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.

Jared Feather:

YouTube

Instagram

00:00:00 Catching up with Jared: injury and discovering festivals 00:04:15 What a music festival is like 00:06:09 Why shared experiences bring people together 00:11:23 Music, memories, and feeling more connected 00:15:24 Fitting festivals around training and protein 00:19:20 Festival steps, food, and balancing fitness goals 00:24:49 The mental side of a serious knee injury 00:30:47 Maintaining muscle with less training 00:34:53 Returning to training: volume, load, and range of motion 00:39:54 One-sided training and blood flow restriction

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 · Instagram · YouTube · Train Smarter, Not Longer

00:00:00 Intro and catching up with Dr. Pak 00:06:55 What progressive overload really means 00:12:19 Why progress slows for advanced lifters 00:16:01 Do strength gains prove muscle growth? 00:19:14 How often should you expect PRs? 00:24:34 When chasing numbers hurts your training 00:31:16 Ways to progress without adding weight 00:35:49 Heavier loads and training effort 00:41:47 Why advanced PRs can take years 00:46:57 How bodyweight changes affect strength 00:50:15 What else counts as progress?

Nick Shaw and Dr. Eric Trexler discuss oral GLP-1 options, how the newer drugs compare, and practical questions about dosing, side effects, muscle retention, and possible benefits beyond weight loss. They also examine research on weight regain after stopping treatment, the cost of long-term access, and how these medications may affect food cravings and behavior.

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: Instagram: https://www.instagram.com/trexlerfitness/ ResearchGate: https://www.researchgate.net/profile/Eric-Trexler MASS Research Review: https://massresearchreview.com/

00:00:00 Intro and football banter 00:03:21 Why GLP-1s are everywhere 00:08:17 Dosing and tolerability 00:11:12 Oral GLP-1 options 00:17:55 Single, dual, and triple agonists 00:21:59 How much weight loss do trials show? 00:26:53 Side effects and protecting muscle 00:31:34 Health effects beyond weight loss 00:34:53 Reward, cravings, and enjoyment 00:46:05 Weight regain after stopping 00:50:42 Cost and long-term access 00:53:57 What wider access could change

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.

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:

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:

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:

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.

Dr. Milo Wolf's Links:

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:

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.

Dr. Milo Wolf's Links:

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.

Dr. Eric Trexler's Links:

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.

Dr. Eric Trexler's Links:

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:

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:

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:

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 background, RP connection, and content transformation

44:03 Shoulder specialization, Viking visuals, and stretch-focused lateral raises

45:33 Ego checks, deep-stretch pressing, and training smarter for hypertrophy

48:25 Occlusion-style pump work, filming, and social-media lifting

52:16 Current training split, shoulder emphasis, and bringing up quads

56:16 Diet, protein targets, and vocal-health considerations

59:20 StudioBrev, Bass Singer Academy, music, and where to find Big Brev

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:

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

29:31 The real muscle-retention priorities: lifting, protein, stress, and creatine

34:18 Mindset, training performance, and not overreacting to one bad session

39:28 Deficit ceilings, real-life calorie buffers, and using the RP Diet Coach App

41:37 Why the post-diet maintenance plan matters

47:13 Pak's book, where to find it, 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.

Colton Engelbrecht's Links:

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 socials, sponsors, 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. James Hoffmann's Links:

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:

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 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.

Dr. Milo Wolf's Links:

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.

Dr. Derek Wilcox's Links:

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 Drug testing, transparency, and whether this model is safer

51:38 Hormones, aging athletes, and smart training

55:05 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.

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 Artificial sweeteners during a cut

38:37 Over-the-counter test boosters

39:48 Peptides, GLP-1s, growth hormone secretagogues, and supplement caveats

44:23 Getting bigger while doing jiu jitsu and managing training tradeoffs

48:26 Sport-specific lifting for surfing and other action sports

53:55 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. James Hoffmann's Links:

Military/First Responder RP 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:

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 chasing the gimmicks

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:

Timestamps:

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 symptoms

10:27 "Optimization" vs medical need: should normal-range men push testosterone higher?

16:11 Why many men stop TRT and why the benefits can feel underwhelming

18:22 TRT vs steroids: what testosterone actually does for muscle gain

23:35 Testosterone in women, perimenopause, and masculinization risks

29:17 TRT adherence, topical vs injectable therapy, and the GLP-1 tangent

35:36 Are men's testosterone levels really plummeting?

46:26 "Natty or not," genetics, and why you can't reliably spot TRT use

01:02:41 How to naturally support healthy testosterone levels: body comp, sleep, training, diet, micronutrients, stress, and alcohol

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:

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.

