RP Strength Podcast

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00:00 Dr. Mike returns: dieting, lifting, and jiu-jitsu 00:02:40 Mike's phone-number leak story 00:09:22 Why busy people overcomplicate fitness 00:11:54 Health measurements: what to track 00:17:00 Measuring health versus improving it 00:30:20 Two 30-minute workouts per week 00:34:30 How to structure efficient superset workouts 00:42:29 Simple nutrition: protein and vegetables 00:46:30 Adjusting meals for fat loss or maintenance 00:53:50 Business dinners, alcohol, and restaurant choices 01:00:00 Convenient protein options 01:02:25 Applying the basics to any busy schedule

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Milo Wolf's Links: YouTube: @DrMiloWolf Instagram: @drmilowolf ResearchGate: Milo Wolf 00:00 Intro, gardening, and the UK heat 07:01 Is one gram per pound enough? 08:02 Where the 1.6 g/kg recommendation came from 15:34 Newer protein research and diminishing returns 19:51 Higher protein during a cut 22:00 Trading carbs for protein: performance versus muscle growth 29:10 Pre-workout carbs and training hungry 40:11 Research updates and Milo's protein targets 46:15 Practical ways to eat more protein 52:26 Protein shakes, fullness, and filling meal ideas 56:26 Final protein takeaways

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Mr. Deto's Links: Instagram: @__team_deto_ Email: strength7044@yahoo.com 00:00:00 How Nick and Mr. Deto became training partners 00:05:22 Programming a deadlift and managing fatigue 00:09:10 How to know when a deload worked 00:12:38 Deto's path into lifting and powerlifting 00:20:00 Starting a coaching career before social media 00:23:51 Real coaches versus fitness influencers 00:30:09 General population versus competitive athletes 00:32:22 Who needs a planned deload? 00:37:03 Powerlifting periodization after a meet 00:46:20 Periodization for competitive bodybuilders 00:51:32 Sumo deadlifts, bench arches, and the strongest lifters 00:57:20 Training-partner stories and how to contact Deto

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Pak's Links: Website: drpak.com Instagram: @dr__pak YouTube: @Dr__Pak Book: Train Smarter, Not Longer 00:00 Why deloads are so controversial 01:40 What deloads were originally supposed to do 03:03 The first research and the case for reactive deloads 05:27 What studies on time off actually show 07:20 How Nick and Mike discovered deloads in practice 15:47 Training around aches, fatigue, and heavy workloads 20:10 Verify fatigue with performance before taking time off 26:17 Beginners, advanced lifters, and deload frequency 28:01 Vacations and real-life opportunities to reduce training 36:05 Exercise swaps, pain management, and staying consistent 40:22 Nick's practical approach to scheduled deloads 48:14 Coaching athletes through an intentionally easier week

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Benefits of Fiber Article: https://rpstrength.com/blogs/articles/the-fiber-cheat-code Dr. Eric Trexler's Links: Instagram: @trexlerfitness ResearchGate: Eric Trexler publications Research review: MASS Research Review 00:00 Travel, training, and local sports banter 04:34 Why fiber is suddenly everywhere 05:33 Daily fiber targets and the 14-grams-per-1,000-calories rule 11:59 Fiber's long-term health benefits 14:42 How much fiber is too much? 16:07 What legally and practically counts as fiber 18:29 Soluble versus insoluble fiber 24:09 Food sources, supplements, and psyllium husk 27:57 Sugar alcohols and fiber-adjacent ingredients 35:37 GLP-1s, appetite, gum, and diet products 40:22 Protein bars and fiber fortification 49:49 Troubleshooting GI symptoms and increasing fiber safely

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Guest Links Dr. Milo Wolf's Links: YouTube: @DrMiloWolf Instagram: @drmilowolf ResearchGate: Milo Wolf Timestamps 00:00 Gardening, healthy eating, and body composition 04:09 Is body recomposition fact or fiction? 08:11 What recomp studies show from beginners to advanced lifters 14:05 Maintenance versus a calorie surplus 18:49 How much energy muscle growth actually requires 23:28 Who should choose recomp instead of bulking 30:09 Body-fat level, leanness, and when recomp is a poor fit 36:13 Advanced lifters and the difficulty of measuring progress 40:14 Training and recovery at maintenance 44:01 Recomp after injury or a major change in training status 47:00 Patience, coaching, and recognizing slow progress 51:20 Protein, calories, and practical recomp guidelines

