBE: https://www.youtube.com/@UCsgKVmnb_LvcEI_Pjh6iZzQ Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, available now! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

A good home gym can be a great asset. A lousy home gym will set your potential progress back years. In episode 269 I tell you how to build the best possible home gym for bodybuilding purposes – in order of importance with examples of exactly what you want and what you should avoid. https://youtu.be/K2W4jB1E0J8 Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, available now! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Maintaining your diet on the road can be, to put it mildly, a pain.  BUT it’s worth noting that it is, in all situations and with a bit of advance planning, doable.  It requires more work but then again so does pretty much everything in bodybuilding when compared to the alternative, so that shouldn’t come as a surprise. In episode 268 I go over a bunch of different scenarios, thought processes, and specific examples for how to maintain your diet successfully while on the road, whether for a short trip or long one and whether travelling via car or plan. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, available now! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Carb cycling in bodybuilding is something that, for some reason, generates some very passionate opinions. Certainly, most dietary strategies have their fans much look footballs teams do, but as a coach I can’t be “Team Keto” or “Team Carb Cycle” because I have to recognize that everything has a place and not everything is right for every client. In episode 267 I cover the basics of carb cycling, when and why it’s useful, and specifically what you should and should NOT expect from it. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, available now! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

The bodybuilding industry is loaded with coaches – if you’re searching for a good one either for contest prep or for a more general transformation, the process can be, frankly, a pain in the ass – IF you approach it more like shopping for a car as opposed to buying a loaf of bread.  Coaches are often seen as disposable commodities that can easily be replaced as the need arises, but if you treat your search like you’re finding something to invest in, the outcome will always be better. Today I wanted to talk about the right way to search for a question – determining what you need, good questions to ask, questions NOT to ask, and some red flags to watch out for. Online coaching details:  https://fivestarrphysique.com/contest-prep-coaching/ Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, available now!  https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

You often hear people talk about recomping or “building muscle in a deficit”, but realistically the goal just needs to be to not LOSE muscle while you’re dropping fat. Unfortunately that’s easier said than done, but today I want to go over some considerations for giving you the best chance at keeping all that lean tissue on your next cut. In episode 265 of The Drop Set I talk about how sleep, stress management, and program variables all set the table for your actual results. Timestamps: 0:00 – Cold Open 0:34 – Intro 6:57 – How undereating can contribute 10:10 – Too much cardio? 13:36 – Sleep and stress being a factor 18:40 – What is overtraining? 22:15 – Action items to fix this Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, available now: https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

In the bodybuilding industry specifically and the fitness industry more generally, confusion abounds. Stuff that was “fact” decades ago we now know to be wrong, but their legends still live on. Let’s bust some of ’em today. In episode 264 of The Drop Set I debunk (or possibly agree with?) a whopping 43 fitness and bodybuilding related myths. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, coming in June! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

How much does food quality really matter when it comes to your diet in bodybuilding?  There’s “healthy”, but then what about just dropping body fat or building muscle?  And can you be “healthy” even if you eat some junk food?  And how do we want to define that, anyway? In episode 263 I break down the pros and cons of eating as “healthy” as possible and also eating as much junk as you can while still hitting your macros, and also talk about what REALLY matters in terms of being healthy, and some key advice you should not only ignore but RUN AWAY FROM if you hear it. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, available now! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

There’s been a myth circulating for a long time that after your contest prep phase for a bodybuilding show, or after a hard fat loss phase in general, THAT is when you’re most primed to experience your highest rate of building muscle.  And logically, it kinda makes sense. The problem with bodybuilding is that logic and the human body often have a disconnect, and this is one of those cases.  If you cut HARD, you’re primed to do ANYTHING but grow once that phase is done.  In this episode of The Drop Set I break down why that is, what you can do about it, and how to know when it IS in fact the right time to focus on that shift into a muscle building phase. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, coming in June! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Being in Oregon to visit family, it seemed like a great opportunity to get some fresh faces on here as I shamelessly exploit my family’s lack of bodybuilding knowledge for podcast material. And as one might expect, that ‘lack of knowledge’ can cut both ways as you’ll see here. Big thanks to my big brother Colin for humoring me and sitting down to chat on camera for a bit. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, available NOW! https://www.fivestarrdigital.com/ Online coaching and contest prep with Darin – https://fivestarrphysique.com/contest-prep-coaching/ Full and detailed workout plans, available NOW! – https://fivestarrphysique.com/bodybuilding-workout-programs/ Apparel and swag! – https://fivestarrphysique.com/shop/