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:

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:

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:

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 read more

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:

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:

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

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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

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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

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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!

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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

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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/

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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

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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

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-

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

We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike

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0:38 Leo intro

1:56 Leo's weight loss

3:17 Food addiction

8:28 Giving up

11:39 His craziest meals

16:45 Psychological work before diet

23:46 How people treat you when fat

28:45 Dealing with injury

32:45 Trying Keto

35:14 Current diet

37:55 Lifting during weight loss

41:11 Focusing on the future

48:19 Advice for overweight people

We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike

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1:35 What does hard training mean

5:37 Load

11:14 Relative effort

16:25 Volume

32:25 Accumulation to deload

38:41 Consistency

We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike

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0:39 Recap

5:57 Age reversal updates

10:31 What happens when probs are solved

16:08 Stumbling blocks in the revolution

31:03 Hot hot girls interact with the world

38:25 Advanced virtual reality

43:58 Cybernetic enhancement

53:11 Vanity might go away

58:03 Body image healing

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0:17 Arnold joins the pod

2:50 Recap

5:24 Myostatin drugs

10:17 Age reversal therapy

20:23 Age reversal in older women

23:51 What happens when diseases are gone

34:44 Genetic engineering

42:36 Implications

50:30 The end of weight training

57:15 VR and no more biological humans

1:02:07 Your gains will get boosted

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1:01 Revolution recap

3:55 Unattractive people want change

14:30 When diet and training doesn't work

18:12 Facial beauty

21:40 Face Off

24:45 What's coming

26:41 Surgical procedures

28:30 Cosmetic drugs

37:28 Age reversal

39:29 Scar removal

41:29 Surgical improvements

44:23 What will sports look like

45:55 Limp extension and contraction

52:35 Nick wants to look like LeBron

57:37 Body modification ethics

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0:50 Nick's daughter has a dance

1:59 Dr. Mike at da club

3:50 Last week recap

6:07 New drugs

7:15 Weight loss drugs

20:59 How many people are on GLP1s

25:32 Some people can't grow muscle

28:45 Myostatin drugs

45:11 Higher protein needs

46:58 Low energy problems

51:50 Drugs that mime exercise

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0:45 Nick's fav Xmas gifts

3:39 Desire for beauty

7:57 How much is spent

10:15 Fitness industry is aesthetic focused

17:43 People inherently want to look better

21:42 When people try to downplay beauty

32:45 How aging factors in

37:31 What would you change?

53:25 AI contributing to the revolution

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0:44 Sorry we're late

2:35 Training while sick

8:20 Protein while traveling

12:04 Real coaches summit

15:09 The Vegas strip sucks

18:36 Shorter vs longer mesocycles

27:01 RP coaching changes

31:47 Diet app updates

33:32 Train bigger muscles first?

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0:16 The Mr Nick Shaw shirt

3:07 Mike "stopped" swearing

5:32 Mike's fattest

14:22 Mike's surgery

30:18 The aesthetic revolution

41:31 The new drugs

49:52 Implications of age reversal and genetic engineering

Check out Genius Shot at the link below!

https://www.geniusshot.com/rp

0:35 The real Dr Mike

3:20 Finding protein during travel

5:15 Genius shot introduction

7:12 The taste

9:41 The flavors

12:20 BLG protein explained

22:17 Price

24:55 Use cases

35:35 Protein soda

40:00 Dairy and lactose

Thanks a ton for supporting RP and tuning into the 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.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15% w code MIKE15!

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0:54 Meeting Arnold

9:37 Getting recognized in public

13:19 Experiencing the Arnoldc

20:56 Watching your family compete

25:07 Massenomics fixed the bathrooms

30:06 Arnold bodybuilding results

34:46 Best genetic of all time

38:38 Aesthetics revolution

42:50 Most amount of gear taken

Thanks a ton for supporting RP and tuning into the 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.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15% w code MIKE15!

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0:30 GLP-1 and alcohol

3:42 Other benefits of GLP-1

12:30 What if you don't "need" them

14:50 Benefits of GLP-1 list

17:20 Longevity promoting

19:52 Cardiovascular health and blood pressure

25:06 Kidney benefits

26:44 Neuroprotective effects

28:45 Gut issues

32:41 Anti inflammatory

36:27 Gut health

37:18 Mental health

39:26 Bone health, cancer, immune function

41:30 Visceral fat

47:00 Extending use

57:15 Pharmaceutical revolution

Thanks a ton for supporting RP and tuning into the 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.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15% w code MIKE15!