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Pak's Links: Website: drpak.com Instagram: @dr__pak YouTube: @Dr__Pak Book: Train Smarter, Not Longer Timestamps 00:00 Knicks, the World Cup, and European sports culture 07:46 Is one set enough to build muscle? 11:28 What the research says about volume and strength 14:33 Low-volume training for muscle and health 18:58 Mechanisms versus real-world training outcomes 21:17 Building muscle versus maintaining it 28:47 Progressive overload and ramping up volume 34:54 Strength gains versus muscle growth 40:01 Why all-out intensity is romanticized 47:13 Practical volume and intensity takeaways

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Guest Links Dr. Milo Wolf's Links: YouTube: @DrMiloWolf Instagram: @drmilowolf ResearchGate: Milo Wolf Timestamps 00:00 Heat, sweating, and World Cup banter 07:40 What rep ranges actually build muscle? 12:30 The effective 4-to-50-rep range and muscle fiber types 15:50 Can you tell whether you are fast-twitch or slow-twitch? 21:56 Fiber types in sports, bodybuilding, and powerlifting 26:01 Why 4 to 12 reps has a practical advantage 29:07 Volume, proximity to failure, and stretch matter more 35:02 Matching rep ranges to pain, experience, and exercise selection 39:02 How to train for strength and muscle growth together 44:42 High reps versus heavy sets: physical and psychological fatigue 49:47 What the fatigue research shows and the final recommendations

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Guest Links Dr. Eric Trexler's Links: Instagram: @trexlerfitness ResearchGate: Eric Trexler publications Research review: MASS Research Review Timestamps 00:00 Weight-loss non-responders and the laws of thermodynamics 03:22 Rare medical conditions and extreme hunger 06:34 Hunger genetics, GLP-1s, and learning empathy 12:15 Lipedema and regionally resistant fat 21:48 PCOS, hypothyroidism, and what they do to metabolism 31:08 Three reasons weight loss can feel impossible 36:34 Tracking errors and the classic underreporting study 46:08 Food-label and restaurant-calorie errors 50:33 Controlled diet research and metabolic adaptation 58:39 Support, adherence, and why consistently showing up works 01:03:14 GLP-1s, side effects, and personalized dosing 01:10:45 Aging, activity, stress, and the myth of the 40-year-old metabolism

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Guest Links Dr. Eric Trexler's Links: Instagram: @trexlerfitness ResearchGate: Eric Trexler publications Research review: MASS Research Review Timestamps 00:00 Conference travel, weight-loss non-responders, and the episode setup 07:03 What counts as a training non-responder? 08:53 Measurement error and why short studies can mislead 10:53 Replication and better individualized research designs 16:30 General response versus program-specific response 19:25 Why advanced lifters struggle to measure small changes 33:34 Can muscle fiber type affect training responsiveness? 37:22 Why narrower studies produce better answers 39:28 Are true non-responders real? 44:10 What to do when your progress is unusually slow 50:27 Before you give up: time, volume, intensity, and mindset 54:39 The calf-training example, Eric's links, and closing

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Pak's Links: Website: drpak.com Instagram: @dr__pak YouTube: @Dr__Pak Book: Train Smarter, Not Longer Timestamps: 00:00 Intro and the case for revisiting bro science 04:33 Protein absorption and large protein meals 07:41 How much protein lifters actually need 11:36 Diet vs. training for body composition 15:23 The anabolic window and pre-workout nutrition 22:08 Why dirty bulking does not build extra muscle 24:22 Squats, deadlifts, hormones, machines, and failure 30:27 Fitness tribalism and muscle confusion 37:07 BCAAs, supplement marketing, and cardio 43:44 Stretching, isolation exercises, and rep ranges 48:51 Defining failure and whether the big three are necessary 53:35 Dr. Pak's book and closing thoughts

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Milo Wolf's Links: YouTube: @DrMiloWolf Instagram: @drmilowolf ResearchGate: Milo Wolf Timestamps: 00:00 Intro and RP app research preview 06:29 What drop sets are and why they work 10:17 Drop sets vs. myo-reps, rest-pause, and supersets 15:18 The warm-up debate for older and advanced lifters 25:22 Drop-set research and time savings 27:09 How to structure drop sets and reduce the weight 31:35 Best rep ranges, discomfort, and training to failure 35:10 The best exercises and gym setups for drop sets 43:22 High reps, failure accuracy, and common mistakes 46:35 When drop sets are a poor fit 52:53 Joint-friendly use cases, app tracking, and programming

