All Episodes
The Red Delta Project Podcast — 183 episodes
Program Hopping, When Change Helps and When It Holds You Back
Why Fear-Based Motivation Isn’t Enough To Power Success
The Only 3 Things To Do To Succeed in Fitness
5 Simple Steps to a Low-Stress Healthy Diet
Unlocking The Lying Leg Raise For Much Stronger Abs
The Myth That Motivation Only Gets You So Far
Why Diet Rules Cause You To Fall Short of Your Goals
2 Keys to Achieving a Flow State in Every Workout
Using Dopamine to Become Addicted to Fitness Success
Healthy Eating Can Be Hard, Here are 6 Ways to Make it A Lot Easier
The Potential Downsides of 2-Set Training
15 Motivation Killers and How to Overcome Them
The 3 Traits of Every Healthy Diet
A Rep Speed Tweak to Unlock More Strength, Power & Hypertrophy
Why Working as Hard as Possible Works Against You
How I Stay Lean Without Using a Fat Loss Diet or Exercise
My Simple Time-Saving Approach to Warming Up For Calisthenics Workouts
5 Tips to Push Your Muscles Harder and Stimulate More Muscle Growth
Why 2 Work Sets Per Exercise Can Increase Your Training Volume and Build More Muscle
What’s Going on When Your Numbers Change, But Your Body Doesn’t?
AMA, Dealing With Elbow Pain and The Unsettling Reality of Fat Loss
When The “Best” Workout is Actually Worse For You
Exploring the Myth That if Motivation Doesn’t Last, Then it Doesn’t Matter
Why More Fitness Information Is Making You More Confused
Escape the Calisthenics Rut & Build More Muscle
The Japanese Habit That Automatically Helps Regulate Body Fat
The Golden Rule of Workout Programing
How to Quickly Know if You’re Pushing Yourself Hard Enough to Build Muslce
AMA: Why Your Workouts Aren’t Working Out
The Powerful Habit 99% Don’t Practice
Don’t Chase Weight & Reps When Trying to Build Muslce
Why More Effort Quickly Becomes Less Effective
Why “Optimal” Fitness Habits Fail You, and What’s Truly Effective For Resutls
Are You Training With The Brakes On? 5 Common Habits That Hold Back Muscle Growth
Bodyweight Training for Muscle Growth: What Most People Get Wrong
Taking Back Control from The Industrial Fitness Complex
The Ultimate Fat Loss Solution; Why Prioritizing Fat Loss Makes It Harder to Lose Weight
How to Get Exactly What You Want From Every Workout
Why Eating “Clean” All Week Makes You Binge on Weekends
A Practical Take on Training Volume For Muscle Mass
A Tribute To Dragon Door, and My top Lessons I’ve Learned
Good Stress Vs Bad Stress in Fitness, how to Know Which is Helping or Hurting You
How I Eliminated Stressful Food Noise Without GLP-1 Drugs
5 Red Flag That Your Fitness Program is Doomed To Fail
How to Get Fit Without “Optimizing” Everything
The 6 Tenets for Fitness Results and Personal Freedom
Volume VS Intensity, Which is More Important for Building Muscle?
Simplify and Focus to Be More Productive in 2026
Why Training For Looks Can Make You Look Worse and Other Lessons from 2025
Diet VS Exercise; Which is More Important for Muscle Growth?
Stop Giving Your Power and Freedom Away to Fitness Gurus
My 3 Breakthroughs of 2025: Train Less, Feel Better, Grow More
Taking Back Control of Your Health and Fitness
4. Ways To Make Everything in Fitness Far More Simple
Stop Overcomplicating Hypertrophy: Live Q&A on BFR, Bulking & More
Breaking Free of The Stress & Limitations of Bulking & Cutting
The Hormone Myth: Why Testosterone and Insulin Aren’t The Whole Story
5 Simple Ways to Instantly Upgrade Your Diet & Exercise Habits
Stress vs. Stimulus: Why Your Workouts Feel Hard but Don’t Deliver
Isometric Finisher to Break Muscle-Building Plateaus
Programing Workouts For Fun and Variety
Why You Should Be Training More Like a Bodybuilder
How I Build More Muscle w/ Calisthenics
The Big Advantages of Banded Calisthenics
Be Your Own Coach: 3 Free Apps to Break the Fitness Rat Race
Simplifying Fat Loss and Healthy Eating
Simplifying Strength Training
Will Mulvaney’s Personal Transformation
Nine Strategies For Easier Fitness Success
When Easier Habits Produce Better Results
Bruce Lee Isometrics & Prison Workouts
Core Training Myths and Techniques That Really Work
Training Volume; More Is Better Until….
The Importance of Hitting a Plateau
Effective Routines, Bands for Isometrics, and Needless Diet Habits
Muscle Building Drugs; Hype or Hope?
Things You Thought You Knew; About Fat Loss
Making Muscle Growth Easier
Beautiful Workouts to Look Great Naked
Fitness Marketing > Fitness Science
Common Fitness Habits That Waste Your Time & Energy
6 Qualities of Effective Muscle Building Exercises
Is Too Much Recovery Holding You Back?
