Bodybuilding Down Under

153: INSIDE THE OCB: GLOBAL GROWTH, DRUG TESTING & THE YORTON CUP FT. LISA BLACKBURN & SEAN SULLIVAN

Welcome to episode 153 of the Bodybuilding Down Under podcast! In this special international edition, we’re joined by Lisa Blackburn, the Australian promoter for the OCB, and Sean “Sully” Sullivan, the long-time OCB promoter from the USA.
Together, we dive deep into the origins, values, and global growth of the Organisation of Competitive Bodybuilders (OCB), an incredibly respected federation in the natural bodybuilding scene. Sully shares how the OCB began and what sets it apart in terms of athlete experience, judging integrity, and drug testing protocols. Lisa takes us through the exciting journey of bringing the OCB to Australia and what local athletes can expect when stepping on an OCB stage.
We also explore:
The prestige of the Yorton Cup and what it takes for Aussie athletes to qualify
Key differences between OCB and other federations
What’s ahead for OCB Australia in 2025 and beyond
Their shared vision for raising the global standard of natural bodybuilding
Enjoy the episode, and don't forget to subscribe, leave a 5-star review, and tag us on Instagram when you share!
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/

152: OPTIMISING YOUR BACK TRAINING FOR HYPERTROPHY

Welcome to episode 152 of the Bodybuilding Down Under podcast!
This week, we turn our attention to back hypertrophy, breaking down what it really takes to build width, thickness, and detail across every region of the back. Whether you're trying to unlock the secret to wider lats, build a denser middle back, or figure out if shrugs are worth your time, this episode is packed with practical insights.
Here’s what we cover in today’s episode:
🔹 Best backs of all time – The physiques that inspire us and what we can learn from them.🔹 Favourite back machines – From plate-loaded pulldowns to chest-supported rows.🔹 High frequency training – Could doing pull-ups every day work?🔹 Lengthened partials & full ROM – Where should your range of motion focus be?🔹 Deadlifts for back growth – Do they build your back or just fatigue you?🔹 Upper traps – Are rows enough, or do shrugs have a place?🔹 Middle back & lat growth – Divisions of the lats, target areas, and smarter programming.🔹 Rear delts – Our favourite movements and where to place them in your training week.
If you’re serious about building an elite-level back, this episode is a must-listen!
As always, thanks for tuning in. If you enjoy the episode, don’t forget to subscribe, leave a five-star rating, and share it to your IG story, tag us so we can repost! Your support helps us keep delivering quality content each week.
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/

151: NAILING YOUR OFF-SEASON NUTRITION, PREP CARDIO RANKED & SIGNS YOU'RE PEAKING TOO SOON

Welcome to episode 151 of the Bodybuilding Down Under podcast!In this week’s episode, your hosts dive into another listener Q&A, covering a wide range of topics such as following a meal plan in the off-season, favourite (and least favourite) forms of cardio during prep, and what makes someone a coachable athlete.
They also touch on whether bodybuilding comp nutrition needs to be repetitive, how to tell if you're ahead of schedule in a prep and when to pull back on your deficit, and the potential differences in progress between a first-time hypertrophy trainee at age 20 versus 35.
Thanks again for tuning in, we hope you enjoy the episode!We’d really appreciate it if you subscribed to the show and left a five-star review, as it helps the podcast grow. Take a screenshot and share it on your IG story, don’t forget to tag us using the handles below.Stay tuned for more weekly episodes!
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/

150: NATHAN WALLACE’S EPIC COMEBACK: THE ROAD BACK TO THE STAGE

Welcome to episode 150 of the Bodybuilding Down Under podcast!
We’re celebrating this special milestone with an incredible guest - Nathan Wallace, a celebrated pro natural bodybuilder and experienced coach in the industry. After a long hiatus from the stage, Nathan made his highly-anticipated return to the competitive scene, and we had the pleasure of diving deep into his journey.
In this episode, we cover:
What motivated Nathan to step back on stage — why now?
The toughest challenges of making a comeback after such a long break.
The importance of a strong support system and how it contributed to his success.
How his approach to training and nutrition evolved for this prep.
Changes he’s noticed in the bodybuilding scene since his last time competing.
Reflecting on his contest prep — anything he wishes he’d done differently?
Special moments, camaraderie, and memories from his recent prep.
What’s next for Nathan — is another competition on the horizon, or is the focus shifting?
Thanks for tuning in to this special episode, and we hope you enjoy it! We would greatly appreciate it if you could subscribe to the channel and leave a five-star rating, it truly helps the podcast grow. Take a screenshot and share it on your IG story, and don’t forget to tag us via our IG handles below.
Stay tuned for more exciting episodes released weekly!
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/

149: DFBA x NBA x BDU | NATTY BODYBUILDING REVOLUTION

Welcome to another episode of Bodybuilding Down Under! This week, we sit down with James Johnson from Natty News Daily and Stuart O'Brien & Scotty Morrell from NBA to discuss the Drug Free Bodybuilding Alliance (DFBA).
We dive into key questions such as:✅ The goals and mission behind the DFBA✅ What competitors and federations can expect✅ Regulations surrounding natural status✅ Future competition plans for the DFBA
If you're a natural bodybuilding competitor, coach, or fan, this is an episode you won’t want to miss!
Thank you again for tuning in, we appreciate your support! Don’t forget to subscribe, leave a five-star rating, and share this episode on your IG story. Tag us via our IG handles below!
Stay tuned for more episodes dropping weekly!
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/