Well, at long last here we are – 22 weeks of prep, 110 training sessions, mountains of cardio, 17 near flawless weeks followed by 5 that border on “train wreck”, and tomorrow is show day.  I’m not kidding when I say “it’s about time” – every prep phase is full of challenges I always say, but my goal with this prep wasn’t necessarily to redefine what that meant…and yet…. It’s been a ride, now I just have to land the plane.  For my first ever self-coached prep, I’m pretty happy.  In this episode I detail exactly what’s going on with peak week, at least as far as I know – some of the last minute stuff will be decisions that have to be made in the moment.  Thank you to EVERYONE for following along on this journey. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, coming in June! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Bodybuilding is a funny thing…of this 22 week contest prep phase, the first 17 weeks were pretty quiet…and since then it’s been an epic mess. Right now I find myself approaching peak week and a bit behind the 8 ball and not quite ready, so let me walk you through how I’m approaching this penultimate week of prep to try and get the nose of the plane pointing back up a little bit. 0:00 – Cold open 0:51 – Welcome and get settled! 1:25 – Fixing a Broken Prep Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, coming in June! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Body dysmorphia, or body dysmorphic disorder, is yet another serious issue (like binge eating that we talked about last week) that disproportionately plagues bodybuilders.  In today’s episode I break down (again) MY experience with dealing with this firsthand, my experience in helping clients deal with this, talk about how it comes up and what we can do about it. After that it’s listener call-in time! 0:00 – Intro 1:00 – Getting Started 2:17 – Body Dysmoprhia, issues and solutions 35:11 – Listener call-in time! Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, coming in June! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Binge eating and bodybuilding go together like PB&J, sadly.  It’s often thought that you can’t have one without the other, but you DEFINITELY can – I’ve managed to pull it off mostly after years of struggling with it, and today I wanted to share my journey in arriving at where I’m at now with it, in hopes that other people can find some helpful tidbits in my journey that they can apply to their own. Bonus segment afterwards:  aspartame and cancer?  Is there a link?  What does the science say?  Let’s find out! 0:00 – Cold Open 1:18 – Welcome and get settled 2:47 – My experience with binge eating 32:25 – Artificial sweeteners and cancer Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, coming in June! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Recomping is all the rage these days – dropping body fat and building muscle at the same time.  Every prominent YouTube channel has videos talking about how the traditional bulk/cut methodology is outdated and doesn’t work, based on a handful of studies that assess the feasibility of recomping, with one big issue – they completely discount the practical, human elements involved.  So today I dive in on why recomping is generally not a sound plan, exceptions to that, and what we should do instead. And in the second segment – a common question I get asked as a bodybuilding coach is “how long will it take me to see results?” – which is, of course, unknowable.  So instead let’s dive in on what influences those results and what we should be focusing on for success instead of a timeline. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, coming in June! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Ah yes, macro tracking apps.  We all use something like MyFitnessPal at some point, right?  Well, maybe some of us don’t but it’s nonetheless super common.  The problem is, that app is hot garbage and there are WAY better options out there.  In episode 255 I explore 10 of the most popular apps and put them into 2 categories – the bin, and the contender pile.  My favorite?  Well, I saved the best one for last. And after that I dive in on what I’m doing for my upcoming trip to make sure my prep stays 100% on track through some challenging times.  I’ve done a few things in advance and have an agenda for how I’ll tackle things once I arrive on the west coast on Wednesday – if you travel a lot as well and struggle with staying on plan you’ll get some useful ideas from this. 0:00 – Cold open 0:53 – Getting acquainted 2:40 – Macro tracking apps – the best and the worst 46:28 – Darin’s travel plans Call in and leave a question! Drop me a voicemail at 865-518-6569 Check out my online course collection, coming in June! https://www.fivestarrdigital.com/ Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

In episode 254 of The Drop Set, I’m going to talk about steroids – specifcally, the risks involved in taking anabolic compounds as they relate to bodybuilding. I’ll differentiate between “TRT” and what is more widely considered to be ‘common use’ in the landscape of competitive bodybuilding, break down exactly what the risks are, what might be overblows, and talk about things a prospective user could do in order to give themselves the best chance of minimizing their risk. In the 2nd and closing segment I play a message from Grace who has some questions (concerns?) about the Carnivore diet and – as you might expect – I have some thoughts. 0:16 – Intro 0:54 – Welcome and get settled! 2:33 – The Truth About Steroid Risks 43:12 – Q&A (Carnivore diet – why?) https://youtu.be/NyiKvDxBqoA Call in and leave a question! Drop me a voicemail at 865-518-6569 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast

