Guest: Cristi Bartlett, Director of Strength & Conditioning (NC State); former competitive powerlifter; extensive experience with collegiate and pro settings.

What you’ll learn

• How to get lean while coaching and training full‑time—realistic nutrition that fits real life
• Planning indulgences inside a disciplined week (compliance > perfection)
• Recovery that actually moves the needle: sleep, walking, mobility, and simple micro‑breaks
• The mindset shift from max strength goals to physique recomposition
• Coaching lessons from collegiate S&C to individual transformation

Key topics discussed

• Macro control without obsession; how “tight weekdays + flexible weekends” can still net progress
• Training split ideas post‑powerlifting: more hypertrophy, joint‑friendly volume, smarter conditioning
• Recovery hacks you’ll actually use at work: movement snacks, posture resets, quick tissue work
• Identity, stress, and staying consistent when your job is already in the gym

Shop the episode (listener resources)
Cardio Equipment (conditioning that supports fat loss)
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Free Weights (dumbbells, barbells, kettlebells)
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Kettlebells (ballistic conditioning & strength)
https://www.ironcompany.com/free-weights/kettlebells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Weight Benches (hypertrophy basics)
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Gym Flooring (protect your space and reduce noise)
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Related guides & weekly reading
Ultimate Guide to Gym Equipment
https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Kettlebell Buying Guide
https://www.ironcompany.com/blog/kettlebell-buying-guide-what-kettlebell-is-right-for-you?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Best Barbell Exercises
https://www.ironcompany.com/blog/Best-Barbell-Exercises?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Full episode list & show resources
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

About RAW by IRON COMPANY
Since 1997, IRON COMPANY has supplied commercial‑grade gym equipment and flooring to home, commercial, and government buyers. The RAW podcast features Marty Gallagher, J.P. Brice, and Jim Steel discussing strength training, conditioning, nutrition, and mindset—plus interviews with world‑class athletes and coaches.

Support the show
If you enjoyed this episode, leave a quick rating/review in your podcast app and share it with a training partner or coach.

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

ABOUT THE GUEST
Rich Salke is a veteran bodybuilder, university lecturer, and strength coach who has advised competitive lifters and tactical professionals on performance nutrition and resistance training.

WHAT YOU’LL LEARN

A simple, defensible way to set calories and protein for fat loss while keeping strength.

How to use strength training and structured cardio together to drive body‑composition change.

The role of recovery (sleep, stress, deloading) in avoiding stalls and burnout.

Which supplement and diet myths to ignore—and what actually matters day to day.

KEY TOPICS

Calorie control and protein sufficiency for preserving lean mass.

Progressive resistance training with planned fatigue management.

Cardio periodization that supports fat loss without compromising lifting performance.

QUICK ANSWERS
Q: What is the most important nutrition factor for fat loss?
A: Maintaining a consistent calorie deficit while keeping protein high enough to preserve lean mass is the primary driver; the exact numbers depend on body size, activity, and goals.

Q: How much protein should most lifters aim for when cutting?
A: Many lifters do well in the ~0.7–1.0 g per pound of goal bodyweight per day range, adjusted for training volume, body composition, and digestion tolerance.

Q: How should I combine cardio with strength work?
A: Keep 2–4 weekly cardio sessions in non‑interfering zones (e.g., easy steady state or short intervals) around your key lifts, and progress duration or intensity gradually.

SHOP THE EPISODE
Performance Eating for Power Training (nutrition framework)
https://www.ironcompany.com/blog/performance-eating-power-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Post‑Workout Replenishment for Weight Training (what to eat after lifting)
https://www.ironcompany.com/blog/post-workout-replenishment-weight-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Cardio Training Periodization (plan conditioning without killing gains)
https://www.ironcompany.com/blog/cardio-training-periodization?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Free Weights — Dumbbells, Barbells, Kettlebells
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Weight Benches — Flat/Incline/Utility
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

ABOUT THIS EPISODE
A straight‑talk framework for staying out of the overtraining ditch—and the undertraining ditch—while building strength year‑round.

WHAT YOU’LL LEARN

How to set sustainable weekly volume and adjust load with auto‑regulation

When to use deloads and exercise rotation to manage joint and CNS stress

Recovery priorities that move the needle: sleep, calories, protein, steps

Simple progress tests to confirm you’re adapting (not just accumulating fatigue)

KEY TOPICS

Balancing intensity vs. volume across the week

Signs you’re under‑recovered and how to course‑correct fast

Minimalist programming for lifters with limited time

QUICK ANSWERS
Q: What is the fastest way to know I’m doing too much?
A: Watch performance markers: bar speed drops, reps/sets fall off, and motivation, sleep, or resting HR worsens for several days—deload or reduce volume.

