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In this week’s Rapid Fire Q&A, the KILO crew returns post-breakfast and caffeinated for a deep, unfiltered dive into viewer submitted questions.

We kick things off with an in-depth breakdown of how to structure hypertrophy and fat loss using the linear model—when it works, when it doesn’t, and why our specialization models demand more thoughtful progression than just cranking volume over time.

Next, we dive into the “glute bias everything” trend that’s dominating social media and training culture. We unpack the consequences of over-prioritizing glutes at the expense of quads, knee health, and full-range training—highlighting why balance, structural alignment, and tendon strength matter far more than internet aesthetics.

Other topics include:

• Why your hip flexors feel weak—and how to fix it
• Progressions for correcting anterior pelvic tilt
• How posture shapes exercise selection
• If C-series lifts move up, does your warm-up change?
• Strength standards by sport and how RFD shifts training
• Advanced lifters training 3x/week, with variations based on male vs. female physique goals
• Programming for athletes on gear
• Floating heel exercises—useful or unnecessary?

🎧 Tap play to join us Between Two Racks, and don’t forget to subscribe, leave a review, and submit your questions for future Rapid Fire episodes!

00:00 Introduction and Episode Overview

00:34 Hypertrophy and Fat Loss: Linear Model Discussion

04:09 Classic Contest Prep Approaches

07:55 Training Tips for Hip Flexors and Abs

11:25 Correcting Anterior Pelvic Tilt

17:48 Posture Assessment in Training

23:14 Strength Standards and Power Development

27:41 Strength Reserve and Injury Prevention

28:49 Case Study: Isaiah Pacheco's Injury and Recovery

30:04 Programming for Advanced Trainees

31:34 Training Considerations for Older Athletes

33:22 Periodization for Enhanced Physique Athletes

38:09 Cross Education and Unilateral Training

42:39 Floating Heel Strength Exercises

45:29 The Glute Obsession: Balancing Lower Body Training

49:23 Upcoming Events and Announcements

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