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.   Dr. Pak's Links: Website: drpak.com Instagram: @dr__pak YouTube: @Dr__Pak Book: Train Smarter, Not Longer: The Minimum Effective Dose for Muscular Development - https://us.humankinetics.com/products/train-smarter-not-longer?srsltid=AfmBOopPR3bytn6NJ-_TUdH_akLG-d9p6Nry1ntEClMBy3P0C5CoIFZE    Timestamps 00:00 Intro, Dr. Pak's Greek rap album 01:38 Summer shredding and why aggressive fat loss is on the table 02:25 Slow fat loss, lean mass retention, and the classic deficit research 03:47 Why a 700-800 calorie deficit can make sense for average lifters 08:25 Controlled aggressive dieting versus crash dieting 10:11 The psychology of getting the diet over with sooner 12:09 The maintenance rebound risk after a hard cut 13:33 Who aggressive dieting is for, and who should stay slower 17:43 Body-composition research, bodybuilding prep, and lean mass loss context 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. Guest Links Colton Engelbrecht's Links: Instagram: @colton_the.limit.breaker  Timestamps 00:00 Intro and why Colton's lifts look unreal 01:18 Colton's Instagram and current size 02:07 Best lifts, 1,100-pound deadlifts, and fake-plate reactions 07:47 Growing up in South Africa and early sports background 09:45 Getting into lifting through CrossFit and Olympic lifting 12:32 First powerlifting meets, early totals, and record chasing 18:04 Self-coaching, research, high-rep training, and programming basics 20:36 Working with Thomas Lilley and improving technique 22:45 Meet-day mindset and staying calm under huge weights 33:39 Bulking, appetite, and using the RP Diet Coach App 40:33 Travel, Moscow, future U.S. meets, and long-term competition planning 47:22 The path from powerlifting to strongman goals 48:11 A sample 6,000-calorie day of eating 53:08 Colton's 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: Free TRT Guide Instagram: @rpdrjames   Timestamps: 00:00 Intro and Dr. James returns for Men's Health Month 01:24 James' upcoming TRT guide and why the topic matters 03:29 Why TRT is becoming more mainstream and less taboo 05:03 What counts as TRT vs. recreational/performance-enhancing use 07:10 TRT as testosterone replacement therapy and medical supervision 08:16 Finding the right dose: benefits, risks, and side effects 10:00 When "TRT" starts looking like too much testosterone 10:51 Blood work, labs, TRT Kingdom, and clinician oversight 11:26 Why chasing the high end of the range can backfire 12:49 Why lower testosterone may be normal for some people 14:00 Practical takeaways before considering TRT  

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

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

A bonus episode on The Enhanced Games! A treat for being such a jacked, good looking, and smart listener like you, Greg! Yes, we can see you through your webcam... Please stop doing that thing with Capri-Suns!    Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.   Guest Links Dr. Derek Wilcox's Links: Website/Coaching: Wilcox Strength Inc. RP Coaching: Derek Wilcox | PhD Instagram: @wilcoxstrengthinc   Timestamps 00:00 Intro and what the Enhanced Games are 02:01 Why "enhanced" does not mean a drug free-for-all 03:49 Transparency, bloodwork, and the public-health question 06:17 Derek's background around clean and enhanced athletes 09:41 Why PEDs do not turn average athletes into world record holders 12:03 TRT, hormone levels, and performance misconceptions 15:16 Genetics vs drugs in elite sport 18:14 BALCO, baseball, and public narratives around PEDs 35:13 The $10 million sprint offer and money in sport 45:21 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: Tactical Fitness Guide Instagram: @rpdrjames Military/First Responder RP Discount https://rpstrength.com/pages/military-and-first-responder-discount   Timestamps: 00:00 Intro and James' current training 04:59 Memorial Day, Murph, and tactical training 05:43 Why James got interested in tactical populations 10:24 Why common fitness tests can point tactical athletes in the wrong direction 15:00 Body composition, strength, and cardio as prerequisites 18:38 Training cops more like MMA athletes 27:52 Body composition as the first tactical priority 32:52 Periodization and readiness for tactical professions 39:35 Law enforcement KPIs: strength, grip, sprinting, and jumping 46:06 Tactical guides, skills, and job-specific training 53:05 What's in the law enforcement article and upcoming resources

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

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