This week Greg and I kicked things off with some laughs — nursery rhymes, glazed donut Keto Brick madness, and a flood of orders rolling in. Then we got serious about training strategy. Greg’s three weeks post-show, I’m deep in a building phase, and we’re both mapping out a long runway toward our next competition in 2027. We talked about why competing every single year can hold you back, especially as a natural athlete — you simply can’t grow if you’re always cutting.

From there, we broke out the notebooks and built a brand-new training split live on air: a six-day heavy/hypertrophy rotation designed to maximize growth and recovery. We walked through our personal weak points (mine’s chest and delts, Greg’s working glutes and hamstrings) and laid out specific movements, rep ranges, and structure — from heavy compound lifts to slow, controlled hypertrophy work.

We also dove into metrics, tracking progress, and why ego lifting kills longevity. The plan includes the split, the lifts, and cardio days, maybe some rock climbing for fun conditioning. By the end, we had a full system ready to plug into the Keto Brick training app for anyone who wants to follow along.

Big takeaways: prioritize long-term growth, train with intention, and don’t be afraid to get technical. This new phase is about getting stronger, smarter, and better every single session.

Greg Mahler is also a lifetime natural bodybuilder, and can be followed on Instagram

https://www.instagram.com/ketogreg80/

Register For My FREE Masterclass: https://www.ketobodybuilding.com/registration-2

Get Keto Brick: https://www.ketobrick.com/

Subscribe to the podcast: https://open.spotify.com/show/42cjJssghqD01bdWBxRYEg?si=1XYKmPXmR4eKw2O9gGCEuQ