In this episode of Strength 101, Nick takes on one of the biggest questions in fitness: can you build muscle and lose fat at the same time? He explains why fat loss and muscle gain are technically opposite processes — one catabolic, one anabolic — and what it takes to balance them without losing progress on either side.

Nick breaks it down into three simple rules: lift weights at least three times a week, stay in a caloric deficit, and hit your daily protein target. He walks through real-world examples, including how to calculate your protein needs, why recovery matters as much as training, and how to avoid the common mistakes that leave most people spinning their wheels.

You’ll also hear why trying to “turn fat into muscle” isn’t how the body actually works, when it makes sense to focus on bulking or cutting instead, and how to structure your training and nutrition if you want to chase body recomposition.

Whether your goal is to get leaner without losing strength, build muscle that sticks, or simply understand how to program smarter, this episode gives you the roadmap to do it.

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➡︎ https://www.strengthacademy101.com

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Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!

Connect with Nick & Matraca on Social Media:

➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx

➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==

#strengthacademy #justshowup #strength101podcast

In this episode of Strength 101, Nick goes solo to unpack one of the most misunderstood topics in lifting — hypertrophy. From the “pumped-up” size you get through sarcoplasmic hypertrophy to the dense, long-lasting strength built with myofibrillar hypertrophy, Nick explains how each type works and why it matters for your training. He breaks down the rep ranges, rest times, and strategies that target each one, and why pushing every set to failure is the ultimate growth signal. Using simple analogies and real-world examples from Strength Academy programming, Nick shows you how to match your workouts to your goals — whether you want fast, eye-catching muscle for a short-term event or strength and size that stick around for decades. If you’re ready to train with intention and finally understand how muscle actually grows, this episode will give you the blueprint.

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⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:

➡︎ https://www.strengthacademy101.com

⚡️OUR APP: Check out our app here:

➡︎ https://coach.everfit.io/package/UA723379

Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!

Connect with Nick & Matraca on Social Media:

➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx

➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==

#strengthacademy #justshowup #strength101podcast

In this solo episode of Strength 101, Nick dives into one of the most misunderstood topics in fitness: testosterone. But this isn’t just for the dudes. Nick breaks down why testosterone matters for everyone — and how you can improve it naturally. No needles, no prescriptions — just sleep, lifting heavy, saturated fats, and honest talk. Drawing from his experience with mountain-man mentor Johnny Woodford and stories from inside the gym, Nick unpacks the habits that move the needle: getting quality sleep, training with intensity, eating smarter (yes, even bacon), and managing body fat. Whether you're a competitive lifter or just tired of feeling sluggish, this episode offers a no-BS guide to optimizing your hormones and reclaiming your energy.

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➡︎ Tik Tok: / https://www.tiktok.com/@strength101podcast?_t=ZP-8uz54FwRds6&_r=1

⚡️FREE CLASS: Sign up for a FREE class at our gym here: ➡︎ https://strengthacademy.pushpress.com/landing/plans/plan_3b8de81cc61fb7/login

⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:

➡︎ https://www.strengthacademy101.com

⚡️OUR APP: Check out our app here:

➡︎ https://coach.everfit.io/package/UA723379

Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!

Connect with Nick & Matraca on Social Media:

➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx

➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==

#strengthacademy #justshowup #strength101podcast

In this first episode of Trailer Talk, Nick, Matraca, and Stetler kick back on $30 inflatable couches for an unfiltered, anything-goes conversation. From viral headlines like the Coldplay “kiss cam” CEO scandal and a Hyrox race controversy, to debating if Joey Chestnut could beat Usain Bolt in the ultimate hot dog–sprint showdown, nothing is off-limits. They dive into creepy NYC hook-man sightings, personal run-ins with stalkers, and even who they’d fanboy or fangirl over in the sports world. It’s part pop culture, part fitness talk, part pure chaos — and all the personality you don’t usually get to hear on Strength 101. Whether you’re here for the laughs, the wild debates, or just to see if Nick’s couch survives the hour, this episode sets the tone for what Trailer Talk is all about.

In this episode of Strength 101, Nick gets real about alcohol — not from a place of judgment, but from a place of curiosity and honesty. He breaks down what actually happens in your body when you drink, how it affects your sleep, recovery, and gym performance, and why it’s not just about willpower or discipline. You’ll hear about the trade-offs that come with drinking, the science behind those brutal “shamesies” after a night out, and how to navigate social life while still chasing your goals. Whether you're training hard or just trying to feel better, this episode will help you think differently about your relationship with alcohol — and what you're really willing to trade for progress.

https://www.strengthacademyrf.com

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➡︎ Tik Tok: / https://www.tiktok.com/@strength101podcast?_t=ZP-8uz54FwRds6&_r=1

⚡️FREE CLASS: Sign up for a FREE class at our gym here: ➡︎ https://strengthacademy.pushpress.com/landing/plans/plan_3b8de81cc61fb7/login

⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:

➡︎ https://www.strengthacademy101.com

⚡️OUR APP: Check out our app here:

➡︎ https://coach.everfit.io/package/UA723379

Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!

