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.

Dr. Pak's Links:

• Website: drpak.com
• Instagram: @dr__pak
• YouTube: @Dr__Pak
• Book: Train Smarter, Not Longer

Timestamps:

00:00 Intro and the case for revisiting bro science

04:33 Protein absorption and large protein meals

07:41 How much protein lifters actually need

11:36 Diet vs. training for body composition

15:23 The anabolic window and pre-workout nutrition

22:08 Why dirty bulking does not build extra muscle

24:22 Squats, deadlifts, hormones, machines, and failure

30:27 Fitness tribalism and muscle confusion

37:07 BCAAs, supplement marketing, and cardio

43:44 Stretching, isolation exercises, and rep ranges

48:51 Defining failure and whether the big three are necessary

53:35 Dr. Pak's book and closing thoughts

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

Timestamps:

00:00 Intro and RP app research preview

06:29 What drop sets are and why they work

10:17 Drop sets vs. myo-reps, rest-pause, and supersets

15:18 The warm-up debate for older and advanced lifters

25:22 Drop-set research and time savings

27:09 How to structure drop sets and reduce the weight

31:35 Best rep ranges, discomfort, and training to failure

35:10 The best exercises and gym setups for drop sets

43:22 High reps, failure accuracy, and common mistakes

46:35 When drop sets are a poor fit

52:53 Joint-friendly use cases, app tracking, and programming

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.

Big Brev's Links:

• StudioBrev: studiobrev.com
• Bass Singer Academy: basssingeracademy.com
• YouTube: Danny Brevik
• Instagram: @bigbrev
• TikTok: @bigbrevik
• Link hub: hoo.be/bigbrev

00:00 Intro and who Big Brev is

00:21 Opera singer, voice teacher, RP athlete, and influencer background

01:10 Starting on TikTok and discovering social media reach

02:03 The viral "Yo Ho" sea-shanty moment and 14 billion streams

03:07 Record-label attention, internet virality, and not overthinking cringe

05:17 Authenticity, Viking covers, and handling comments online

07:33 Childhood singing, being labeled the fat kid, and finding confidence

10:22 Confidence, bullying, and the chip-on-the-shoulder mindset

13:14 Choir, musical theater, opera training, and meeting his wife

18:33 Opera career highlights and turning performance into a profession

31:00 Big Brev's fitness background, RP connection, and content transformation

44:03 Shoulder specialization, Viking visuals, and stretch-focused lateral raises

45:33 Ego checks, deep-stretch pressing, and training smarter for hypertrophy

48:25 Occlusion-style pump work, filming, and social-media lifting

52:16 Current training split, shoulder emphasis, and bringing up quads

56:16 Diet, protein targets, and vocal-health considerations

59:20 StudioBrev, Bass Singer Academy, music, and where to find Big Brev

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: The Minimum Effective Dose for Muscular Development - https://us.humankinetics.com/products/train-smarter-not-longer?srsltid=AfmBOopPR3bytn6NJ-_TUdH_akLG-d9p6Nry1ntEClMBy3P0C5CoIFZE

00:00 Intro, Dr. Pak's Greek rap album

01:38 Summer shredding and why aggressive fat loss is on the table

02:25 Slow fat loss, lean mass retention, and the classic deficit research

03:47 Why a 700-800 calorie deficit can make sense for average lifters

08:25 Controlled aggressive dieting versus crash dieting

10:11 The psychology of getting the diet over with sooner

12:09 The maintenance rebound risk after a hard cut

13:33 Who aggressive dieting is for, and who should stay slower

17:43 Body-composition research, bodybuilding prep, and lean mass loss context

29:31 The real muscle-retention priorities: lifting, protein, stress, and creatine

34:18 Mindset, training performance, and not overreacting to one bad session

39:28 Deficit ceilings, real-life calorie buffers, and using the RP Diet Coach App

41:37 Why the post-diet maintenance plan matters

47:13 Pak's book, where to find it, and closing thoughts

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.

Colton Engelbrecht's Links:

• Instagram: @colton_the.limit.breaker

00:00 Intro and why Colton's lifts look unreal

01:18 Colton's Instagram and current size

02:07 Best lifts, 1,100-pound deadlifts, and fake-plate reactions

07:47 Growing up in South Africa and early sports background

09:45 Getting into lifting through CrossFit and Olympic lifting

12:32 First powerlifting meets, early totals, and record chasing

18:04 Self-coaching, research, high-rep training, and programming basics

20:36 Working with Thomas Lilley and improving technique

22:45 Meet-day mindset and staying calm under huge weights

33:39 Bulking, appetite, and using the RP Diet Coach App

40:33 Travel, Moscow, future U.S. meets, and long-term competition planning

47:22 The path from powerlifting to strongman goals

48:11 A sample 6,000-calorie day of eating

53:08 Colton's socials, sponsors, and closing thoughts

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. James Hoffmann's Links:

