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The MUSCLE GROWTH Podcast

Roscoe Kerby
The MUSCLE GROWTH Podcast
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5 of 43
  • TMGP Ep 43 with the world-class BJJ coach, strength and performance coach Alex Sterner — a deep dive into elite-level training, recovery, and building champions on and off the mats.
    Today, we’re thrilled to have Alex Sterner, a Brazilian Jiu-Jitsu black belt under Andre Galvao and a world-renowned strength and conditioning coach specializing in BJJ (Brazilian Jiu-Jitsu). Alex is the co-founder and head coach at Electrum Performance, the official strength and conditioning program behind some of the world’s best BJJ athletes, including the Atos team that won multiple IBJJF World Titles. With a Bachelor’s degree in Kinesiology from the University of Connecticut and certifications as a CSCS and USA Weightlifting coach, Alex combines cutting-edge science with practical experience training elite grapplers like Andre Galvao, JT Torres, and Lucas Barbosa. On this podcast, Alex shares his expert insights on how to develop muscle growth, improve athletic performance, and prepare your body for the demands of competitive Brazilian Jiu-Jitsu and beyond. Get ready to learn from one of the best in the game. Get ready to be inspired by Alex’s remarkable story, his insights on BJJ training, and his mission to fix people’s mindset with regards to movement - what he dubs “movement optimism”. In today’s episode, we dive into a wide range of insights, including: The origins of a strength-focused mindset and how it shaped Alex's approach to coaching and training. The benefits of group training environments and how they foster consistency, accountability, and camaraderie. The evolution from a rigid "neutral spine" philosophy to a more functional focus on movement optimisation, including using the back safely through multiple planes of motion. A deep look at the mechanisms of injury—and how the body, when exposed to appropriate stress, can adapt and grow stronger rather than break down. The principle that biological organisms adapt to the stress they're exposed to—highlighting the importance of intelligent, progressive overload. Alex's journey from fear and movement avoidance to preparing the body for advanced ranges of motion through the concepts of preparedness and readiness. The importance of avoiding a one-size-fits-all approach to technique—emphasising that every body is different and requires individualised solutions. A discussion on the Zercher squat, where natural discomfort becomes a beneficial limiting factor that encourages mindful load management and progressive development. The danger of "Glassback propaganda"—the over-cautious narrative that breeds fear of movement and stifles growth, sometimes jokingly referred to as "Glassback University." The immense power of reflecting on one’s progress, and how acknowledging small wins can be a potent motivator for long-term growth. How fear is often irrational—such as the fear of deadlifts—and how confronting it can unlock potential and confidence. A reframe of the outdated concept of "wear and tear," advocating instead for dose regulation, movement variability, and smarter long-term training strategies. And so much more! Get ready for a truly informative episode.
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  • TMGP Ep 42 with the African Powerlifting champion Haroun Pietersen - a world-class athlete lifting South Africa to New Heights
    Haroun Pietersen: From Mitchells Plain to Powerlifting Glory Hailing from Mitchells Plain in Cape Town, Haroun Pietersen has quickly emerged as a standout figure in South African powerlifting. Despite only beginning his competitive journey in 2023, he has already earned major accolades, including the titles of 2024 African Powerlifting Champion and Commonwealth Powerlifting Champion. His meteoric rise in the sport is a powerful testament to his discipline, focus, and passion. At 37 years old and weighing around 104 kg, Haroun competes in the 105 kg weight class and has posted some awe-inspiring numbers: a 322.5 kg squat, a 217.5 kg bench press, and a 285 kg deadlift. At the 2024 World Classic Championships, he totaled 707.5 kg, setting new personal records and demonstrating not only his raw strength but also a well-thought-out, strategic approach to competition. Beyond his own accomplishments, Haroun is passionate about community upliftment and using his story to inspire others. Through his Instagram, @harounliftssa, he regularly shares training insights, motivation, and glimpses into his life as a competitive powerlifter. He is a strong advocate for showing that it's never too late to start something new or reach new heights. Adding to his impressive list of achievements, Haroun has been nominated for the 2025 World Games in China, a competition often referred to as the Olympics of powerlifting. This prestigious nomination confirms his place on the world stage and marks another exciting chapter in his journey. In today’s episode, we cover a wide range of topics, including: The difference between raw vs equipped lifting A full rundown of lifting equipment Haroun’s favourite accessory lifts A story about leg press fun with every plate in the gym Tips for powerlifting coaches and those wanting to get into the sport The importance of longevity in powerlifting How people can still improve as they age The health benefits of strength training later in life An overview of the South African powerlifting scene Financial challenges in powerlifting and barriers to entry …and so much more. Get ready for an inspiring and educational conversation with one of South Africa’s fastest-rising powerlifting stars!