Connect with Nick & Matraca on Social Media:

➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx

➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==

#strengthacademy #justshowup #strength101podcast

In this episode of Strength 101, Nick sits down with Coach Alex to dive into his journey from small-town farm life to the world of college athletics and group fitness. Alex shares stories from his days as a high school basketball standout including how he scored over 1,000 career points, and the shift that led him to compete in college track instead. From long hours in the field to intense workouts on the track, he talks about the values that shaped him, why he fell in love with coaching, and where he hopes to grow next. Whether you’re chasing your next goal or just getting started, this episode is packed with motivation, grit, and a whole lot of heart.

https://www.strengthacademyrf.com

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➡︎ IG: / https://www.instagram.com/strengthacademyrf?igsh=MWlsOHZoaWM2NDdkbg%3D%3D&utm_source=qr

➡︎ Tik Tok: / https://www.tiktok.com/@strength101podcast?_t=ZP-8uz54FwRds6&_r=1

⚡️FREE CLASS: Sign up for a FREE class at our gym here: ➡︎ https://strengthacademy.pushpress.com/landing/plans/plan_3b8de81cc61fb7/login

⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:

➡︎ https://www.strengthacademy101.com

⚡️OUR APP: Check out our app here:

➡︎ https://coach.everfit.io/package/UA723379

Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!

Connect with Nick & Matraca on Social Media:

➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx

➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==

#strengthacademy #justshowup #strength101podcast

In this episode of Strength 101, Nick goes solo to break down one of the most frustrating parts of any fitness journey — injuries. From nagging shoulder pain to aching knees and low back tweaks, Nick explains the three most common lifting-related injuries he sees and the simple movement fixes that can help you recover and stay in the game. He shares real coaching cues and examples from Strength Academy members, diving into why bracing, positioning, and body awareness matter more than the weight on the bar. Whether you’re currently sidelined or just want to train smarter, this episode will give you the tools to lift longer, feel better, and come back even stronger.

https://www.strengthacademyrf.com

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➡︎ IG: / https://www.instagram.com/strengthacademyrf?igsh=MWlsOHZoaWM2NDdkbg%3D%3D&utm_source=qr

➡︎ Tik Tok: / https://www.tiktok.com/@strength101podcast?_t=ZP-8uz54FwRds6&_r=1

⚡️FREE CLASS: Sign up for a FREE class at our gym here: ➡︎ https://strengthacademy.pushpress.com/landing/plans/plan_3b8de81cc61fb7/login

⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:

➡︎ https://www.strengthacademy101.com

⚡️OUR APP: Check out our app here:

➡︎ https://coach.everfit.io/package/UA723379

Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!

Connect with Nick & Matraca on Social Media:

➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx

➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==

#strengthacademy #justshowup #strength101podcast

In this episode of Strength 101, Coach Nick breaks down one of the most talked-about topics in fitness — how to get visible abs. He covers why they’re so rare, what actually works to build them, and how nutrition plays into the process. From loaded crunches and leg raises to the truth about body fat percentages, Nick walks through the practical (and often misunderstood) steps for building a strong core that shows. You’ll learn why abs are more than a kitchen myth, what exercises are overrated, and how to know if the six-pack life is really for you. Whether you're just getting started or ready to finally dial it in, this episode is your no-BS guide to visible results.

https://www.strengthacademyrf.com

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➡︎ IG: / https://www.instagram.com/strengthacademyrf?igsh=MWlsOHZoaWM2NDdkbg%3D%3D&utm_source=qr

➡︎ Tik Tok: / https://www.tiktok.com/@strength101podcast?_t=ZP-8uz54FwRds6&_r=1

⚡️FREE CLASS: Sign up for a FREE class at our gym here: ➡︎ https://strengthacademy.pushpress.com/landing/plans/plan_3b8de81cc61fb7/login

⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:

➡︎ https://www.strengthacademy101.com

⚡️OUR APP: Check out our app here:

➡︎ https://coach.everfit.io/package/UA723379

Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!

Connect with Nick & Matraca on Social Media:

➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx

➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==

#strengthacademy #justshowup #strength101podcast

In this episode of Strength 101, Nick breaks down one of the most overlooked strategies for better workouts and faster recovery: nutrient timing. From the first thing you eat in the morning to how you refuel after a hard training session, Nick simplifies the science behind when to eat carbs, protein, and salt to maximize muscle growth and performance. He dives into the role of water, sugar, and protein — and how each impacts energy, the pump, and recovery. Whether you train at 5 a.m. or 8 p.m., this episode lays out a clear, practical roadmap to fuel smarter and feel stronger.

https://www.strengthacademyrf.com

Connect with us!

➡︎ IG: / https://www.instagram.com/strengthacademyrf?igsh=MWlsOHZoaWM2NDdkbg%3D%3D&utm_source=qr

➡︎ Tik Tok: / https://www.tiktok.com/@strength101podcast?_t=ZP-8uz54FwRds6&_r=1

⚡️FREE CLASS: Sign up for a FREE class at our gym here: ➡︎ https://strengthacademy.pushpress.com/landing/plans/plan_3b8de81cc61fb7/login

⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:

➡︎ https://www.strengthacademy101.com

⚡️OUR APP: Check out our app here:

➡︎ https://coach.everfit.io/package/UA723379

Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!

Connect with Nick & Matraca on Social Media:

➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx

➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==

#strengthacademy #justshowup #strength101podcast

In this episode of Strength 101, Matraca goes solo to break down one of the most overcomplicated topics in fitness: nutrition. With endless fad diets, conflicting advice, and unrealistic expectations filling up social media, it’s no wonder so many people feel stuck. Matraca simplifies it all by focusing on two key principles — hitting your protein goal and staying in a calorie deficit. She walks through her personal tips for meal prep, food tracking, high-volume eating, and how to make room for your favorite foods (yes, even ice cream). Whether you’re just getting started or trying to get back on track, this episode is a refreshing reminder that sustainable change doesn’t have to be complicated.