• Free TRT Guide
• Instagram: @rpdrjames

Timestamps:

00:00 Intro and Dr. James returns for Men's Health Month

01:24 James' upcoming TRT guide and why the topic matters

03:29 Why TRT is becoming more mainstream and less taboo

05:03 What counts as TRT vs. recreational/performance-enhancing use

07:10 TRT as testosterone replacement therapy and medical supervision

08:16 Finding the right dose: benefits, risks, and side effects

10:00 When "TRT" starts looking like too much testosterone

10:51 Blood work, labs, TRT Kingdom, and clinician oversight

11:26 Why chasing the high end of the range can backfire

12:49 Why lower testosterone may be normal for some people

14:00 Practical takeaways before considering TRT

Get The Aesthetic Revolution:

• Book: The Aesthetic Revolution: Embracing Vanity and the Future of Fitness to Unlock Your Healthiest Self

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 and Dr. Mike's book release

03:23 The Aesthetic Revolution and why the title uses "vanity"

05:48 When vanity is toxic versus useful

10:58 Why so many clients really want to look better

12:33 What the book covers: training, diet, surgery, drugs, and support

13:23 Self-image, compliments, and accepting appearance changes

16:24 RP transformation stories and social treatment after weight loss

35:11 Surgery choices, hair transplants, and personal preference

39:41 What changed while writing the book

40:03 New drugs, age reversal, and future-looking claims

47:21 Teen aesthetic upgrades and the ethics of intervention

53:02 Why the book exists and who should read it

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:

• Website/Coaching: Wolf Coaching
• App: MyoAdapt
• YouTube: Dr. Milo Wolf
• Instagram: @wolfcoach_

00:00 Intro and why warmups matter

00:46 Why warmups may be overrated for hypertrophy

03:21 General vs specific warmups and static vs dynamic stretching

04:41 Static stretching and short-term performance tradeoffs

07:25 Stretching and injury-prevention evidence

10:08 FIFA 11, strength training, plyometrics, and multi-part warmups

11:42 Why plyometrics can build resilience

15:55 Mechanisms: temperature, oxygen uptake, psychology, and neural readiness

18:16 Sports-team warmups, coaching logistics, and specificity

38:29 Nick's real warmup routine and Milo's reaction

49:20 Milo's default warmup recommendation

53:07 Pain, injury, and adjusting the approach

A bonus episode on The Enhanced Games!

A treat for being such a jacked, good looking, and smart listener like you, Greg!

Yes, we can see you through your webcam... Please stop doing that thing with Capri-Suns!

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. Derek Wilcox's Links:

• Website/Coaching: Wilcox Strength Inc.
• RP Coaching: Derek Wilcox | PhD
• Instagram: @wilcoxstrengthinc

00:00 Intro and what the Enhanced Games are

02:01 Why "enhanced" does not mean a drug free-for-all

03:49 Transparency, bloodwork, and the public-health question

06:17 Derek's background around clean and enhanced athletes

09:41 Why PEDs do not turn average athletes into world record holders

12:03 TRT, hormone levels, and performance misconceptions

15:16 Genetics vs drugs in elite sport

18:14 BALCO, baseball, and public narratives around PEDs

35:13 The $10 million sprint offer and money in sport

45:21 Drug testing, transparency, and whether this model is safer

51:38 Hormones, aging athletes, and smart training

55:05 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.

Timestamps:

00:00 Intro, Mike's sickness, Nick's shoulder, and training downtime

05:05 Beginner weight selection and progressive overload

06:34 When to switch exercises in a program

10:23 Can lower weight and higher-volume lifting still grow muscle?

13:37 Deep stretch, hypertrophy, and what we know from research

15:29 Adding CrossFit, cardio, or running to strength training

19:02 Bodybuilders, strongman potential, and natural physique limits

20:35 What to do when the same muscle keeps getting injured

23:25 Power work, lifting, and jiu jitsu performance

25:16 Brain fog while cutting and practical diet adjustments

26:36 Carb timing versus total carb intake

28:36 Protein needs while bulking

30:42 Can natural bodybuilders get to 8% body fat?

32:04 Best cardio for fat loss and why steps matter

34:34 Emphasizing weak muscle groups while cutting

35:59 Artificial sweeteners during a cut

38:37 Over-the-counter test boosters

39:48 Peptides, GLP-1s, growth hormone secretagogues, and supplement caveats

44:23 Getting bigger while doing jiu jitsu and managing training tradeoffs

48:26 Sport-specific lifting for surfing and other action sports

53:55 Wrap-up