The IFBB just announced the return of the point system for Olympia Qualifications and it’s being met resoundingly positive feedback – except from me.  I think it’s a horrible idea for many reasons, which I’ll get into here.  Many say things like “well at least now only the real, true athletes will be at the O” as if the prior standard of winning a pro show was causing the Olympia stage to be flooded with mediocrity.  It’s an overly convoluted system that encourages more of everything that’s wrong with bodybuilding already.
Disagree?  Of course you do – let me know!
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://darinstarr.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://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

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Show of hands – who is sick to DEATH of seeing AI talked about for everything?  Are you inundated all day long with ads in your social media pushing AI tools, or is it just me?  I’m over it, BUT…when it comes to bodybuilding, there are some smart applications.  As a coach, am I worried about it taking over my job?  Based on the responses I’ve seen from it, absolutely not.  But used intelligently it can actually facilitate a more productive experience working with your coach as well, and I dig in to some specific examples and break down some Chat GPT responses here in real time later in the episode.
Before that, even though I don’t want to talk about it I do have some thoughts on Sam Sulek so we’ll dive into that too.
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://darinstarr.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://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

Has competing gotten more expensive lately?  If so, what can you do about it?  Where are some places where you can cut a few budgetary corners without totally hosing yourself, and where is it smart to still spend a little money?  Let’s dive in on that today.
But first…ever notice how people tend to make a big deal when they “retire” from bodybuilding?  Setting aside how many people then ceremoniously “unretire” later, why is this a big deal?  I have some thoughts (I know you’re shocked).
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://darinstarr.com/bikini-blueprint
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

How bad am I at responding to text messages?  Bad enough that I actually find it easier to respond to a text with a podcast episode, THAT bad.  I know, I know.  But you see, I’m *beyond* help.  I’ve tried.
My friend Melony texted me asking – more or less – about intermittent fasting so let’s dig in here with the LONG version of that answer, and some thoughts on scientific studies as they relate to bodybuilding (very broadly).  I’m also happy to announce that my course Bikini Blueprint is OFFICIALLY in pre-launch status, you can check out details and snag it for a 40% pre-launch discount at the link below.  Women only, sorry guys – your chance is coming soon!
https://darinstarr.com/bikini-blueprint
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

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