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Big Brev's Links: StudioBrev: studiobrev.com Bass Singer Academy: basssingeracademy.com YouTube: Danny Brevik Instagram: @bigbrev TikTok: @bigbrevik Link hub: hoo.be/bigbrev Timestamps 00:00 Intro and who Big Brev is 00:21 Opera singer, voice teacher, RP athlete, and influencer background 01:10 Starting on TikTok and discovering social media reach 02:03 The viral "Yo Ho" sea-shanty moment and 14 billion streams 03:07 Record-label attention, internet virality, and not overthinking cringe 05:17 Authenticity, Viking covers, and handling comments online 07:33 Childhood singing, being labeled the fat kid, and finding confidence 10:22 Confidence, bullying, and the chip-on-the-shoulder mindset 13:14 Choir, musical theater, opera training, and meeting his wife 18:33 Opera career highlights and turning performance into a profession 31:00 Big Brev's fitness…

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Pak's Links: Website: drpak.com Instagram: @dr__pak YouTube: @Dr__Pak Book: Train Smarter, Not Longer: The Minimum Effective Dose for Muscular Development - https://us.humankinetics.com/products/train-smarter-not-longer?srsltid=AfmBOopPR3bytn6NJ-_TUdH_akLG-d9p6Nry1ntEClMBy3P0C5CoIFZE Timestamps 00:00 Intro, Dr. Pak's Greek rap album 01:38 Summer shredding and why aggressive fat loss is on the table 02:25 Slow fat loss, lean mass retention, and the classic deficit research 03:47 Why a 700-800 calorie deficit can make sense for average lifters 08:25 Controlled aggressive dieting versus crash dieting 10:11 The psychology of getting the diet over with sooner 12:09 The maintenance rebound risk after a hard cut 13:33 Who aggressive dieting is for, and who should stay slower 17:43 Body-composition research, bodybuilding prep, and lean mass loss context…

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Guest Links Colton Engelbrecht's Links: Instagram: @colton_the.limit.breaker Timestamps 00:00 Intro and why Colton's lifts look unreal 01:18 Colton's Instagram and current size 02:07 Best lifts, 1,100-pound deadlifts, and fake-plate reactions 07:47 Growing up in South Africa and early sports background 09:45 Getting into lifting through CrossFit and Olympic lifting 12:32 First powerlifting meets, early totals, and record chasing 18:04 Self-coaching, research, high-rep training, and programming basics 20:36 Working with Thomas Lilley and improving technique 22:45 Meet-day mindset and staying calm under huge weights 33:39 Bulking, appetite, and using the RP Diet Coach App 40:33 Travel, Moscow, future U.S. meets, and long-term competition planning 47:22 The path from powerlifting to strongman goals 48:11 A sample 6,000-calorie day of eating 53:08 Colton's…

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. James Hoffmann's Links: Free TRT Guide Instagram: @rpdrjames Timestamps: 00:00 Intro and Dr. James returns for Men's Health Month 01:24 James' upcoming TRT guide and why the topic matters 03:29 Why TRT is becoming more mainstream and less taboo 05:03 What counts as TRT vs. recreational/performance-enhancing use 07:10 TRT as testosterone replacement therapy and medical supervision 08:16 Finding the right dose: benefits, risks, and side effects 10:00 When "TRT" starts looking like too much testosterone 10:51 Blood work, labs, TRT Kingdom, and clinician oversight 11:26 Why chasing the high end of the range can backfire 12:49 Why lower testosterone may be normal for some people 14:00 Practical takeaways before considering TRT

Get The Aesthetic Revolution: Book: The Aesthetic Revolution: Embracing Vanity and the Future of Fitness to Unlock Your Healthiest Self Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Timestamps 00:00 Intro and Dr. Mike's book release 03:23 The Aesthetic Revolution and why the title uses "vanity" 05:48 When vanity is toxic versus useful 10:58 Why so many clients really want to look better 12:33 What the book covers: training, diet, surgery, drugs, and support 13:23 Self-image, compliments, and accepting appearance changes 16:24 RP transformation stories and social treatment after weight loss 35:11 Surgery choices, hair transplants, and personal preference 39:41 What changed while writing the book 40:03 New drugs, age reversal, and future-looking claims 47:21 Teen aesthetic upgrades and the ethics of intervention 53:02 Why the book exists and who should read it

