Lightning has struck ONCE MORE, and the Hebrew Hammer and Paul "Big Mac" McIlroy are back under one proverbial roof once more to talk about some more of Paul's most hard-hitting, no BS insights into how to keep the Gain Train constantly rolling into the station year after year, decade after decade. If you haven't already, I will encourage you once again to get: - Paul's new book "Perpetual Strength" (which you can - and should - check out here: https://www.dragondoor.com/products/perpetual-strength-paperback/) - My 9-minute kettlebell and bodyweight challenge (which you can get for FREE at http://www.9MinuteChallenge.com) Now let's take a look at what all we cover in the episode:

1. Introduction and Background (0:00-0:05)

- Aleks Salkin introduces Paul McIlroy - Recap of previous podcast episode - Recommendation of "Perpetual Strength" book

1. Relative vs. Absolute Strength (0:09-0:20)

- Definitions and examples from weightlifting - Comparison of strength across different body weights - Powerlifting and Olympic lifting case studies

1. Volume and Strength Training Principles (0:20-0:35)

- Importance of sub-maximal training - Motor learning and skill development - Building strength through repeated practice

1. Comfort Zone Expansion Method (0:35-0:50)

- Programming principles - Expanding strength across different rep ranges - Strategies for long-term strength development

1. Assistance Work in Training Programs (0:47-1:02)

- Incorporating supplementary exercises - Examples from professional powerlifters - Balancing main lifts and assistance work

1. Isometric Training Techniques (1:13-1:38)

- Types of isometrics - Measuring and programming isometric exercises - Applications in strength training

1. Pop Culture Interlude (1:35-1:45)

- Star Wars discussion - Potential movie sequel ideas

1. Closing Remarks (1:44-1:45)

- Recommendation of Paul's Facebook group - Potential future podcast collaboration