Welcome to episode 253! Today, we’re diving into the whole bulk or cut dilemma in bodybuilding. The key? Knowing what your body needs — more muscle or less fat. It’s not just a short-term thing; we’re talking long-haul commitment here…think years, not just weeks or months. This process can’t be about quick fixes; we’re in it for the long run. Next, we dive deep into the crucial aspect of training volume. Understanding the right training volume for you is the key to progressing over time. While volume can vary from person to person, it’s generally a controlled variable with some flexibility. My new course Hypertrophy University discusses auto-regulation, teaching you to adjust volume based on training feedback. Many lifters lean towards overtraining, doing too much volume, while some undertrain. It’s about finding the sweet spot tailored to your body and goals. Always emphasize quality over quantity, ensuring every set counts. Beware of “junk volume” and prioritize proper execution over piling on more sets. Low volume can work for beginners or advanced lifters, while moderate volume is preferred for most. High volume can lead to overtraining, reduced performance, and longer recovery times, so finding the right balance is key. And finally, I share some behind-the-scenes updates my prep (7 weeks out!) I discuss the challenges I face as a self-coach and how I’m pushing through tough moments. Despite doubts and setbacks, I remain (mostly) committed to seeing this prep through and aim for significant progress in the weeks ahead. Join me on Instagram @darin_starr or on YouTube for more updates on my journey. https://www.youtube.com/@fivestarrphysique 0:00 – Intro 3:57 – Should I Cut or Bulk? 20:36 – Finding the Right Volume 39:56 – Darin’s Prep Recap (so far) Call in and leave a question! Drop me a voicemail at 865-518-6569 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast https://youtu.be/lidTfv-3JNQ

In episode 252 of The Drop Set, I delve into the nuanced concept of stage readiness, exploring the subjective nature of preparation for competition. We examine the importance of early competition as a means to gain valuable experience and establish personal benchmarks. I also discuss the essential prerequisites for competing, including discipline, commitment, and a positive mindset throughout the preparation process. Next, I dive deep into understanding food fixation, cravings, and appetite. We clarify the differences between them and tactics for managing all of them as well. I explore how staying engaged and mindful during meals, using visual and tactile reminders of goals, and avoiding triggers like food-related media can help combat food fixation and cravings. And finally, I dive into my favorite thign: listener questions, starting with Grace’s inquiry about addressing physique imbalances in training programs as well as atrophy. She then opens a huge can of worms asking about guitar riffs and I’m proud of myself for keeping that section under 30 minutes. 0:00 – Intro 0:35 – Welcome and stuff! 5:03 – Ready to compete? 28:28 – Dealing with cravings and food fixation 45:08 – Call-in question time! Call in and leave a question! Drop me a voicemail at 865-518-6569 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/@fivestarrphysique Check me out on Instagram: https://www.instagram.com/thedropsetpodcast https://youtu.be/Mk20pJvI7Rc

0:00 – Intro 0:40 – Getting Started 3:47 – Supplements: Worth It or Waste It? 26:49 – Adapting to Sickness, Missing Gym Time 43:05 – What Actually Happens on Show Day? In the opening segment of Episode 251, we dive into the world of supplements – starting with the age-old debate: Is creatine worth it? What about BCAA’s? Glutamine? Pre-workouts can be effective but often contain too many ingredients, risking adverse reactions. Testosterone boosters like DHEA may slightly elevate levels but won’t significantly impact performance. Glucose disposal agents and multivitamins offer convenience but may not be vital if dietary needs are met. Omega-3 supplements, vitamin D, peptides and SARMs are also discussed. Next up: what happens when you get sick and miss some gym time? Whatever you do, don’t freak out. Muscle loss is a slow process, just like building muscle. So, if you’re out for a week with the flu or whatever, it’s not the end of the world for your gains. Trust me, I’ve been there. Stay home if you’re contagious or feeling too tired to give it your all at the gym. It’s all about adjusting your expectations and prioritizing rest and recovery. When you do start feeling better, ease back into your workouts gradually. Start with lighter exercises and smaller muscle groups before diving back into your regular routine. Remember, everyone gets sick at some point. For competitors – WHAT exactly happens on show day? The experience can vary widely, but one thing’s for sure: expect the unexpected. Every show is different, with some running smoothly and others encountering interruptions. The promoter plays a huge role in the overall quality of the event, influencing everything from venue selection to backstage organization. Good shows prioritize athlete amenities, such as accessible bathrooms and ample backstage space, while also considering the overall atmosphere of the venue. However, sometimes even well-organized shows can have poor vibes or distracting stage decor, like the infamous flexing Santa Claus backdrop. Ultimately, whether the chaos is manageable or overwhelming depends on the promoter’s attention to detail and the experience of backstage facilitators. And for competitors, adapting to the unpredictable nature of show day is all part of the game. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr https://youtu.be/FD1Hl5PyVQM