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Guest Links Dr. Milo Wolf's Links: Website/Coaching: Wolf Coaching App: MyoAdapt YouTube: Dr. Milo Wolf Instagram: @wolfcoach_ Timestamps 00:00 Intro and why warmups matter 00:46 Why warmups may be overrated for hypertrophy 03:21 General vs specific warmups and static vs dynamic stretching 04:41 Static stretching and short-term performance tradeoffs 07:25 Stretching and injury-prevention evidence 10:08 FIFA 11, strength training, plyometrics, and multi-part warmups 11:42 Why plyometrics can build resilience 15:55 Mechanisms: temperature, oxygen uptake, psychology, and neural readiness 18:16 Sports-team warmups, coaching logistics, and specificity 38:29 Nick's real warmup routine and Milo's reaction 49:20 Milo's default warmup recommendation 53:07 Pain, injury, and adjusting the approach

A bonus episode on The Enhanced Games! A treat for being such a jacked, good looking, and smart listener like you, Greg! Yes, we can see you through your webcam... Please stop doing that thing with Capri-Suns! Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Guest Links Dr. Derek Wilcox's Links: Website/Coaching: Wilcox Strength Inc. RP Coaching: Derek Wilcox | PhD Instagram: @wilcoxstrengthinc Timestamps 00:00 Intro and what the Enhanced Games are 02:01 Why "enhanced" does not mean a drug free-for-all 03:49 Transparency, bloodwork, and the public-health question 06:17 Derek's background around clean and enhanced athletes 09:41 Why PEDs do not turn average athletes into world record holders 12:03 TRT, hormone levels, and performance misconceptions 15:16 Genetics vs drugs in elite sport 18:14 BALCO, baseball, and public narratives around PEDs 35:13 The $10 million sprint offer and money in sport 45:21…

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Timestamps: 00:00 Intro, Mike's sickness, Nick's shoulder, and training downtime 05:05 Beginner weight selection and progressive overload 06:34 When to switch exercises in a program 10:23 Can lower weight and higher-volume lifting still grow muscle? 13:37 Deep stretch, hypertrophy, and what we know from research 15:29 Adding CrossFit, cardio, or running to strength training 19:02 Bodybuilders, strongman potential, and natural physique limits 20:35 What to do when the same muscle keeps getting injured 23:25 Power work, lifting, and jiu jitsu performance 25:16 Brain fog while cutting and practical diet adjustments 26:36 Carb timing versus total carb intake 28:36 Protein needs while bulking 30:42 Can natural bodybuilders get to 8% body fat? 32:04 Best cardio for fat loss and why steps matter 34:34 Emphasizing weak muscle groups while cutting 35:59…

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. James Hoffmann's Links: Tactical Fitness Guide Instagram: @rpdrjames Military/First Responder RP Discount https://rpstrength.com/pages/military-and-first-responder-discount Timestamps: 00:00 Intro and James' current training 04:59 Memorial Day, Murph, and tactical training 05:43 Why James got interested in tactical populations 10:24 Why common fitness tests can point tactical athletes in the wrong direction 15:00 Body composition, strength, and cardio as prerequisites 18:38 Training cops more like MMA athletes 27:52 Body composition as the first tactical priority 32:52 Periodization and readiness for tactical professions 39:35 Law enforcement KPIs: strength, grip, sprinting, and jumping 46:06 Tactical guides, skills, and job-specific training 53:05 What's in the law enforcement article and upcoming resources

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Pak's Links: Instagram: @dr__pak YouTube: @Dr__Pak Website: drpak.com Timestamps: 00:00 Intro and Dr. Pak's secret Greek rap career 05:00 Big rock 1: sleep regularity matters more than total duration 12:40 Why dieting and being lean wrecks your sleep 15:05 Big rock 2: stress management and mindfulness 18:35 Big rock 3: managing training load 22:30 Cold water immersion: good for soreness, bad for post-workout hypertrophy signaling 25:40 Sauna: neutral to positive for muscle growth and a better bet than cold 34:00 When cold actually makes sense: in-season athletes on back-to-backs 36:00 Massage: soreness and flexibility benefits but no magic for muscle growth 40:30 Massage guns: mixed evidence, impairs explosive performance if used pre-workout 45:00 Cannabis and alcohol: occasional is fine, daily use is a net negative 58:00 Don't skip the big rocks…

