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. Milo Wolf's Links:

• YouTube: https://www.youtube.com/@DrMiloWolf
• Instagram: https://www.instagram.com/drmilowolf/
• ResearchGate: https://www.researchgate.net/profile/Milo-Wolf

00:00 Intro,Wolf call, s**ty weather

02:35 Why training close to failure generally improves hypertrophy

05:05 Reactive vs planned deloads and fatigue trade-offs

12:29 Injury risk perspective: failure training in context

15:42 Study breakdown: failure vs past-failure training

33:53 Three ways to train past failure: partials, drop sets, and cheat reps

38:45 More stimulus > less volume

47:09 Minimal training dose: how little time can still work

53:36 Escaping all-or-nothing thinking in fitness

59:12 How to track progress when using failure and beyond-failure methods

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:

https://www.instagram.com/dr__pak/

https://www.youtube.com/@Dr__Pak

00:00:00 - "The Pakman's" Greek heritage

00:06:25 - Myth 1: Can you actually measure body fat accurately?

00:10:45 - Why body fat tests vary so much (Dexa, Bod Pod, BIA)

00:15:30 - Waist circumference as a better health predictor

00:21:10 - Myth 2: Does high body fat prevent muscle gain?

00:27:30 - The challenge of maintenance

00:33:00 - Defining a healthy body fat range for men and women

00:37:45 - Visual body fat charts and why they are unreliable

00:44:00 - How lighting and social media distort our expectations

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. Mike T. Nelson's Links:

https://www.instagram.com/drmiketnelson/

miketnelson.com

00:00:00 - Intro

00:05:45 - Dr. Mike T. Nelson's background

00:07:20 - Defining metabolic flexibility and fuel switching

00:09:00 - Genetic components of metabolism and the Pima Indian studies

00:15:30 - Training your body to become more efficient at burning fat

00:20:15 - Why carbohydrates are the preferred fuel for high-intensity power

00:29:48 - The truth about fasted cardio for physique athletes

00:39:21 - Using HRV to gauge recovery and cardio volume

00:41:28 - High protein diets (1.5g+ per lb) and hunger management

00:53:37 - NEAT and the subconscious reduction of movement during dieting

01:04:07 - The importance of VO2 Max for recovery in the offseason

Ethan's Links:

Podcast + More

Weekly Lives:

https://2way.tv/ethansuplee/

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 & Welcome Back (5.5 years since last episode)

06:16 - Ethan's Backstory: First Diet at Age 5

09:00 - Hitting 536 lbs: The Freight Scale Story

15:50 - "Just Don't Eat Bread"

22:55 - Discovering Dr. Mike's TEDx Talk: Ethan hates it 😂

40:10 - The Maintenance Revelation: Harder Than Dieting?

51:15 - GLP-1 Discussion: Why Ethan Hasn't Tried Them

52:30 - Treating Weight Like a Chronic Condition (Sobriety Parallel)

59:15 - The Future of Dieting: Hunger as a "Solved Problem"

01:05:45 - Closing: "Life is Not Really a Struggle Anymore"

00:00 - Intro: Is Milo Batman or Robin?

01:00 - How he finished a PhD young (23 YO BABY 💥)

06:30 - Why Milo chose to study exercise physiology

11:49 - What got Milo into lifting?

16:30 - Bulking mistakes: why big surpluses usually mean mostly fat gain

26:30 - How Milo started studying ROM as it's related to hypertrophy

38:45 - Not all partials are equal: stretch-position vs squeeze-position

44:30 - How Milo feels being assigned "The Stretch Guy"

49:50 - Milo's principled protocol for max hypertrophy

56:00 - Rep standardization: partials vs full ROM; Tempo and injury prevention

00:00 - Intro

00:00:51 - Will has cerebral palsy: what it actually looks like day to day

00:02:57 - Growing up with CP, how Will started lifting, and what early training looked like

00:15:08 - Gym confidence, feeling judged, and pushing past the "new guy" phase

00:19:11 - Exercise selection: why barbell squats are tough (and what he does instead)

00:33:24 - Machines, imbalances, and unilateral work

00:38:20 - Should you compete? Dieting realities and expectations

00:40:50 - Bulking: eating enough, high protein, and making it work in real life

00:54:49 - Advice for lifters with disabilities

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 - 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