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0:29 Mike's new life hack

3:58 Michigan weather

7:27 Mike taken out of context

12:51 Nick and Mike hate alcohol

21:51 Nick's first frat party

23:09 Negativity bias in comments

25:05 Alcohol explained

41:53 Last time Nick got drunk

44:51 Needing alcohol to relax

48:01 Mike's coffee routine

53:28 Calories while drinking

Thanks a ton for supporting RP and tuning into the 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.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15% w code MIKE15!

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0:18 Taking weight loss drugs

1:30 Nick's great advice

3:41 Training changes

6:00 Hydration considerations

10:26 Alcohol is a bad idea

16:21 Food late at night

20:03 Casein and ozempic

22:45 Junk food warning

30:39 Fatigue issues

34:20 Muscle loss

41:06 Obesity rates falling

Thanks a ton for supporting RP and tuning into the 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.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15% w code MIKE15!

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0:18 Mike's fav movie

3:30 Michigan winters suck

6:12 Nick's "evil" CEO business group

12:21 Who to ruin your new years goals

13:27 Biting off more than you can chew

23:27 Cutting out food groups

31:09 Discouraged by bumps in the road

33:22 Adding in useless stuff

41:48 No recovery or downtime

46:26 Spending too much time in gym

Thanks a ton for supporting RP and tuning into the 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.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15% w code MIKE15!

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0:40 Everything was illegal in the Soviet Union

3:40 Fake Xmas trees

7:05 Mike doesn't do gifts

9:49 Protein controversy

15:15 Our recommendation explained

26:00 Simplicity

33:53 FDA guidelines

43:33 The upper end of protein consumption

Thanks a ton for supporting RP and tuning into the 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.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15% w code MIKE15!

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0:57 Nick is stupid according to IG

3:15 Anything over ten reps is fatiguing!?

13:31 Are you actually advanced

30:37 Mike's latest pod with Doctor Mike

36:36 High reps and failure

44:57 Don't clown yourself

48:13 Exercise selection and fatigue

51:21 Injury risk

54:21 Failure has a benefit

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0:18 Rolls Royce problems

2:32 Mike's training updates

5:18 Mike's getting his blackbelt

8:17 Biggest training mistakes from Mike

14:26 How Mike hurt himself from training

16:45 NIck's PT experience

19:38 Nick's biggest training mistake

25:30 Should young lifters focus on heavy compounds

35:05 Forgetting how little other people know

42:25 What do the best actually know

47:45 Low bar squatting mistake

53:56 What is the pump

Thanks a ton for supporting RP and tuning into the 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.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15% w code MIKE15!

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0:31 Podcasts killing old media

10:38 Strength and conditioning for sport explained

20:33 Mike's biggest nutrition mistake

36:10 Coaching dreamer bulks

39:19 Optimal body fat to bulk

49:32 Case to dreamer bulk

58:00 Not chasing scale weight

1:04:55 Nick's biggest diet mistake

Thanks a ton for supporting RP and tuning into the 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.

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0:15 Mike has doubts

4:27 Olympia recap

12:59 Mike's surprising muscle retention

27:03 Its hard to lose muscle

37:19 Nick loves dirt pudding

38:51 How to easily maintain muscle

51:26 Nutrition and lifestyle components

1:08:30 How to come back to training after a break

Thanks a ton for supporting RP and tuning into the 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.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15% w code MIKE15!

https://www.versagripps.com/pages/drmike

0:40 Mike feels violated

1:55 Leadership 101

6:19 Be an unhinged boss

8:01 Workplace culture

16:37 Encouraging diversity

18:51 Food policy

22:33 Termination policy

29:43 Vacation policy

33:19 How tenure works

40:21 Catering

43:37 Payroll

52:42 Monarchy

57:38 Pre meeting meeting

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We only back what we use—VersaGrips are a game changer. Snag a pair and save 15% w code MIKE15!

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0:50 Nick visits Italy

1:56 Hurricane woes

8:08 Media exaggeration

12:33 Nick LOSES weight on vacation

20:39 Increasing steps on vacation

28:19 European protein pudding

32:36 Nick tours Venice

37:16 Nick gets a black eye from Lori and lies about it

45:04 America does have bigger portions

50:54 Going bimonthly

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1:08 Losing football teams

9:35 Brown belt vs black belt difference

11:32 Dealing with NFL traffic

16:37 Standing when the airplane lands

25:29 Waiting at baggage claim

28:17 Mike farts everyone to death

37:24 International business class

39:19 Mike's fart taints the car

41:55 Go-to flight snacks

44:27 Mile cries during The Flash

47:11 Loud talking on plane

Thanks a ton for supporting RP and tuning into the podcast!