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Eric Trexler's Testosterone Article: https://rpstrength.com/blogs/articles/testosterone-101 Dr. Eric Trexler's Links: Instagram: @trexlerfitness ResearchGate: Eric Trexler publications Twitter/X: @EricTrexler Timestamps: *]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:38bd9935-8e75-41fc-83d4-f88be01997e8-15" data-testid= "conversation-turn-2" data-scroll-anchor="false" data-turn= "assistant"> 00:00 Intro, North Carolina and summer plans 04:27 Why testosterone and TRT have become more common 05:57 What testosterone is, normal male ranges, puberty, and low-T…

00:00 Intro + why Nick wanted Justin on 01:05 What a "process coach" actually is 05:13 Why mindset alone is not enough by itself 07:00 Consistency over perfection: friction, environment, and better systems 12:41 Why you should only change one variable at a time 16:05 Justin Sua's background: baseball, sports psych, and coaching journey 20:22 From coaching to the Browns, WWE, Google, and UConn 29:10 Applying these systems to fat loss, muscle gain, and body composition 41:59 Why advanced people have more flexibility, but beginners need simplicity 50:01 "Are you prepared for this moment?" Confidence, routines, and missed habits 52:40 Building a "feel ready" system with elite athletes 55:52 Why community and masterminds accelerate growth

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Milo Wolf's Links: Instagram: @drmilowolf YouTube: @DrMiloWolf ResearchGate: Milo Wolf Timestamps: 00:00 Intro + Milo's current split: full body every day 01:18 Why Milo trains full body every day 09:01 Does high-frequency training beat up your joints? 11:06 Do you actually need to warm up for hypertrophy? 15:29 The best training split/frequency for advanced lifters 17:13 How many sets per workout is too many? 24:19 Should you train a muscle if it's still sore? 29:10 How to know if you should train more days per week 38:42 Best split for beginners, intermediates, and advanced lifters 44:00 Full body vs upper/lower vs push pull legs 46:25 How specialization changes your ideal split 50:30 Is cramming all your volume into one workout still worth it?

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Guest Links Instagram: @cartervailmusic YouTube: @cartervailmusic Spotify: Carter Vail Official links: bio.to/cartervail Timestamps 00:00 - Intro and welcome to Carter Vail 01:38 - Entertainment versus education in creator content 08:30 - Nashville engineering job and committing to music full time 16:30 - College football background and moving toward LA 21:22 - Training and diet realities while touring 32:17 - Finding RP content and improving gym approach 38:20 - Managing jiu-jitsu training with a busy schedule 53:50 - Writing the next record and creative process behind new music

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Corey Lindner's Links: Instagram: corey_lindner OCB Team Page: Team Corey Conditioned Timestamps: 00:00 Intro and first-time guest welcome for Corey Lindner 05:21 Athletic background: track, high jump, and early lifting 10:15 Military and fire department experience 13:45 Transition into bodybuilding coaching 17:45 Going full time into coaching after losing the firefighter clearance 30:03 Coaching client breakdown: 95% female and how that shaped his approach 34:19 Meathead vs science-based: finding the middle ground on load and tension 47:00 How coaching detail changes from novice to advanced athletes 50:30 Why division-specific criteria matter, especially in women's classes 55:30 Where to find Corey and final wrap-ups

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Gerald Ernat's Links: Instagram: @geraldernat RP Strength coaching page: Work with Gerald RP article: Inside H2F: How the Army Is Redefining Soldier Fitness Timestamps: 00:00 Intro and April Fool's Day 02:25 Gerald's day job: Sports Dietitian for the US Army 05:54 Common soldier nutrition myths: protein timing, extreme diets, and supplement nonsense 10:50 Why soldiers should NOT show up shredded to basic or Ranger School 25:22 Army Body Composition Program: how soldiers get screened and flagged 32:15 Gerald's backstory: losing 70 pounds after high school and getting into lifting 45:15 How coaching soldiers and online RP clients is similar 48:00 On-the-go nutrition go-tos and the protein-plus-fiber framework 53:45 Client success story and wrap-up

