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.

00:00:00 Dr. Mike returns: dieting, lifting, and jiu-jitsu 00:02:40 Mike's phone-number leak story 00:09:22 Why busy people overcomplicate fitness 00:11:54 Health measurements: what to track 00:17:00 Measuring health versus improving it 00:30:20 Two 30-minute workouts per week 00:34:30 How to structure efficient superset workouts 00:42:29 Simple nutrition: protein and vegetables 00:46:30 Adjusting meals for fat loss or maintenance 00:53:50 Business dinners, alcohol, and restaurant choices 01:00:00 Convenient protein options 01:02:25 Applying the basics to any busy schedule

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.

• YouTube: @DrMiloWolf
• Instagram: @drmilowolf
• ResearchGate: Milo Wolf

00:00 Intro, gardening, and the UK heat

07:01 Is one gram per pound enough?

08:02 Where the 1.6 g/kg recommendation came from

15:34 Newer protein research and diminishing returns

19:51 Higher protein during a cut

22:00 Trading carbs for protein: performance versus muscle growth

29:10 Pre-workout carbs and training hungry

40:11 Research updates and Milo's protein targets

46:15 Practical ways to eat more protein

52:26 Protein shakes, fullness, and filling meal ideas

56:26 Final protein takeaways

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.

Mr. Deto's Links:

• Instagram: @__team_deto_
• Email: [email protected]

00:00:00 How Nick and Mr. Deto became training partners 00:05:22 Programming a deadlift and managing fatigue 00:09:10 How to know when a deload worked 00:12:38 Deto's path into lifting and powerlifting 00:20:00 Starting a coaching career before social media 00:23:51 Real coaches versus fitness influencers 00:30:09 General population versus competitive athletes 00:32:22 Who needs a planned deload? 00:37:03 Powerlifting periodization after a meet 00:46:20 Periodization for competitive bodybuilders 00:51:32 Sumo deadlifts, bench arches, and the strongest lifters 00:57:20 Training-partner stories and how to contact Deto

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

00:00 Why deloads are so controversial

01:40 What deloads were originally supposed to do

03:03 The first research and the case for reactive deloads

05:27 What studies on time off actually show

07:20 How Nick and Mike discovered deloads in practice

15:47 Training around aches, fatigue, and heavy workloads

20:10 Verify fatigue with performance before taking time off

26:17 Beginners, advanced lifters, and deload frequency

28:01 Vacations and real-life opportunities to reduce training

36:05 Exercise swaps, pain management, and staying consistent

40:22 Nick's practical approach to scheduled deloads

48:14 Coaching athletes through an intentionally easier week

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.

Benefits of Fiber Article:

https://rpstrength.com/blogs/articles/the-fiber-cheat-code

Dr. Eric Trexler's Links:

• Instagram: @trexlerfitness
• ResearchGate: Eric Trexler publications
• Research review: MASS Research Review

00:00 Travel, training, and local sports banter

04:34 Why fiber is suddenly everywhere

05:33 Daily fiber targets and the 14-grams-per-1,000-calories rule

11:59 Fiber's long-term health benefits

14:42 How much fiber is too much?

16:07 What legally and practically counts as fiber

18:29 Soluble versus insoluble fiber

24:09 Food sources, supplements, and psyllium husk

27:57 Sugar alcohols and fiber-adjacent ingredients

35:37 GLP-1s, appetite, gum, and diet products

40:22 Protein bars and fiber fortification

49:49 Troubleshooting GI symptoms and increasing fiber safely

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. Milo Wolf's Links:

• YouTube: @DrMiloWolf
• Instagram: @drmilowolf
• ResearchGate: Milo Wolf

00:00 Gardening, healthy eating, and body composition

04:09 Is body recomposition fact or fiction?

08:11 What recomp studies show from beginners to advanced lifters

14:05 Maintenance versus a calorie surplus

18:49 How much energy muscle growth actually requires

23:28 Who should choose recomp instead of bulking

30:09 Body-fat level, leanness, and when recomp is a poor fit

36:13 Advanced lifters and the difficulty of measuring progress

40:14 Training and recovery at maintenance

44:01 Recomp after injury or a major change in training status

47:00 Patience, coaching, and recognizing slow progress

51:20 Protein, calories, and practical recomp guidelines

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

00:00 Knicks, the World Cup, and European sports culture

07:46 Is one set enough to build muscle?

11:28 What the research says about volume and strength

14:33 Low-volume training for muscle and health

18:58 Mechanisms versus real-world training outcomes

21:17 Building muscle versus maintaining it

28:47 Progressive overload and ramping up volume

34:54 Strength gains versus muscle growth

40:01 Why all-out intensity is romanticized

47:13 Practical volume and intensity takeaways

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. Milo Wolf's Links:

• YouTube: @DrMiloWolf
• Instagram: @drmilowolf
• ResearchGate: Milo Wolf

00:00 Heat, sweating, and World Cup banter

07:40 What rep ranges actually build muscle?

12:30 The effective 4-to-50-rep range and muscle fiber types

15:50 Can you tell whether you are fast-twitch or slow-twitch?

21:56 Fiber types in sports, bodybuilding, and powerlifting

26:01 Why 4 to 12 reps has a practical advantage

29:07 Volume, proximity to failure, and stretch matter more

35:02 Matching rep ranges to pain, experience, and exercise selection

39:02 How to train for strength and muscle growth together

44:42 High reps versus heavy sets: physical and psychological fatigue

49:47 What the fatigue research shows and the final recommendations

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 Links:

• Instagram: @trexlerfitness
• ResearchGate: Eric Trexler publications
• Research review: MASS Research Review

00:00 Weight-loss non-responders and the laws of thermodynamics

03:22 Rare medical conditions and extreme hunger

06:34 Hunger genetics, GLP-1s, and learning empathy

12:15 Lipedema and regionally resistant fat

21:48 PCOS, hypothyroidism, and what they do to metabolism

31:08 Three reasons weight loss can feel impossible

36:34 Tracking errors and the classic underreporting study

46:08 Food-label and restaurant-calorie errors

50:33 Controlled diet research and metabolic adaptation

58:39 Support, adherence, and why consistently showing up works

01:03:14 GLP-1s, side effects, and personalized dosing

01:10:45 Aging, activity, stress, and the myth of the 40-year-old metabolism

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 Links:

• Instagram: @trexlerfitness
• ResearchGate: Eric Trexler publications
• Research review: MASS Research Review

00:00 Conference travel, weight-loss non-responders, and the episode setup

07:03 What counts as a training non-responder?

08:53 Measurement error and why short studies can mislead

10:53 Replication and better individualized research designs

16:30 General response versus program-specific response

19:25 Why advanced lifters struggle to measure small changes

33:34 Can muscle fiber type affect training responsiveness?

37:22 Why narrower studies produce better answers

39:28 Are true non-responders real?

44:10 What to do when your progress is unusually slow

50:27 Before you give up: time, volume, intensity, and mindset

54:39 The calf-training example, Eric's links, and closing