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0:50 Mike always getting recognized

9:25 How to psych up for the gym

10:45 Mike's best psych up

16:50 Nick's psych up jam

20:10 Timing the psych up

24:42 Staying calm when you must

28:30 How much did a T-Rex eat

31:16 Psych up for strength vs hypertrophy

40:21 What to do for high reps

45:45 Negative motivation

48:33 Mike's BJJ psych up

50:44 Flipping the switch

53:01 Predator mentality

1:03:23 Sportsmanship off the field

1:09:29 Mike's fav type of sports movie

Thanks a ton for supporting RP and tuning into the podcast!

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0:13 No tangents

0:57 Productive maintenance

3:48 Bad maintenance

10:00 Weekend cheating

14:55 Low diet fatigue

22:24 Mike tries to "J" the "D"

24:19 Chronic dieting

29:31 Don't try to offset over eating

Thanks a ton for supporting RP and tuning into the podcast!

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0:28 Menno's squats for cardio study

7:47 People interpreted this wrong

14:49 People only reading headlines

20:15 Squatting with runners

26:10 Dealing with nuance

37:30 The real liars

43:02 Thumbnails and titles explained

46:27 "Runners are psychos"

48:57 Paleo and Crossfit

Thanks a ton for supporting RP and tuning into the 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.

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0:39 Nicks pizza restaurant experience

5:11 Nick hates doordash

7:22 Nick's ice cream experience

8:34 MIke's burrito issues

12:19 Mike and Nick's fav quotes

17:32 Mike was a janitor

23:55 Challenging yourself

25:35 Coldstone creamery

29:29 Mike's weird food issues

34:56 Waiters not writing things down

38:21 Nick flipped out as a waiter

Thanks a ton for supporting RP and tuning into the 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.

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0:46 Back to school

2:48 Max the editor boy

3:47 Visiting Phoenix and Vegas

7:48 How to bump up calories after a diet

16:54 Metabolic adaptation

21:35 Gaining weight on maintenance

26:58 Semaglutide hate

31:38 Leptin

36:35 Unfair judgement on overweight people

45:51 Genetics in fat loss and strength

56:15 Weight loss drugs must be taken seriously

0:14 Mike is sick

1:49 Hunger vs cravings

5:07 What are cravings

13:19 Creating a proper food environment

15:26 Eating from boredom

20:37 What is hunger

32:29 What is food focus

34:52 Nick's Vegas buffet story

41:38 How does Nick's food focus feel

0:20 Mike's mandatory vacation

1:19 How to rate cardio in the diet app

5:12 How to rate weight training workouts

7:05 Don't sweat the minutia

16:16 Collagen protein tracking

18:04 Genetics

21:09 Falling off the wagon

25:03 Measuring with no food scale

28:04 Eating lots of veggies

30:16 Adding calories helped weight loss!?

34:48 Hypertrophy app recommending low sets

0:17 Mike and Nick in Cali

4:51 Dealing with rebound dieting

18:51 Dealing with cravings

23:50 The post-diet diet

35:17 Mike and Nick's worst rebounds

0:27 Overrated underrated

1:52 Soreness as an indicator for growth

12:05 Pump as an indicator for growth

15:23 What is pump work

20:20 Technique over anything

29:21 Steroids building muscle without weight training

36:37 Intra workout nutrition

39:11 Teriyaki madness

42:14 Cheat meals

48:15 Dr. Mike watching sports

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0:22 Nick is sodium and water loading

2:29 Nick is using LMNT

4:21 Mike is starting hardcore BJJ training

7:24 How to do 2x per day training

14:00 2nd workout should be easier

18:15 When to use two a days

20:39 Why abs on leg day might not be good

23:55 Skipping vs deleting a set in RP hypertrophy app

26:40 How to log dumbbells in the app

32:03 What role does soreness play in the app

36:38 What to do if you're super sore

0:46 Mike's life changes

6:53 How his recent show went

10:39 Bodybuilding shows don't set you up to do your best

18:42 Mike's tanning fail

22:05 What's missing

27:23 Why bodybuilding isn't good for Mike

34:31 Not reading comments on social media

46:06 Why you don't look your best at a show

50:06 Mike's going off drugs

56:28 Focusing on Youtube and BJJ

0:56 Biggest company in the world

4:16 Mike's prep diet foods

11:37 Bad boys bad boys

13:37 GLP-1s and willpower

20:48 Bodybuilder hypocrisy

24:21 Slipping up on diet without going off track

38:00 Why Mike has been dieting so long

44:41 Roller coasters getting crazy

47:49 Nick loves impractical jokers

0:25 The other Dr Mike is better looking

2:11 What its like teaching summer school

8:44 Running into students in "out"