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Eric Trexler's Links: RP article: Caffeine, The Double-Edged Sword Stronger by Science: The Lifter's Guide to Caffeine Instagram: @trexlerfitness ResearchGate: Eric Trexler publications Twitter/X: @EricTrexler Timestamps: 00:00 Eric and Nick's BEEF 🥩 06:53 Caffeine's prevalence in fitness 09:10 Eric's caffeine research background 11:04 Daily caffeine intake (1g/day of caffiene safe?) 17:30 Effective dosing by bodyweight and when high doses backfire 22:30 Tolerance and habituation: why your caffeine stops working 30:15 Caffeine withdrawal: symptoms, timeline, and how bad it actually gets 41:30 Caffeine sensitivity and genetics 44:00 Practical upper limits and sleep tradeoffs 48:00 Strategic caffeine use, deloads, and re-sensitizing 50:15 Different delivery forms: drinks, food, pills, and gum 53:45 Does caffeine Dehydrate you? Wrap-up and where to…

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Mike T. Nelson's Links: Website: https://miketnelson.com/ Instagram: https://www.instagram.com/drmiketnelson/ Timestamps: 00:00 Intro - What brings Dr. Mike back? 01:20 Dr. Mike's background and how he landed in HRV research 05:45 What HRV is in plain language 09:06 How training stress changes HRV acutely and across recovery 16:00 Deload timing: proactive blocks vs reactive adjustments 26:55 Athlete vs lifestyle stress: using HRV to decide when to push or pull back 39:30 Aerobic base, breathing rate, and resilience 43:45 Supplements and what actually matters 49:00 Device accuracy, nightly measurements, and low resting HR caveats

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Milo Wolf's Links: YouTube: https://www.youtube.com/@DrMiloWolf Instagram: https://www.instagram.com/drmilowolf/ ResearchGate: https://www.researchgate.net/profile/Milo-Wolf Timestamps 00:00 Intro,Wolf call, s**ty weather 02:35 Why training close to failure generally improves hypertrophy 05:05 Reactive vs planned deloads and fatigue trade-offs 12:29 Injury risk perspective: failure training in context 15:42 Study breakdown: failure vs past-failure training 33:53 Three ways to train past failure: partials, drop sets, and cheat reps 38:45 More stimulus > less volume 47:09 Minimal training dose: how little time can still work 53:36 Escaping all-or-nothing thinking in fitness 59:12 How to track progress when using failure and beyond-failure methods

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Pak's Links: https://www.instagram.com/dr__pak/ https://www.youtube.com/@Dr__Pak 00:00:00 - "The Pakman's" Greek heritage 00:06:25 - Myth 1: Can you actually measure body fat accurately? 00:10:45 - Why body fat tests vary so much (Dexa, Bod Pod, BIA) 00:15:30 - Waist circumference as a better health predictor 00:21:10 - Myth 2: Does high body fat prevent muscle gain? 00:27:30 - The challenge of maintenance 00:33:00 - Defining a healthy body fat range for men and women 00:37:45 - Visual body fat charts and why they are unreliable 00:44:00 - How lighting and social media distort our expectations

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Dr. Mike T. Nelson's Links: https://www.instagram.com/drmiketnelson/ miketnelson.com 00:00:00 - Intro 00:05:45 - Dr. Mike T. Nelson's background 00:07:20 - Defining metabolic flexibility and fuel switching 00:09:00 - Genetic components of metabolism and the Pima Indian studies 00:15:30 - Training your body to become more efficient at burning fat 00:20:15 - Why carbohydrates are the preferred fuel for high-intensity power 00:29:48 - The truth about fasted cardio for physique athletes 00:39:21 - Using HRV to gauge recovery and cardio volume 00:41:28 - High protein diets (1.5g+ per lb) and hunger management 00:53:37 - NEAT and the subconscious reduction of movement during dieting 01:04:07 - The importance of VO2 Max for recovery in the offseason

Ethan's Links: Podcast + More Weekly Lives: https://2way.tv/ethansuplee/ Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00 - Intro & Welcome Back (5.5 years since last episode) 06:16 - Ethan's Backstory: First Diet at Age 5 09:00 - Hitting 536 lbs: The Freight Scale Story 15:50 - "Just Don't Eat Bread" 22:55 - Discovering Dr. Mike's TEDx Talk: Ethan hates it 😂 40:10 - The Maintenance Revelation: Harder Than Dieting? 51:15 - GLP-1 Discussion: Why Ethan Hasn't Tried Them 52:30 - Treating Weight Like a Chronic Condition (Sobriety Parallel) 59:15 - The Future of Dieting: Hunger as a "Solved Problem" 01:05:45 - Closing: "Life is Not Really a Struggle Anymore"