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  • TMGP Ep 41 with South African powerlifting champion Haroun Pietersen - a world-class athlete lifting South Africa to New Heights
    𝗙𝗿𝗼𝗺 𝗠𝗶𝘁𝗰𝗵𝗲𝗹𝗹𝘀 𝗣𝗹𝗮𝗶𝗻 𝘁𝗼 𝘁𝗵𝗲 𝗪𝗼𝗿𝗹𝗱 𝗦𝘁𝗮𝗴𝗲: 𝗛𝗮𝗿𝗼𝘂𝗻 𝗣𝗶𝗲𝘁𝗲𝗿𝘀𝗲𝗻'𝘀 𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝗝𝗼𝘂𝗿𝗻𝗲𝘆 Hailing from Mitchells Plain in Cape Town, 𝗛𝗮𝗿𝗼𝘂𝗻 𝗣𝗶𝗲𝘁𝗲𝗿𝘀𝗲𝗻 is a standout figure in South African powerlifting. Despite only beginning his competitive journey in 𝟮𝟬𝟮𝟯, Haroun has quickly risen through the ranks to become the 𝟮𝟬𝟮𝟰 𝗔𝗳𝗿𝗶𝗰𝗮𝗻 𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻 and the 𝗖𝗼𝗺𝗺𝗼𝗻𝘄𝗲𝗮𝗹𝘁𝗵 𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻. 🌍🏋️‍♂️ (Sources: EWN, IOL) At 𝟯𝟳 𝘆𝗲𝗮𝗿𝘀 𝗼𝗹𝗱 and weighing around 𝟭𝟬𝟰 𝗸𝗴, Haroun has achieved some jaw-dropping lifts: 𝗦𝗾𝘂𝗮𝘁: 𝟯𝟮𝟮.𝟱 𝗸𝗴 𝗕𝗲𝗻𝗰𝗵 𝗣𝗿𝗲𝘀𝘀: 𝟮𝟭𝟳.𝟱 𝗸𝗴 𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁: 𝟮𝟴𝟱 𝗸𝗴 (Source: EWN) That’s a total of 𝟳𝟬𝟳.𝟱 𝗸𝗴—nearly 𝟯𝘅 𝗵𝗶𝘀 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁—placing him firmly among the elite in the 𝟭𝟬𝟱 𝗸𝗴 𝘄𝗲𝗶𝗴𝗵𝘁 𝗰𝗹𝗮𝘀𝘀. At the 𝟮𝟬𝟮𝟰 𝗪𝗼𝗿𝗹𝗱 𝗖𝗹𝗮𝘀𝘀𝗶𝗰 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀𝗵𝗶𝗽𝘀, Haroun set new personal bests and proved he’s not just strong, but smart in strategy too. His journey—from local gyms to international platforms—is a story of 𝗿𝗲𝘀𝗶𝗹𝗶𝗲𝗻𝗰𝗲, 𝗳𝗼𝗰𝘂𝘀, 𝗮𝗻𝗱 𝗶𝗻𝘀𝗽𝗶𝗿𝗮𝘁𝗶𝗼𝗻. Haroun also gives back to his community and shares his journey openly on Instagram: @harounliftssa. (Sources: IOL, Instagram) 🎧 𝗜𝗻 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲, 𝘄𝗲 𝗱𝗶𝘃𝗲 𝗶𝗻𝘁𝗼: ✅ Haroun’s achievements in his first 2 years of competitive lifting ✅ Body mechanics: short vs tall lifters ✅ Powerlifting as a marathon, not a sprint ✅ Training blocks and trusting your coach ✅ Recovery: sleep, nutrition, and avoiding overtraining ✅ Supplements for peak performance ✅ The role of food as fuel for athletes ✅ Static holds for body conditioning ✅ Overloading vs deloading and smart programming ...and 𝘀𝗼 𝗺𝘂𝗰𝗵 𝗺𝗼𝗿𝗲! 🔥 𝗚𝗲𝘁 𝗿𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝗮 𝗽𝗼𝘄𝗲𝗿-𝗽𝗮𝗰𝗸𝗲𝗱, 𝗶𝗻𝘀𝗽𝗶𝗿𝗶𝗻𝗴 𝗰𝗼𝗻𝘃𝗲𝗿𝘀𝗮𝘁𝗶𝗼𝗻 𝘄𝗶𝘁𝗵 𝗼𝗻𝗲 𝗼𝗳 𝗦𝗼𝘂𝘁𝗵 𝗔𝗳𝗿𝗶𝗰𝗮’𝘀 𝗿𝗶𝘀𝗶𝗻𝗴 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗰𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀! #𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 #𝗦𝗼𝘂𝘁𝗵𝗔𝗳𝗿𝗶𝗰𝗮 #𝗛𝗮𝗿𝗼𝘂𝗻𝗣𝗶𝗲𝘁𝗲𝗿𝘀𝗲𝗻 #𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 #𝗔𝘁𝗵𝗹𝗲𝘁𝗲𝗠𝗶𝗻𝗱𝘀𝗲𝘁 #𝗙𝗶𝘁𝗻𝗲𝘀𝘀𝗣𝗼𝗱𝗰𝗮𝘀𝘁 #𝗠𝘂𝘀𝗰𝗹𝗲𝗚𝗿𝗼𝘄𝘁𝗵 #𝗖𝗼𝗺𝗺𝗼𝗻𝘄𝗲𝗮𝗹𝘁𝗵𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻 #𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆 #𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴𝗧𝗶𝗽𝘀 #𝗣𝗼𝗱𝗰𝗮𝘀𝘁
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  • TMGP Ep 40 with PCA Master Bikini World Champion Elouise Voget — a powerhouse athlete, professional coach, devoted mother, and wife who's redefining what balance, discipline, and success looks like
    Today, we’re joined by Elouise Voget — a trailblazing health and fitness influencer, advanced personal trainer, and nutritionist whose journey is nothing short of inspiring. Elouise made history in November 2024 by becoming the first South African to win the prestigious 𝐏𝐂𝐀 𝐌𝐚𝐬𝐭𝐞𝐫 𝐁𝐢𝐤𝐢𝐧𝐢 𝐖𝐨𝐫𝐥𝐝 𝐂𝐡𝐚𝐦𝐩𝐢𝐨𝐧 title at the 𝐏𝐂𝐀 𝐖𝐨𝐫𝐥𝐝 𝐂𝐡𝐚𝐦𝐩𝐢𝐨𝐧𝐬𝐡𝐢𝐩𝐬 in the Netherlands, cementing her status as a groundbreaking athlete in the world of competitive bodybuilding. Beyond her achievements on stage, Elouise is a dedicated mother, full-time professional, and passionate advocate for functional and rehabilitation training, empowering women — especially moms — to break barriers and realize their full potential. Her story is about resilience, transformation, and the relentless pursuit of greatness, proving that life’s commitments are no obstacle to achieving your dreams. Get ready to be inspired by Elouise’s remarkable journey, her insights on muscle growth, and her mission to uplift others both in and out of the gym. In today’s episode, we dive into a wide range of insights. Some of the topics include: Elouise’s inspiring journey into the niche of prenatal and postnatal