Q: How often should I deload?
A: Most lifters benefit every 3–6 hard weeks; advanced lifters can autoregulate—insert a lighter week when performance or recovery flags.

Q: What’s the simplest “busy lifter” template?
A: Three full‑body sessions/week using one squat, one press, one pull plus assistance; keep 1–2 reps in reserve and add low‑impact conditioning on off days.

RESOURCES & ARTICLES
Avoiding Overtraining (Marty Gallagher)
https://www.ironcompany.com/blog/marty-gallagher-raw-avoiding-overtraining?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Reassessing Recovery
https://www.ironcompany.com/blog/reassessing-recovery?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Cardio Training Periodization
https://www.ironcompany.com/blog/cardio-training-periodization?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Abbreviated Training: The Godsend for Muscle & Strength Gains
https://www.ironcompany.com/blog/abbreviated-training-the-godsend-for-muscle-and-strength-gains?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172

SHOP THE EPISODE
Strength Training Equipment (racks, benches, machines)
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Weight Benches
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Pro Series Power Cage
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Dumbbells (all styles)
https://www.ironcompany.com/free-weights/dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Theragun Elite (recovery tool)
https://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

ABOUT THE GUEST
Ed Coan—often regarded as the greatest powerlifter in history—joins raw squat world‑record holder Ray Williams and coach/author Marty Gallagher to analyze elite performance, programming, and competition execution.

WHAT YOU’LL LEARN

How legends plan peaking cycles and set intelligent attempts for meet day

Technical cues for powerful squats, efficient benches, and strong deadlifts

Simple methods to bust plateaus without burning out

How to outfit a reliable powerlifting space with racks, bars, plates, platforms, and flooring

KEY TOPICS

Periodization vs. day‑to‑day autoregulation for strength

Squat setup, bracing, and bar position; bench bar path; deadlift stance and grip

Building a dependable home or team training environment

QUICK ANSWERS
Q: What’s the fastest way to improve meet results?
A: Use conservative openers, make 5–7% jumps, and prioritize flawless technique; carry momentum with second attempts you can own.
Q: What are the essentials for a home powerlifting gym?
A: A stable power cage, a quality Olympic power bar, calibrated plates, a platform, and dense rubber gym flooring form a durable foundation.
Q: How often should I squat, bench, and deadlift?
A: Most lifters progress on 1–2 exposures per lift weekly, cycling volume and intensity with a 3–6 week peak.

SHOP THE EPISODE
Pro Series Power Cage
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171

IRON COMPANY Olympic Power Squat Bar
https://www.ironcompany.com/olympic-power-squat-bar-ironcompany-ic-psc-45-usa-ic-ps-45-usa?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171

Ivanko Calibrated Powerlifting Plates
https://www.ironcompany.com/ivanko-cbpp-olympic-calibrated-powerlifting-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171

Weightlifting Platforms (category)
https://www.ironcompany.com/strength-training-equipment/weightlifting-platforms?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171

Performance Beast Rubber Flooring Roll
https://www.ironcompany.com/performance-beast-rubber-flooring-roll-ecore-performance-beast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

ABOUT THIS EPISODE
How to program biceps and triceps for visible growth, without junk volume. We outline frequency, weekly set targets, rep schemes, and exercise pairings that scale from beginner to advanced.

WHAT YOU’LL LEARN

How many direct arm sessions per week most lifters need to grow

Weekly set targets for biceps and triceps and how to progress them safely

When to use straight sets, rest–pause, and back‑off sets for arm hypertrophy

Exercise sequencing that pairs compounds with high‑tension isolation work

KEY TOPICS

Frequency vs. volume: finding your minimum effective dose

Exercise selection: curls, extensions, and the best compound support

Recovery methods that prevent elbow and shoulder irritation

QUICK ANSWERS
Q: How many times per week should I train arms for growth?
A: Most lifters grow well on 2 focused arm slots per week totaling 10–16 working sets combined for biceps and triceps, progressed gradually.
Q: What rep ranges build the most arm size?
A: Use a mix of 6–10 reps on heavier compounds and 10–20 reps on isolation movements to accumulate quality tension without joint stress.
Q: Do I need direct arm work if I already press and pull?
A: Yes—compounds set the base, but targeted curls and extensions reliably add upper‑arm size and improve weak links in pressing and pulling.