00:00 - Intro: Is Milo Batman or Robin? 01:00 - How he finished a PhD young (23 YO BABY 💥) 06:30 - Why Milo chose to study exercise physiology 11:49 - What got Milo into lifting? 16:30 - Bulking mistakes: why big surpluses usually mean mostly fat gain 26:30 - How Milo started studying ROM as it's related to hypertrophy 38:45 - Not all partials are equal: stretch-position vs squeeze-position 44:30 - How Milo feels being assigned "The Stretch Guy" 49:50 - Milo's principled protocol for max hypertrophy 56:00 - Rep standardization: partials vs full ROM; Tempo and injury prevention

00:00 - Intro 00:00:51 - Will has cerebral palsy: what it actually looks like day to day 00:02:57 - Growing up with CP, how Will started lifting, and what early training looked like 00:15:08 - Gym confidence, feeling judged, and pushing past the "new guy" phase 00:19:11 - Exercise selection: why barbell squats are tough (and what he does instead) 00:33:24 - Machines, imbalances, and unilateral work 00:38:20 - Should you compete? Dieting realities and expectations 00:40:50 - Bulking: eating enough, high protein, and making it work in real life 00:54:49 - Advice for lifters with disabilities

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00:00 - We've got PhDs at home - the PhDs at home: Dr. Pak 00:02:00 - Dr. Pak's educational background 00:06:04 - Starting out for free: building experience in research and coaching 00:10:04 - Minimum effective dose and "volume tribalism" 00:20:45 - The "3-5 must-haves" for training: effort, enough volume, long-term consistency 00:23:30 - Setting realistic physique expectations 00:27:50 - The illusion of optimal 00:34:10 - Exercise selection flexibility + why titles/thumbnails look "absolute" but content is nuanced 00:42:10 - The "52 sets" misconception: specialization phases, tradeoffs, bad extrapolations 00:50:00 - Dr. Pak's current training, strength numbers, and bulking history

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00 - Intro 03:20 - Is the 10,000-hour rule a myth? 07:15 - Specializing too early 13:43 - Why Doing Multiple Sports Can Make You Learn Faster (and Win More Later) 24:29 - The Hidden Cost of Early Specialization: Burnout, Injuries, and Quitting the Game 28:08 - What Makes Kids "Great" Often Fails at the World-Class Level 31:13 - Youth Stars Rarely Become Adult Legends: The 90% Turnover Reality Check 35:32 - How Sticking With It Paid Off for Nick and Eric 48:00 - When It's Appropriate to Specialize | Limitations of Specializing 59:35 - Practical Playbook: The 4 Takeaways You Can Apply to Training, Parenting, and Progress

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00 - Intro 01:15 - How Milo and Pak found RP 05:10 - Milo and Pak's lifting > research arc 18:30 - How "evidence based" fitness has changed over the last 10 years 23:35 - What does "evidence based" actually mean 37:30 - How science is being misrepresented 49:15 - Looks ≠ Expertise 52:50 - Upcoming research and projects

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00 - Christmas magic ✨ 04:10 - Dr. Mike's distain for modern Batman 06:05 - Bodybuilders ≠ Hollywood 12:20 - Muscle loss isn't one-size-fits-all 24:30 - Does diet duration effect muscle loss? 28:30 - Do men lose more muscle when dieting? 34:40 - Are people losing excess muscle on Ozempic? 40:40 - Organ size shifts when gaining and losing fat 44:00 - Factors that make muscle loss worse in a deficit 50:15 - Setting realistic body fat targets 1:00:00 - Best rate of loss / Protein intake / Cardio for muscle retention 1:06:00 - Objections to modern weight loss drugs 1:12:45 - Carb/macro intake for muscle retention

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00 - Intro - kids are ruthless 14:45 - Dr. Mike's full arc: time off > contest prep 28:30 - Cutting setup: pharm, Calories, steps, diet breaks 38:20 - How Mike found the "sweet spot" for his dieting setup 47:15 - Mike's split 53:45 - GLP-1 stack talk (Tirzepatide/RETA) + "future of bodybuilding" take Happy New Year!