fitness for mothers. The importance of dieting, meal prepping, and consistency for long-term success. What it means to be a role model for your kids and lead by example. A behind-the-scenes look at Elouise’s current training routine. Her historic win as the first South African to take the 𝐏𝐂𝐀 𝐁𝐢𝐤𝐢𝐧𝐢 𝐌𝐚𝐬𝐭𝐞𝐫𝐬 title on the world stage. How she structures her cardio routine and stays stage-ready. From UCLA pre-med to health sciences to opening the first EMS gyms in the Gulf — her unique academic and entrepreneurial journey. Why carbs are not the enemy — and how to make them work for you. Supplement options for people with dietary restrictions, including gluten and dairy intolerance. What it’s really like to compete abroad and prepare for international shows. A surprise guest appearance from TMGP’s mascot — Nacho! Balancing breastfeeding with competition prep and maintaining performance. How children often mirror their parents — and how to use that positively. A reminder that it’s never too late to start your fitness journey.
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  • TMGP Ep 39 with elite powerlifter turned IFBB pro bodybuilder and fitness coach Charly Jeoung
    Charly Jeong, known on Instagram as @charlton_banks, is a standout figure in the strength sports community, making his mark as an elite powerlifter turned NPC superheavyweight bodybuilder and co-founder of Team Full ROM. With a decade-long background in powerlifting—boasting a best total of 1925 lbs at 242 lbs—Charly’s journey took a pivotal turn after repeated injuries led him to seek new challenges in bodybuilding. His transition was marked not just by a shift in training focus from pure strength to hypertrophy and aesthetics, but also by an impressive competitive debut: in May 2021, Charly won the overall at his first bodybuilding show, immediately qualifying for the national stage. Later that year, he made a splash at NPC Nationals, earning a spot in the highly competitive first call-outs and finishing top 10—a remarkable achievement for a newcomer. Charly is recognized for his analytical approach to training, emphasizing individualized technique and mind-muscle connection, and for his relentless drive to improve, particularly in building his back and overall stage presence. As he continues to develop as a bodybuilder, Charly’s story stands out for his ability to blend the discipline of powerlifting with the artistry of bodybuilding, inspiring both lifters and fans across the fitness world. In this episode, we dive into the importance of critical thinking in the fitness space, the risks of blindly following trending sports science, and why grounding your training in evidence and reason is more vital than ever. In today’s episode, we dive into a wide range of insights: Some of the topics include: Why sports science research does not hold up like in other scientific fields The importance of anecdotal evidence The origins of the name charly_banks for his Instagram handle Charly’s t ransition from powerlifting to bodybuilding Sustainable training How to break through plateaus Do what you can that works for you Most athletes powerlifters and bodybuilders have regular lives and regular jobs too and its just a hobby More muscle is more strength The gym not being therapy PEDs in professional bodybuilding Harm reduction practices Top Training principles volume vs intensity Optimal training farce with influencers And so much more! Get ready for a truly informative episode.
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About The MUSCLE GROWTH Podcast

Welcome to The MUSCLE GROWTH Podcast (TMGP), where we explore the science of HYPERTROPHY. To help enhance your muscle development, renowned Gains Gurus from across the globe share their wealth of knowledge and experience, providing expert insights to elevate your understanding. Tune in to learn directly from the elites in their fields and unlock the secrets to becoming BIGGER, STRONGER, and BETTER!
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