Welcome to episode TWO HUNDRED AND FIFTY! In the first segment, I dive deep into strategies for busting through growth plateaus in bodybuilding. First, I emphasize the importance of consistency and dedication during the off-season or growth phases. I discuss assessing whether you’re truly at a plateau and stress the need to attack growth seasons with the same intensity as prep. I also go over a bunch of actionable steps to keep things moving, and touch on the potential role of performance-enhancing drugs (PEDs) during growth phases. Next up – building the perfect daily routine is all about making it easy and sustainable. For me, that means ensuring my routine is appealing and fun while leaving room for other activities like producing music. I organize my routine around immovable commitments like work and family, visualizing them on a calendar to plan effectively. With a focus on meal timing, composition, and supplement intake, I aim for simplicity and consistency to ensure long-term adherence to my fitness goals. In the 3rd and final segment, I reflect on how I would approach bodybuilding differently if I were to start over fromt scratch. I emphasize the importance of hiring a coach from the beginning to provide proper guidance and avoid common pitfalls. Drawing from my own experiences, I stress the significance of investing in a good coach who offers personalized support at a reasonable price. Additionally, I discuss the value of seeking credible sources of information, and I explore the need to normalize bodybuilding as a pursuit and the importance of networking within the industry to foster connections and opportunities for growth. Lastly, I touch upon the significance of consistent stretching, embracing the challenges of the bodybuilding lifestyle, and always remembering one’s underlying motivations for embarking on the journey. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr https://youtu.be/EGfnI-Vn04o

In this episode, we dig in on the finer points of having a successful cut, whether it’s for a contest or just a personal transformation. The final point I make here is possibly the most important: remember to have fun with it all – it’s a challenging journey, but it should still be enjoyable overall. Next, I dive into bodybuilding and its suitability for everyone. Reflecting on my experiences and conversations with clients, I explore why some people quit bodybuilding, citing reasons like loss of interest or ethical concerns. I break down the characteristics of individuals who might excel in bodybuilding. I also highlight the necessity of long-term commitment and experiencing all phases of bodybuilding, including growth and cutting, to truly assess its suitability. And lastly, why do your calves suck so much and why does this seem to be such a common problem? Understanding why my calves may lag behind other muscle groups involves recognizing their unique usage patterns and the need for targeted training. While biologically similar to other muscles, calves are often undertrained relative to their daily workload, leading to growth challenges. Focusing on proper form, emphasizing the mind-muscle connection, and experimenting with different exercises can help stimulate growth. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr

In episode 248 of The Drop Set, I delve into the intricate journey to becoming a professional bodybuilder in the USA, breaking down the processes of various amateur organizations like NPC, OCB, INBA, and INBF. From earning qualifications to competing at national levels, the road to obtaining a pro card is filled with complexities and nuances. While the quest for pro status may seem enticing, the reality of financial rewards and the influence of social media are also discussed, highlighting the multifaceted nature of the bodybuilding industry. In the next segment, I delve into the challenges I’ve encountered while tracking macros using apps like MyFitnessPal and Cronometer. I discuss the inherent inaccuracies in food databases, even those sourced from reputable sources like the USDA. I emphasize the importance of developing a keen eye for spotting errors, relying on the USDA database for verification, and seeking guidance from coaches to ensure accurate macro tracking. This underscores the crucial role of precision in macro tracking to achieve fitness goals effectively. In the final, a listener shares his struggle with fitting chest and back workouts into his schedule. I discuss the importance of tailoring workouts based on individual strengths and weaknesses, emphasizing the need versus want analysis. For competitors, focusing on the judges’ criteria is key, while non-competitors can blend personal preferences…to a degree. I provide insights into constructing a split by prioritizing muscle groups, considering cutting or growth phases, and optimizing volume and exercise selection. Additionally, I suggest seeking professional guidance for personalized needs analysis and workout planning. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr  