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00 - Intro 00:20 - Five Nights at Freddy's chaos 03:30 - Mike's "performance" issues 04:44 - Cialis/Viagra as "pre-workout pump," what it does/doesn't do 08:30 - Post-photoshoot reset: diet/training overview + plan setup 17:41 - Arm/shoulder emphasis: training arms 6x/week + managing flare-ups 20:33 - The "heavy → moderate → light" 3x/week frequency model (with exercise variation) 39:14 - Why joints hate high frequency (and how exercise selection helps it) 53:13 - Wrap-up: holidays, deload timing, and goals for the next block

Its our Black Friday Sale! Huge discount on the RP Hypertrophy App: https://rpstrength.com/bfcmhype and on the RP Diet Coach App: https://rpstrength.com/bfcmdiet 00:00 - Dr. Willcox - Dollar General Dr. Mike? (he's stronger) 02:50 - What are the Highland Games? 07:20 - How to balance training for multiple sports 17:40 - How to approach nutrition during the holidays 26:40 - How to approach training during the holidays 34:30 - Why we adjust fluids and carbs while peaking 41:50 - …Back to training during the holidays 46:30 - How did you find a support system when trying to be the best in the world? 01:03:00 - Closing advice - What story would you want to tell people? Dr. Derek's Instagram: https://www.instagram.com/wilcoxstrengthinc/

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00 – How many PhDs (1.5-2.5)? +/- Medical Dr. 02:30 - CPR & broken ribs 04:30 - How Mike's cheeks were shot off 15:54 - How fast does creatine start working? 23:30 - Top end dosage of caffeine 28:20 - Best form of creatine/dose 31:10 - Should you cycle creatine? 33:30 - Lower vs higher dosing 37:45 - Does creatine negatively affect kidney function? 44:00 - Does creatine help with brain function? 47:45 - What kind of results should you expect from creatine? 56:15 - Downsides of creatine supplementation 01:02:00 - Wrap up

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00 - Addressing the controversy 07:00 - GLP-1/weight-loss meds & food noise: Success stories 14:00 - Back to Halloween candy (descends into nonsense) 19:20 - Genetics & appetite differences, contest-prep parallels 23:00 - How your physiology influences your psychology when dieting 28:20 - Sports talk 37:30 - Getting back on track after Halloween (& holidays)

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00 - Intro / maternal relations / Nick's prison name 01:57 - Lower training intensity vs. higher training intensity fatigue 08:50 - Different types of nervous system fatigue 13:45 - Beginners vs advanced lifters: why low reps hit different 29:59 - Practical takeaways: SFR, why 10–15 reps is the sweet spot 41:50 - Olympia recap & divisions 59:30 - Closing thoughts & consistency going forward

Dr. Mike and IFBB Pro Jared Feather invented a new belt specifically designed for hypertrophy training! Check it out! https://www.versagripps.com/products/hyperbelt DISCOUNT CODE: VGRP Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. - 00:00 – Intro 00:18 – Dr. Mike & Mr. Nick Shaw's new electro-country band 04:18 – Dr. Mike's unrelenting, furious, and exotic love for the RP Diet Coach App update 07:44 – Version 1.5 is live; addressing community comments 21:00 – Counting ancillary macros (bread protein, almond protein, etc.) 28:00 – Flexibility within the app 31:10 – Salad dressing and Michigan football (RP philosophy?) 38:00 – How Dr. Mike uses the RP Diet Coach App

We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike (Code: VGRP) Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. RP Diet Coach App Updates Article - 00:00 Intro / Where's Dr. Mike 00:54 RP Diet Coach App update 1.5 13:12 RP Hypertrophy App updates 17:30 Versa Gripps Hyperbelt 20:55 When will Genius Shot be back? 26:36 New sports podcast

We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00 Intro 00:14 Dr. Mike's "Crusty Towel" / Bug Genital Anatomy Comparison 03:30 Why People Actually Train 07:13 Evolutionary Psychology Reasons for Training 13:10 How Attractiveness Works - Universals 20:37 What You Can Control - Culture vs. Environment 23:52 Pretty Privilege vs. Cultural Influence 30:35 Validation vs. Rejection 36:12 Modifying Your Appearance 42:00 Fitness → Confidence Loop 44:40 "Fake It" Fallacy / First Impressions Matter

3 hour video interview w Eric- https://youtu.be/mQ5xPrGqtLg We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 0:45 Eric Trexler intro 7:33 Pontzers paradox 14:15 Why this might happen 18:24 Your brains insane efficiency 26:52 MORE steps won't help 31:06 How legit is this research 34:42 Practical takeaways 40:53 How to calculate diet calories 48:36 Is super low calories unsafe 59:17 BMR vs RMR