148: EVERYTHING YOU SHOULD KNOW BEFORE STARTING A PREP

Welcome to episode 148 of the Bodybuilding Down Under Podcast!
In this episode, we dive into the tough but rewarding journey of contest prep. From the physical and mental challenges of training and dieting, to dealing with food cravings and managing expectations from both yourself and others, we cover it all. We’ll also discuss the often-overlooked post-show phase—how to navigate the highs and lows after stepping off stage and the importance of recovery. Whether you're prepping for your first competition or have been through it before, this episode offers real insights and advice for anyone in the fitness community.
As always, thanks for tuning in! If you enjoy the episode, don’t forget to subscribe, leave a five-star rating, and share it on your IG story - tag us so we can see it! Your support helps us keep bringing you top-tier content every week.
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/

147: THE REAL REASON YOU CAN'T GET SHREDDED

Welcome to episode 147 of the Bodybuilding Down Under Podcast!
This week, your hosts are down to just three as Jack bravely fights Cyclone Alfred on the front line. What remains of the BDU crew dive into an Arnold recap, chat about the new rules for WNBF Classic Physique and they reveal the real reason why most people don't achieve true conditioning onstage... spoiler alert, it isn't because they aren't lean enough!
As always, thanks for tuning in! If you enjoy the episode, don’t forget to subscribe, leave a five-star rating, and share it on your IG story - tag us so we can see it! Your support helps us keep bringing you top-tier content every week.
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/

146: INSIDE ICN NATIONALS: PERTH’S FIRST-EVER CHAMPIONSHIP WITH RYAN FREDERICKS

Welcome to episode 146 of the Bodybuilding Down Under podcast!
This week, we sit down with Ryan Fredericks, President of ICN Western Australia, to discuss the ICN Nationals for Season A - hosted in Perth for the first time ever! We dive into what this milestone means for the natural bodybuilding community, the challenges of organising a national-level event, and what athletes and spectators can expect.
Here’s what we cover in today’s episode:
🔹 Ryan’s journey in bodybuilding and how he became ICN WA President.🔹 The significance of bringing ICN Nationals to Perth and its impact on the local scene.🔹 The event schedule and standout features for competitors and fans.🔹 Behind-the-scenes insights on preparing for a national championship and overcoming logistical challenges.🔹 Athlete and fan responses to Perth hosting the Nationals.🔹 How ICN VIC ensures fair competition and upholds the integrity of natural bodybuilding.🔹 Opportunities for local businesses and sponsors to support the event.🔹 The future of bodybuilding in WA and the legacy this Nationals will leave behind.
If you're interested in the growth of natural bodybuilding or curious about the behind-the-scenes of hosting a national competition, this episode is a must-listen!
As always, thanks for tuning in! If you enjoy the episode, don’t forget to subscribe, leave a five-star rating, and share it on your IG story - tag us so we can see it! Your support helps us keep bringing you top-tier content every week.
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/

145: THE BEST FIRST CALLOUTS IN BODYBUILDING HISTORY | WHEN IS TOO EARLY FOR YOUR FIRST COMPETITION?

Welcome to episode 145 of the Bodybuilding Down Under podcast!
This week, your hosts dive into another packed episode, covering a range of exciting topics, including the impact of age on competition prep, whether the Olympia should introduce a cut round, and our dream first callouts across different eras of bodybuilding - both natural and enhanced. Plus, we discuss the latest in the bodybuilding scene, updates on our own journeys, and much, MUCH more!
Thank you again for tuning in! If you enjoy the podcast, please subscribe and leave a five-star rating, it really helps us grow. Take a screenshot and share it on your IG story, and don’t forget to tag us using the handles below!
Stay tuned for more episodes every week!
 
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/

144: OPTIMISING LOWER BODY TRAINING FOR HYPERTROPHY

Welcome to episode 144 of the Bodybuilding Down Under podcast!
This week, we take a deep dive into lower body training for hypertrophy, breaking down the most effective strategies for building quads, hamstrings, glutes, adductors, and calves. Whether you’re fine-tuning your squat pattern, debating leg press vs. squats, or wondering if direct adductor work is necessary, we’ve got you covered with practical insights to maximize your gains.
Here’s what we discuss in today’s episode:
🔹 Quads – Finding your ideal squat pattern, squat vs. leg press, leg extensions, and the role of metabolite sets.🔹 Hamstrings – Hinge vs. leg curl variations and why hamstring volume has historically been so low.🔹 Glutes – Why they’re not just for the ladies, training in different planes, and whether abduction work is worth it.🔹 Adductors – Is direct work necessary for your physique goals?🔹 Calves – Seated vs. standing calf raises, lengthened position training, and the ideal frequency for stubborn calves.
If you're serious about lower body hypertrophy, this episode is a must-listen!
As always, thanks for tuning in. If you enjoy the episode, don’t forget to subscribe, leave a five-star rating, and share it on your IG story, tag us so we can see it! Your support helps us keep bringing you top-tier content every week.
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/