Update: Beautiful Strength & Double Tap Training
The Paradox of Building Inner Strength
Breaking Free of The Need For Optimization
Fitness Assets For Unfair Progress
Muscle Building Shortcuts and Why You Need Them
Building Muscle and Dealing w/ Anxiety
Power-Building w/ Calisthenics
7 Things The Experts Keep Getting Wrong
Are You Chasing The Wrong Things In The Gym?
Quickly Discover What Works Best For You
Will Getting in Shape Make You Happy?
The Beautiful Strength 2-Set Workout
Your Muscle-Building Checklist
Build Muscle or Burn Fat; Which Should You do First?
More Fitness Marketing Myths
Are You Wasting Time w/ Too Many Exercises?
Breaking Free of Effort Addiction
Exploring How Conventional Fitness Habits Make You Frail and Weak
Building a Beautiful Strength Workout Routine
The Power of Meal Prep w/ Erika From Domestic Kitchenry
What You Don’t Know About Calorie Balance
Beautiful Strength Workout Programing
Top Exercises For Developing Beautiful Strength
How I’m Still Building Muscle at 46
Calisthenics And Rapid Weight Loss
The Risks Of Minimalism
Want Gainz? Prioritize This First!
Why “Earning Your Carbs" Doesn’t Work
The Ugly Side of Fasting, Muscle Soreness, and Motivation
Sprinting Won’t Make You Jacked and Other Myths
Why Micro Workouts Are So Effective
Overrated & Underrated Things in Fitness
Myths Of The Industrial Fitness Complex
Deceptive Fitness Traps And How To Escape Them
Fitness Habits That Make You Less Attractive
How Optimization Holds You Back
Preview of My Upcoming Book; Beautiful Strength
Do You Need To Bulk To Build Muscle?
Why Lunges Rule For Functional Strength
Top 5 Simple Strategies to Boost Your Success | Proven Tips to Increase Your Odds
Taking Control of Your Fitness: Why Experts Don't Always Know Best
Contrarian Ideas That Can Change Everything
Get What You Want in Fitness
Are You Trying Too Hard To Get Results?
How To Best Manage Fatigue For Better Results
5 Bias Traps That Are Holding You Back
Cardio Myths, Follies, and Hacks
Building Muscle and Strength at the Same Time and More.
Eliminating Muscle-Building Road Blocks
Creating a Muscle-Building Stimulus w/ Calisthenics
10 Things You Need to Know About Building Muscle w/ Calisthenics
Escapting the Diet & Exercise Rat Race
Why I Stopped Trying to "Science" Fitness Success
Best Back & Biceps Blasting Bodyweight Exercises
Best Calisthenics Chest & Triceps Exercises
Building Terminator Legs w/ Calisthenics Leg Training
Using The Right Level of Intensity For Your Goals
Volume; How Much Is Right For You?
Results of Doing an Exercise Every Day For a Month
Mastering Essential Tension Control
Exposing Common Myths That Keep You Fearful
Game-Changers From The Past Year
My Set-a-Day Workout Program
Slaying 5 Gain-Killing Inner Demons
Bro Splits, Weighted Calisthenics Tips and More
10 Assets For Total Body Transformation
Obvious Signs Your Workout Routine Sucks
5 Resolution-Killing Mistakes & How to Avoid Them
How I Indulge Without Going Crazy Over Holidays
Big Lessons From My Latest Book, Be Fit Live Free
How to Easily Use Adaptive Training For Safer and More Effective Workouts
Thoughts on Mike Matzer's Training Program and How Fast You Build Muscle
Building Muscle w/ Grind Style Isometrics
Building Real Muscle & Strength w/ Suspension Calisthenics
Building More Muscle With Weighted Calisthenics
Building Muscle With Progressive Calisthenics
Shredded Dad Diet w/ Al Kavadlo
The Training To Look Good Naked Episode
3 Simple Healthy Eating Habits w/ Kaki Okumura
Preview of My Next Book: Be Fit & Live Free
Simplifying Strength Training with Chain Training
The #1 Muscle Building Mistake We All Make and How to Fix It
How to Boost & Manage Personal Motivation Quickly
Applying Weight Lifting Programs to Calisthenics Training
The Less Pain, More Gain Episode
5 Common Signs of Over-Dieting
3 Ingredients For Unlimited Motivation
Ending Diet and Exercise FOMO For Good
Are Bridges Like Deadlifts?
6 Uncommon Calisthenics Exercises You Should Be Doing
Don’t Let Optimization Hold You Back
Calorie Hacking for Weight Loss on Your Terms.
Real Talk About Strength For Sport & Life w/ Zach Even-Esh
How I ended Food Guilt
Using Power Tempo Training to Make Your Calisthenics More Effective
Should You Add Weight or Reps to Break a Plateau?
The 3-Step Intuitive Training Blueprint
Podcast; Ask Me Anything #3
Yes, You Do Want Your Body to Get Used to Your Workout
There’s No Such Thing as an Ineffective Workout