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00:00:00 - We've got PhDs at home - the PhDs at home: Dr. Pak

00:02:00 - Dr. Pak's educational background

00:06:04 - Starting out for free: building experience in research and coaching

00:10:04 - Minimum effective dose and "volume tribalism"

00:20:45 - The "3-5 must-haves" for training: effort, enough volume, long-term consistency

00:23:30 - Setting realistic physique expectations

00:27:50 - The illusion of optimal

00:34:10 - Exercise selection flexibility + why titles/thumbnails look "absolute" but content is nuanced

00:42:10 - The "52 sets" misconception: specialization phases, tradeoffs, bad extrapolations

00:50:00 - Dr. Pak's current training, strength numbers, and bulking history

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 - Intro

03:20 - Is the 10,000-hour rule a myth?

07:15 - Specializing too early

13:43 - Why Doing Multiple Sports Can Make You Learn Faster (and Win More Later)

24:29 - The Hidden Cost of Early Specialization: Burnout, Injuries, and Quitting the Game

28:08 - What Makes Kids "Great" Often Fails at the World-Class Level

31:13 - Youth Stars Rarely Become Adult Legends: The 90% Turnover Reality Check

35:32 - How Sticking With It Paid Off for Nick and Eric

48:00 - When It's Appropriate to Specialize | Limitations of Specializing

59:35 - Practical Playbook: The 4 Takeaways You Can Apply to Training, Parenting, and Progress

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 - Intro

01:15 - How Milo and Pak found RP

05:10 - Milo and Pak's lifting > research arc

18:30 - How "evidence based" fitness has changed over the last 10 years

23:35 - What does "evidence based" actually mean

37:30 - How science is being misrepresented

49:15 - Looks ≠ Expertise

52:50 - Upcoming research and projects

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 - Christmas magic ✨

04:10 - Dr. Mike's distain for modern Batman

06:05 - Bodybuilders ≠ Hollywood

12:20 - Muscle loss isn't one-size-fits-all

24:30 - Does diet duration effect muscle loss?

28:30 - Do men lose more muscle when dieting?

34:40 - Are people losing excess muscle on Ozempic?

40:40 - Organ size shifts when gaining and losing fat

44:00 - Factors that make muscle loss worse in a deficit

50:15 - Setting realistic body fat targets

1:00:00 - Best rate of loss / Protein intake / Cardio for muscle retention

1:06:00 - Objections to modern weight loss drugs

1:12:45 - Carb/macro intake for muscle retention

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 - Intro - kids are ruthless

14:45 - Dr. Mike's full arc: time off > contest prep

28:30 - Cutting setup: pharm, Calories, steps, diet breaks

38:20 - How Mike found the "sweet spot" for his dieting setup

47:15 - Mike's split

53:45 - GLP-1 stack talk (Tirzepatide/RETA) + "future of bodybuilding" take

Happy New Year!

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 - Intro

00:20 - Five Nights at Freddy's chaos

03:30 - Mike's "performance" issues

04:44 - Cialis/Viagra as "pre-workout pump," what it does/doesn't do

08:30 - Post-photoshoot reset: diet/training overview + plan setup

17:41 - Arm/shoulder emphasis: training arms 6x/week + managing flare-ups

20:33 - The "heavy → moderate → light" 3x/week frequency model (with exercise variation)

39:14 - Why joints hate high frequency (and how exercise selection helps it)

53:13 - Wrap-up: holidays, deload timing, and goals for the next block

Its our Black Friday Sale! Huge discount on the RP Hypertrophy App: https://rpstrength.com/bfcmhype and on the RP Diet Coach App: https://rpstrength.com/bfcmdiet

00:00 - Dr. Willcox - Dollar General Dr. Mike? (he's stronger)

02:50 - What are the Highland Games?

07:20 - How to balance training for multiple sports

17:40 - How to approach nutrition during the holidays

26:40 - How to approach training during the holidays

34:30 - Why we adjust fluids and carbs while peaking

41:50 - …Back to training during the holidays

46:30 - How did you find a support system when trying to be the best in the world?

01:03:00 - Closing advice - What story would you want to tell people?

Dr. Derek's Instagram:

https://www.instagram.com/wilcoxstrengthinc/

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 – How many PhDs (1.5-2.5)? +/- Medical Dr.

02:30 - CPR & broken ribs

04:30 - How Mike's cheeks were shot off

15:54 - How fast does creatine start working?

23:30 - Top end dosage of caffeine

28:20 - Best form of creatine/dose

31:10 - Should you cycle creatine?

33:30 - Lower vs higher dosing

37:45 - Does creatine negatively affect kidney function?

44:00 - Does creatine help with brain function?

47:45 - What kind of results should you expect from creatine?

56:15 - Downsides of creatine supplementation

01:02:00 - 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.

00:00 - Addressing the controversy

07:00 - GLP-1/weight-loss meds & food noise: Success stories

14:00 - Back to Halloween candy (descends into nonsense)

19:20 - Genetics & appetite differences, contest-prep parallels

23:00 - How your physiology influences your psychology when dieting

28:20 - Sports talk

37:30 - Getting back on track after Halloween (& holidays)

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 - Intro / maternal relations / Nick's prison name

01:57 - Lower training intensity vs. higher training intensity fatigue

08:50 - Different types of nervous system fatigue

13:45 - Beginners vs advanced lifters: why low reps hit different

29:59 - Practical takeaways: SFR, why 10–15 reps is the sweet spot

41:50 - Olympia recap & divisions

59:30 - Closing thoughts & consistency going forward