Welcome to episode 178 of the Bodybuilding Down Under podcast! This week, we’re keeping things practical with a training-focused chat on the small cues and adjustments that can make a big difference in the gym.

From delts and chest to back, legs, and abs, we go through what’s worked for us over the years, how to improve mind–muscle connection, control each rep, and get more out of your training without overcomplicating things.

We also touch on topics like full range of motion, ab work, lower-back pumps (ensuring that elusive tuna can look), and how to find what actually feels right for you.

Plenty of useful takeaways, a bit of debate, and the usual BDU banter along the way!

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/?hl=en Jack: https://www.instagram.com/jack.radfordsmith/ Daniel C: https://www.instagram.com/daniel.chapelle/ Lawrence: https://www.instagram.com/general.muscle/ Daniel Y: https://www.instagram.com/dy.fit/

Welcome to episode 177 of the Bodybuilding Down Under podcast!

This week, we dive into a fresh round of listener Q&As, kicking things off with what a BDU bodybuilding show would look like. From divisions and categories to what makes a fair competition, we share our ideal lineups and how we would keep things streamlined and athlete-focused.

From there, we discuss whether you’re truly “training hard enough” if you’re not picking up the occasional niggle, and what smart training actually looks like when it comes to injury prevention.

The conversation then shifts into the realities of online coaching, how to get started, what qualifications actually matter, and why passion and communication skills are paramount.

Finally, we wrap up with a breakdown of recent ICN Queensland results.

If you’re a coach, competitor, or just love bodybuilding, this one’s packed with practical insights and plenty of banter along the way!

Welcome to episode 176 of the Bodybuilding Down Under podcast! This week we dive into one of the most important (and often overlooked) phases of the sport: post-show recovery.

We kick things off by discussing how we approach weight gain after a show, why the rate of increase matters for health, performance, and long-term physique outcomes, and how we personally manage step counts, cardio, and food intake to find a sustainable level of leanness.

From there, we share how we navigate the mental side of the recovery phase, regaining control around food, taking the pressure off macro tracking, and finding joy in training again outside of a prep context.

Finally, we chat about how we set up our off-seasons to be productive and enjoyable, focusing on maximising muscle growth.

If you're coming out of prep or planning your next season, this ones certainly for you!

Welcome to episode 175 of the Bodybuilding Down Under podcast!

The team has reunited and in this weeks episode we are diving into a mix of show recaps, post-comp insights, and what’s next for the season.

We kick things off by unpacking DY’s final show of the season including his experience competing at FMG Worlds, the decision to wrap up his prep there, and the extreme push required to bring his best-ever package to the stage.

From there, the conversation shifts to the post-show phase, covering early adjustments to food, managing bodyweight and hunger, and laying the foundation for a smooth and productive off-season.

The team also recaps a jam-packed weekend of bodybuilding shows across Australia, celebrating athletes, sharing highlights, and looking ahead to a massive season to come.

Speaking of events to come ... we reveal some exciting news about BDU’s live commentary debut at the NBA Nationals.

If you’re enjoying the podcast, don’t forget to subscribe, leave a five-star review, and share the episode to your IG story so we can repost it.

Stay serious about it, and we’ll catch you in the next one!

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/

In this week’s episode of Bodybuilding Down Under, the team dives into a mix of practical strategies and big-picture conversations for bodybuilders.

We kick things off with a recap of the recent WNBF Australia Melbourne show, sharing highlights from the weekend and looking ahead to the stacked Brisbane lineup.

From there, the discussion moves to post-show recovery, covering the psychological and physiological challenges of regaining control around food, staying mindful of hunger, and setting up a smooth recovery diet.

Next, the team explores meal prep and flexibility, weighing the pros and cons of traditional batch-prep, how to save time while still hitting nutritional targets, and when it makes sense to loosen the reins in the off-season.

Finally, we dive into genetics in bodybuilding, from muscle insertions to leverages and discuss what can realistically be influenced by training, posing, and consistency versus what’s outside of our control.

This episode is packed with evidence-based insights, practical advice, and thoughtful discussion for competitors and bodybuilding enthusiasts alike.

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/

In this week’s episode of Bodybuilding Down Under, the team dives into some of the most practical and evidence-based questions in bodybuilding, covering everything from nutrition timing in mini-cuts to the finer details of peak week and show day execution.

We start by discussing meal timing in mini-cuts: does it really matter when you’re in a steep calorie deficit? Jack, Lawrence, and DY unpack the science around protein distribution, pre-workout fueling, and how timing can influence hunger, performance, and muscle retention during short aggressive dieting phases.

Next, we break down the critical elements of peak week and show day preparation. DY shares his insights on the importance of structured routines, hydration, and recovery management, while Jack and Lawrence highlight practical strategies like early starts, using checklists, and having reliable carbohydrate sources on hand. We also tackle the challenge of prepping while travelling, contrasting the realities of trying to maintain contest shape overseas versus allowing more flexibility during the off-season.

From there, the conversation shifts to training and genetics in bodybuilding. We explore clavicular width, waist size, and arm/lat/quad insertions, discussing how these genetic traits shape physique categories and what can realistically be influenced by training and posing. The hosts debate whether short biceps with long triceps or vice versa create a more favourable aesthetic, and weigh up the trade-offs between high lat and quad insertions.

Finally, the team addresses exercise-induced headaches in training, with practical advice on identifying triggers, modifying exercise selection, and knowing when to seek professional help.

This episode is packed with science-driven insights and practical strategies, perfect for anyone looking to refine their contest prep, optimise nutrition timing, or better understand how genetics and training interact in bodybuilding.

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/

Welcome to episode 172 of the Bodybuilding Down Under podcast!

In this episode, we take a step back and reflect on our personal evolution within the sport, how we’ve levelled up across training, nutrition, and the way we live our lives around bodybuilding.

We explore how our perspectives, habits, and systems have changed over time, and what’s allowed us to continue progressing, physically, mentally, and professionally. From how we approach off-seasons and preps, to how we manage life outside the gym, this episode offers real insights into what sustainable, long-term development looks like in the sport.

Whether you're early in your journey or years into it, you'll find value in the mindset shifts and systems that have helped us evolve as bodybuilders and coaches.

If you enjoy the episode, don’t forget to subscribe, leave a five-star review, and share it to your IG story so we can repost it.

Stay serious about it, and we’ll catch you in the next one!

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/

Welcome to episode 171 of the Bodybuilding Down Under podcast!

This week, we dig into a range of nuanced questions around training performance, supplementation, show-day preparation, and the mindset required to operate at the pro level in natural bodybuilding.

Here’s what we cover:

🔹 Structuring peri-workout nutrition – Timing, composition, and how to individualise 🔹 Best backstage pump-up strategy – Dumbbells vs bands, timing, and muscle prioritisation 🔹 Small tools, big impact – What equipment and accessories actually improves gym performance? 🔹 Creatine deep dive – Is Creapure worth it, or is all creatine monohydrate created equal? 🔹 The biggest mindset shift to turn pro – What separates high-level athletes mentally 🔹 MSG in the off-season – Does it count toward sodium intake, and can it enhance food palatability?

As always, we aim to break down each question with evidence, real-world application, and perspective from experience in the sport.

If you enjoy the episode, don’t forget to subscribe, leave a five-star review, and share the episode to your IG story so we can repost.

Stay serious about it, and we’ll catch you in the next one.

Instagram Handles:

Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/

Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/