(3:15) In this episode of The Drop Set podcast, I can’t help but unravel the aftermath of the Arnold Classic with a heavy dose of frustration. I find myself questioning the show’s BEYOND curious choices, particularly in excluding categories like women’s physique, figure, and 212 men’s bodybuilding. With a healthy dose of skepticism, I delve into the prize money distribution, underscoring the glaring gap between the earnings of male and female competitors. Amidst my…colorful…commentary, I call out the absurdity of it all, urging the Arnold Classic to reassess and step up their game. (18:34) Next, I discuss strategies for overcoming a plateau during the preparation process for a bodybuilding competition. I highlight the choice between increasing cardio or reducing calorie intake to enhance the calorie deficit, using a recent conversation with a client as an example. I elaborate on my current cardio routine, opting for 90 minutes a day to maintain higher food intake. The importance of making sacrifices in the prep process is emphasized, debunking the misconception around using refeeds to address plateaus. I briefly share an experience with another client who successfully incorporated a short refeed near his show for different reasons. (32:02) Next, I delve into the most effective chest and back exercises for optimal muscle development. Discussing the benefits of machine-based chest workouts for joint comfort, I highlight the significance of grip variations and angles, with a special mention of the effectiveness of neutral grip presses. Shifting focus to back training, I emphasize the importance of skill development and diverse grips for targeting traps and lats. For trap development, I recommend controlled movements with lighter weights to enhance the mind-muscle connection. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr

I’ve had a lot of coaches myself over the past 20 years and I’ve spent the last 15 years being a coach myself, so I’ve seen every argument there is on the topic of meal plans vs. macro plans. Let’s put this to rest once and for all. Also some training and hormone management discussion! 0:00 – Intro 0:57 – Necessary evils 2:44 – Maximizing “easy on paper” workouts 17:55 – Nuking E2 on TRT 26:07 – Meal plan vs. macros – the final word! As mentioned in the macro discussion, a link to episode 177 where I detail how to do “Macros From the Ground Up”: The Drop Set – Episode 177: Macros From the Ground Up Don’t miss my weekly podcast on iTunes and other podcast services! All episodes also available here – http://www.thedropset.com Check out my channel page for more videos!  https://www.youtube.com/user/fivestarrphysique Online coaching and contest prep with Darin – https://fivestarrphysique.com/contest-prep-coaching/ Full and detailed workout plans, available NOW! – https://fivestarrphysique.com/bodybuilding-workout-programs/ Apparel and swag! – https://fivestarrphysique.com/shop/

Episode 245 marks the PERMANENT return of The Drop Set to YouTube – so if video is your thing, check it out there as well going forward.  All episodes will be geared towards an audio only format so listeners here, you won’t be missing anything.  No sweat! 0:00 – Intro/story time 1:57 – Technical difficulties? 5:48 – Seeking out photo comparisons of others 7:53 – Sleep dysfunction on prep 10:57 – “Advocate” coaches 14:48 – Can I compete if ______? 20:30 – Novelty as it applies to training splits 25:29 – Top 5 Things I Wish I Knew When I Started Bodybuilding Call in and leave a question! Drop me a voicemail at 865-518-6569 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr

One of the absolute most common questions I get is “when will I be ready for a show”, or “I’m 14 weeks out, will I be ready?” or some variation on the theme.  My usual answer is “well, it’s complicated….” and this episode seeks to finish that sentence in 30,000 words or less. Call in and leave a question! Drop me a voicemail at 865-518-6569 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr

Hey Darin, can you be rambling and borderline incoherent for 40 minutes?  CHALLENGE ACCEPTED.  The real question:  drunk or sober?  Sadly, the latter.  Yes, this is sober me and I still behave like this. Prep is underway, let’s talk about how it started.  Also, how to mess up your macros in one easy step.  Also also, the TOP SIX things you need for your kitchen RIGHT NOW. Call in and leave a question! Drop me a voicemail at 865-518-5659 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr

Autumn Cleveland has been around for a bit – with a competition history of 20+ years and a couple Olympia appearances to show for it. She has also positioned herself as an authority on posing, offering courses, direct coaching, seminars and more to help competitors more accurately present themselves on stage. And as we discuss here, she’s still always learning and aiming to step up her game and keep pace with trends and staying up on what judges are looking for TODAY. Follow Autumn on Instagram here: https://www.instagram.com/autumnatikk/ Check out her website and posing courses here: https://www.autumncleveland.com/ Watch the full video interview on YouTube: Call in and leave a question! Drop me a voicemail at 865-518-5659 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr

What makes for a good and productive growth season?  Conversely, what makes for a bad one?  How do we define whether it’s good or bad?  What should your goals be?  How much balance is too much balance?  Today we dig in to all of those questions and more so let’s hit it! Call in and leave a question! Drop me a voicemail at 865-518-5659 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr

A little random pre-Christmas catch up on some stuff, and thankfully MUCH lighter fare than last week – and then we dive in to a topic suggested by my former client Jessica who wanted to get my take on semaglutide.  I’ve talked about this before, and recently, but I wanted to dig in a bit deeper here and, in real time, kind of develop and flesh out my philosophy on how I’d recommend (or not) people use this in prep going forward.  Is it useful?  Harmful?  Both?  Is it kinda dumb, cheating, or smart stragegy?  Let’s hit it! Call in and leave a question! Drop me a voicemail at 865-518-5659 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr

Rest in peace to my friend and coach Krissy Lia, you will be missed.

Lots of ground to cover today.  Michelle called in with some solid questions concerning peptides and deloads (separate questions…not a weird combination of deloading peptides), and I ramble on for a bit about trying to find the right mix of what is OPTIMAL versus what is often the most PRACTICAL path forward as it relates to training, diet, and everything else.  Also, let’s talk about scale fluctuations a bit, why they matter (if they do at all) and how to make sense of them. Call in and leave a question! Drop me a voicemail at 865-518-5659 Check me out on YouTube and subscribe to see what’s coming up next: https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram: https://www.instagram.com/darin_starr

Throwback episode!  No not a ‘greatest hits’ release but just going back to the old formatting.  Call me an optimist but I think after 237 episodes I’m starting to get the hang of this podcast thing.  A few “confessions” to go over today which is really just exposing my ridiculous OCD, but also an update on what I’ve been up to and also some common client issues that seem to be on repeat of late.  Let’s dig in! Call in and leave a question!  Drop me a voicemail at 865-518-5659 Check me out on YouTube and subscribe to see what’s coming up next:  https://www.youtube.com/channel/UC-qrfkpe5PYMPHhTFQMK69g Check me out on Instagram:  https://www.instagram.com/darin_starr

Future generations will look back and see Episode 236 of The Drop Set as a watershed moment for humanity.  Maybe.  Ok, maybe not so much.  But let it be known I’m trying some different stuff here, so as always let me know what you think. This is a solo episode published as audio-only AND video (on YouTube), and does incorporate a little video into the mix so the audio listeners WILL be a little in the dark – apologies!  Going forward I might break that segment out into it’s own YouTube series which I think might be super cool. Attending a bodybuilding show in person is, I think we can all agree, a pain. The prejudging/finals format is a nightmare for everyone involved and I feel it really hurts the sport’s chances of catching a wider, more casual audience. In this episode I outline my strategy on how to fix that by focusing on improving the livestream experience for those not actually AT the show but watching at home. I also chat a bit about sportsmanship at shows, protein distribution, handle a couple listener questions and do my first ever form breakdown video analysis of some client footage. You can watch the full video below, or stream the episode wherever you listen to podcasts

Hannah Hussein and I have one thing in common (well, we probably all do) – we both did dumb shit in our 20’s. The difference is that today, she’s here on the hot seat to talk about hers while mine will continue to go unreported (at least for awhile). Hannah won her IFBB pro card in women’s bodybuilding earlier in September at North Americans, and she sat down for a lengthy interview with me where we covered her extensive history in bodybuilding and got in depth about what’s next for her as well as she prepares to compete as a new pro. Follow Hannah on Instagram here: https://www.instagram.com/hannah_hussein13/  

I recently had the chance to have an extended conversation with IFBB Pro women’s bodybuilder Sherry Priami. Sherry turned pro in women’s physique in 2018 and quickly turned in a string of steadily improving placements before taking a year off and making the plunge into women’s bodybuilding – a decision that has, so far, paid off well. She’ll be competing this upcoming weekend at the Rising Phoenix and will also be on the Olympia stage a few short weeks later. Check out Sherry on Instagram here: https://www.instagram.com/spriami_ifbbpro/ And you can watch the full video interview on YouTube here:

In episode 233 of The Drop Set I had the chance to sit down with Paige Sandgren following her narrow miss at an IFBB Pro card at North Americans. We talk about that experience, what’s next, and cover a lot of coaching-related topics including binge eating behavior, one of her specialties. Follow Paige on Instagram here: https://www.instagram.com/beefnuggette/ Watch the full video interview on YouTube: