RP Strength Podcast
- Episodes
- 100
- Released
- weekly
- Latest episode
- Nov 9, 2026
About the podcast
On the RP Strength Podcast, RP co-founders Dr Mike & Nick Shaw breakdown tons of hypertrophy training, nutrition, and other fitness related topics. As a bonus, you'll get plenty of laughs as they go down various tangents on every episode!
Episodes 100
Hitting Your Calories but Not Losing Weight? Your Food Labels May Be Why | Dr. Eric Trexler
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: @trexlerfitness …
Show notes
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: @trexlerfitness
- ResearchGate: Eric Trexler publications
- Research review: MASS Research Review
00:00:00 Introducing Dr. Eric Trexler and food labels 00:02:56 Why food labels are estimates 00:06:56 Understanding calorie-label tolerances 00:09:17 Mixed foods, frozen meals, and supplement scoops 00:16:00 Restaurant calories and the missing deficit 00:19:22 Labeled calories versus absorbed energy 00:22:48 Individual digestion and the gut microbiome 00:31:13 Mislabeling, fraud, and the David Protein debate 00:36:13 EPG and why some fats yield fewer calories 00:40:30 How calories are calculated: Atwater factors 00:45:00 Getting unstuck: simpler, consistent food choices 00:49:04 Palatability, novelty, and the practical takeaway
Why "If It Hurts, Just Stop" Is Bad Advice for Lifters (Do This Instead) | Dr. Sean Pastuch
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. Sean Pastuch's links: Instagram Live More, Hurt …
Show notes
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. Sean Pastuch's links:
Live More, Hurt Less — official book page Active Life
00:00:00 Introducing Dr. Sean Pastuch and Active Life 00:05:54 The idea behind Live More, Hurt Less 00:08:15 Sean's four rules for assessing training pain 00:17:26 Sleep, nutrition, stress, and injury risk 00:20:01 Shoulder training: volume, loading, and tendon rehab 00:29:59 From personal training to Active Life 00:35:45 Why Sean wrote the book 00:39:18 Identity, social habits, and sacrifice 00:44:25 Writing for everyday readers: research and experience 00:49:16 Active Life coaching and trainer education 00:56:01 Finding the book and recording the audiobook 00:59:09 New York sports and closing thoughts
Finding Joy Outside the Gym While Injured | Jared Feather
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 …
Show notes
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:
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
Do You Need a PR Every Week to Build Muscle? | Dr. Pak
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 · …
Show notes
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?
Oral GLP-1s and Weight Regain After Stopping | Dr. Eric Trexler
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 …
Show notes
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
The Best Way to Train When You're Busy With Dr. Mike Israetel
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 …
Show notes
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
How Much Protein Do You Really Need to Build Muscle? | Dr. Milo Wolf
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 …
Show notes
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
How to Get Stronger Without Running Yourself Into the Ground | Mr. Deto A John
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 …
Show notes
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: [email protected]
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
Do You REALLY Need a Deload Week? | Dr. Pak
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 …
Show notes
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
Are You Missing Out on Fiber's Biggest Health Benefits? | Dr. Eric Trexler
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 …
Show notes
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
Can You Lose Fat and Gain Muscle at the Same Time? | Dr. Milo Wolf
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 …
Show notes
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 LinksDr. Milo Wolf's Links:
- YouTube: @DrMiloWolf
- Instagram: @drmilowolf
- ResearchGate: Milo Wolf
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
Is One Set Enough to Build Muscle? | Dr. Pak
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 …
Show notes
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 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
Do Low Reps Actually Build More Muscle? | Dr. Milo Wolf
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 …
Show notes
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 LinksDr. Milo Wolf's Links:
- YouTube: @DrMiloWolf
- Instagram: @drmilowolf
- ResearchGate: Milo Wolf
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
Why Weight Loss Feels Impossible | Dr. Eric Trexler
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 …
Show notes
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 LinksDr. Eric Trexler's Links:
- Instagram: @trexlerfitness
- ResearchGate: Eric Trexler publications
- Research review: MASS Research Review
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
Why Some People Build Muscle Slower: Are "Non-Responders" Real? | Dr. Eric Trexler
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 …
Show notes
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 LinksDr. Eric Trexler's Links:
- Instagram: @trexlerfitness
- ResearchGate: Eric Trexler publications
- Research review: MASS Research Review
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
Was Bro Science Right? | Dr. Pak
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 …
Show notes
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
How to Use Drop Sets to Build Muscle in Less Time | Dr. Milo Wolf
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 …
Show notes
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
Opera Singer to Viral Viking: Big Brev's Story
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 …
Show notes
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
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
Dr. Pak on Aggressive Fat Loss Without Crash Dieting
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 …
Show notes
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
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
Colton Engelbrecht on Chasing the Heaviest Deadlift Ever
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 …
Show notes
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 LinksColton Engelbrecht's Links:
- Instagram: @colton_the.limit.breaker
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
TRT: Benefits, Risks, and Realistic Expectations | Dr. James Hoffman
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 …
Show notes
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
The Aesthetic Revolution - Dr. Mike on Why Vanity Is Not Always Bad
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 …
Show notes
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.
Timestamps00:00 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
How Much Do You Really Need To Warm-Up? | Dr. Milo Wolf
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 …
Show notes
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 LinksDr. Milo Wolf's Links:
- Website/Coaching: Wolf Coaching
- App: MyoAdapt
- YouTube: Dr. Milo Wolf
- Instagram: @wolfcoach_
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
Why Drugs Did Not Break Every Record at the Enhanced Games With Dr. Derek Wilcox
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! …
Show notes
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 LinksDr. Derek Wilcox's Links:
- Website/Coaching: Wilcox Strength Inc.
- RP Coaching: Derek Wilcox | PhD
- Instagram: @wilcoxstrengthinc
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
Dr. Mike Answers Your Biggest Training, Cardio, Diet, and Supplement Questions
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 …
Show notes
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
Why Most Tactical Fitness Tests Miss the Point | Dr. James Hoffman
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 …
Show notes
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
Sleep, Sauna, Massage, and Weed: Dr. Pak Rates Every Recovery Tool
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 …
Show notes
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
Should You Get on TRT? Testosterone Myths, Risks, and Benefits | Dr. Eric Trexler
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 …
Show notes
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 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
Why Mindset Alone Is Not Enough to Win | Justin Sua
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 …
Show notes
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
What's the Best Training Split for Muscle Growth? | Dr. Milo Wolf
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 …
Show notes
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?
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