12:40 Dealing with supportive and sabotaging spouses

18:20 Communication and transparency

20:45 Child nutrition

24:39 What kids think about bodybuilding competition

32:54 Learning how to pose

43:35 Building a proper nutrition foundation

44:45 Trouble cutting for summer with social events

48:12 Christle beats Mike up in BJJ

49:16 The grocery store question

56:26 Rapid fire questions

0:16 Dr. Robert Santana

0:48 Why Mike has no hair

3:36 Advanced dog training

13:15 How hiking cured Roberts knees

17:00 The Phoenix food scene

21:07 Vegas food scene and degeneracy

27:31 How to be the best coaching client

34:40 Dealing with know-it-all clients

39:30 Robert's form checks

44:31 Clients think weight room should feel like cardio

48:26 The grocery store question

52:19 Rapid Fire questions

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0:12 Real Doctor Mike collab

2:11 Staying In Time Square

6:06 When Is maintenance needed

13:35 Ashley Madison story

19:26 Don't lie to the RP apps

23:00 Mike is taking it easier for his show

24:40 When's the last time Mike used Versa Gripps

30:58 Blood flow restriction training

37:00 Balancing lifting with physical job

43:23 How to train when session are close

47:07 How to build your next meso cycle

0:29 Being on the podcast isn't an honor

2:50 What is there to do in Athens Georgia

6:05 How Jen got into fitness and coaching

10:54 Dealing with gastroparesis as a teen

14:06 When is the last time you had McDonald's

16:32 Moderation vs abstaining on diets

21:26 Dealing with guilt on a diet

29:12 Can you help really difficult clients

34:04 Early signs of falling off the wagon

36:57 When and how to change your goals

47:50 When spouses aren't supportive of a diet

53:44 RD's perspective on Ozempic

1:02:17 Rapid fire questions

0:40 Dr. Derek needs witness protection

4:31 Mike doesn't recommend jujitsu

7:43 Best order for lifting and jujitsu training

16:36 Proper periodization for lifting and jujitsu

19:29 What makes a good training client

24:04 The Highland Games

26:50 What is the life of a true competitor

32:32 Participant vs competitor

42:27 What it feels like to have 1000lbs on your back

52:25 Powerlifting meet strategy

57:15 Rapid fire questions

1:18 What's Mikes fav Lambo

3:51 Where do babies come from

10:36 The best way to get abs for stage

16:20 Nick took his kids to Vegas

27:35 How to get a pump if you have trouble

37:10 How to train differently if you're older

47:40 Training for longevity

56:11 More anti aging tips

58:52 How much do cold plunge etc affect muscle grow

0:24 Mike is getting too rich

2:23 Huge mistake after diet

13:26 Keeping an eye on the scale post diet

15:33 Physical activity levels after diet

19:35 Worlds first trillionaire

26:11 Costco chicken bake

27:24 Physical activity during a diet

35:17 Preparing for fat loss

0:27 Coach Dr. Trevor Pfaendtner's name problems

4:35 Mike's IG algorithm quirks

7:27 Mukbang client and eating challenges

16:25 Force feeding football players

21:07 Trevor's weight GAIN journey

23:23 Drinking insane carbs during workout

26:44 Go to meals for insane weight gain

30:24 Best sleeping temperature

37:45 Trevor is a nerd gamer

43:07 Mercilessly beating your family at games

50:11 Amazing client stories

56:36 Approaching diet with kids

1:00:23 How long Trevor has been coaching

0:18 The other Dr. Mike

1:02 The eclipse

4:21 Nick's pull-up video controversy, grip talk

11:44 Ray Kurzweil prediction

17:07 Training To Failure Intro

19:02 What is true failure

25:48 The three types of failure

30:20 Volume vs intensity

32:24 Results vs enjoyment

36:57 How to find real failure

42:37 Flirting with failure

47:51 Nick makes his son run 400s

0:42 Dr. Jen has too many animals

2:46 Jen's insane credentials

9:22 Jen's martial arts background

13:33 Ego in BJJ

21:45 Jen Is a glass blower

26:51 What Nick MUST do when he visits Italy

31:08 Asking Jen the famous grocery store question

35:05 Planning is the most important for clients

39:42 Clients want to drink alcohol and lose fat

45:08 Preparing a client for wedding weight loss

49:33 Dealing with unrealistic goals

54:28 Characteristics of the most successful clients

1:07 Born on the 4th of July

2:42 How to be successful

10:30 Helping others financially

12:55 Finding out what you're good at

18:48 Finding out what you like

24:15 Do it for a long time

33:34 Setting time horizons

30:33 Leaning in to your strengths