SHOP THE EPISODE
IRON COMPANY Urethane Dumbbells (core tool for curls, hammer curls, and triceps work)
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

Ivanko Black Oxide Olympic EZ Curl Bar (joint‑friendly bar path for biceps and triceps)
https://www.ironcompany.com/ivanko-black-oxide-olympic-ez-curl-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

IRON COMPANY Urethane Olympic Plates with Grips (secure loading for curl and extension variations)
https://www.ironcompany.com/urethane-olympic-plates-with-grips-iron-company-ic-uopg?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

Arsenal Alpha Standing Preacher Curl Bench (locked‑in mechanics for peak biceps tension)
https://www.ironcompany.com/alpha-standing-preacher-curl-bench-arsenal-alpha-spc?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

Lock-Jaw Barbell Collars (fast, secure plate changes between arm supersets)
https://www.ironcompany.com/lock-jaw-barbell-collars?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

ABOUT THE GUEST
Dr. Charlie Seltzer is a board‑certified physician in Obesity Medicine and a Certified Strength & Conditioning Specialist. He runs a clinical practice focused on weight management, performance, and healthy longevity.

WHAT YOU’LL LEARN

How to combine medical screening, training, and nutrition for healthy fat loss without muscle loss.

Weekly templates that balance resistance training, low‑impact cardio, and recovery for adults 35+.

Protein targets, calorie control, and habit design that drive adherence over the long term.

When to adjust volume and intensity to avoid overuse injuries and plateaus.

KEY TOPICS

Strength training as the foundation of healthy aging and metabolism.

Low‑impact conditioning options that protect joints while improving VO2 and recovery.

Sleep, stress, and biomarkers that signal when to push or pull back.

QUICK ANSWERS
Q: What’s the best way to lose fat without sacrificing muscle?
A: Lift 2–4 days/week with progressive overload, hit daily protein targets, and use modest calorie deficits paired with low‑impact cardio.

Q: How much cardio supports longevity without hurting strength?
A: 90–150 minutes/week of easy to moderate work (bike, elliptical, walking treadmill) plus short intervals as tolerated improves health markers with minimal interference.

Q: What recovery signals should midlife lifters watch?
A: Declining sleep quality, resting HR variability, persistent soreness, and performance regression are cues to reduce volume/intensity and prioritize recovery.

SHOP THE EPISODE
Endurance Walking Treadmill — low‑impact conditioning
https://www.ironcompany.com/body-solid-endurance-walking-treadmill-t50?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169
Lifecycle RS3 Recumbent Bike — joint‑friendly cardio
https://www.ironcompany.com/life-fitness-lifecycle-rs3-recumbent-bike-go-console?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169
IRON COMPANY Urethane Dumbbells — scalable strength work
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169
Full Commercial Adjustable Bench (SFID425) — safe pressing angles
https://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169
Strength Training Equipment — racks, machines, storage
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

ABOUT THE GUEST
John Roy is a U.S. Army Veteran, self‑published author, and competitive powerlifter who trains in his home gym while managing family and full‑time professional responsibilities.

WHAT YOU’LL LEARN

How to structure squat, bench, and deadlift around a full life without stalling progress

The minimum viable home‑gym setup (rack, barbell, bench, plates, flooring) and why it matters

Simple recovery tactics that fit real schedules: sleep targets, walking, and sane volume control

Mindset tools for consistency: session objectives, training logs, and pre‑planned progressions

KEY TOPICS

Weekly programming templates for strength with limited time

Basement/garage gym ergonomics, storage, and rubber flooring choices

When to push vs. hold back to avoid overuse and keep momentum

QUICK ANSWERS
Q: What are the essentials for a strong basement gym?
A: A sturdy rack, flat/incline bench, 20 kg barbell, adjustable dumbbells or a small set, plates, and rubber gym flooring to protect the subfloor and reduce noise.

Q: How many days per week should busy adults train the big three?
A: Three focused sessions (SQ/Bench/DL variations) with one optional accessory day covers most lifters while allowing recovery.

Q: What flooring works best under racks and deadlift areas?
A: Dense rolled rubber or heavy mats (8 mm–12 mm+) to absorb impact, stabilize footing, and protect concrete and equipment.

SHOP THE EPISODE
Pro Series Power Cage (compact, heavy-duty rack)
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168
Elite Lean Garage Rack — IRON COMPANY
https://www.ironcompany.com/elite-lean-garage-rack-iron-company-wri-lgr-elite?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168
20 kg 195K PSI Olympic Bar — IRON COMPANY
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168
IRON COMPANY Urethane Dumbbells
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168
Black Rubber Roll Flooring (light commercial) for home gyms
https://www.ironcompany.com/black-rubber-roll-flooring-light-commercial?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

ABOUT THE GUEST
Justin Watson is a professional wide receiver and Super Bowl champion. He shares how elite preparation, strength work, sprint training, and recovery protocols translate to consistent on‑field performance.

WHAT YOU’LL LEARN

How NFL receivers train acceleration, top‑end speed, and change of direction without breaking down

A weekly template that blends lifting, sprinting, on‑field work, and recovery

Simple nutrition and sleep anchors that drive repeatable performance

Smart equipment choices for a high‑output garage or team facility

KEY TOPICS

Sprint mechanics, curved treadmill technique, and sled progressions

Strength standards for pressing, pulling, and lower‑body power

Mobility, soft‑tissue work, and active recovery between sessions

QUICK ANSWERS
Q: What builds NFL‑level speed without overuse?
A: Short hill sprints, curved treadmill sessions, and low‑volume resisted sled runs paired with quality rest.

Q: Best way to balance lifting with skill work?
A: Anchor two lower‑body power days and two upper sessions, then fit route work and sprints on freshest days.

Q: Most overlooked recovery habit?
A: Consistent sleep and light daily mobility—small wins that compound over a long season.

SHOP THE EPISODE
TrueForm Trainer — non‑motorized curved treadmill for sprint mechanics
https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167

Modular Push‑Pull Sled — loadable sled for acceleration and strength
https://www.ironcompany.com/modular-push-pull-sled?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167

Smart Soft Plyo Cube — safe, stackable jumps for power development
https://www.ironcompany.com/prism-fitness-smart-soft-plyo-cube?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167

IRON COMPANY FIT Rack — compact training rack for home or facility
https://www.ironcompany.com/fit-rack-iron-company-wri-fit-rack?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167

Theragun Elite — percussive therapy for between‑session recovery
https://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

ABOUT THIS EPISODE
A clear plan beats intensity alone. We walk through a straightforward blueprint for rapid but sustainable body recomposition—covering training priorities, nutrition targets, and recovery habits that compound over 4–8 weeks and beyond.

WHAT YOU’LL LEARN

The simplest weekly split for fat loss and lean mass retention

How to set progression (load, reps, sets) without overreaching

Where cardio fits: steady state vs intervals for busy schedules

Protein, calories, steps, and sleep: thresholds that actually move the needle

KEY TOPICS

Blending strength work with targeted conditioning to accelerate recomposition

Selecting durable, space‑efficient gear for home or garage gyms

Practical recovery: deload markers, soreness management, and adherence

QUICK ANSWERS
Q: How many days per week should I train for a fast but sustainable cut?
A: Three to four total‑body or upper/lower sessions with two short conditioning days works for most; add steps daily to raise energy expenditure without excessive fatigue.

Q: What’s the minimum protein target during a cut?
A: Aim for ~0.8–1.0 grams per pound of goal bodyweight per day to preserve lean tissue while in a calorie deficit.

Q: Is HIIT required to get lean quickly?
A: No—use it sparingly if recovery allows. Many lifters see better adherence and equal fat loss with brisk walking and moderate intervals paired to progressive strength work.

SHOP THE EPISODE
Urethane Dumbbells — durable heads, wide weight spans for progressive overload
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

Adjustable & Flat/Incline Weight Benches — anchor your pressing and rows
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

TrueForm Trainer — responsive curved treadmill for efficient conditioning
https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

Performance Beast Rolled Rubber — shock‑absorbing gym flooring for lifts and cardio
https://www.ironcompany.com/performance-beast-rubber-flooring-roll-ecore-performance-beast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

Premium Powder‑Coated Kettlebells — compact metabolic finishers and strength work
https://www.ironcompany.com/premium-powder-coated-kettlebells-iron-company-ic-ppck?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

ABOUT THIS EPISODE
Why the deadlift is one of the most valuable human lifts, how to execute it safely, and which variations extend progress over years of training.

WHAT YOU’LL LEARN

How to set your brace, hinge, and bar path for efficient, safe pulls

When to use conventional, sumo, and trap‑bar deadlifts in a yearly plan

Simple programming for beginners, intermediates, and advanced lifters

Floor protection, platforms, and plates that reduce noise and protect subfloors

KEY TOPICS

Technique: foot pressure, hip height, neutral spine, and lockout mechanics

Programming: weekly frequency, top‑set + back‑off schemes, and rotation of variations

Equipment: choosing bars, plates, platforms, mats, and accessories for deadlifting

QUICK ANSWERS
Q: How often should most lifters deadlift?
A: One to two sessions per week works for most; rotate intensity (heavy, moderate, technique) and variations to manage fatigue.

Q: Trap bar vs. straight bar—when should I switch?
A: Use a trap bar during high‑volume phases or when you need a more upright torso; return to a straight bar to peak specific strength and skill.

Q: What protects floors best for heavy pulls?
A: A dedicated lifting platform or 3/4" rubber tiles/mats with bumper plates reduces impact, vibration, and noise while protecting subfloors.

SHOP THE EPISODE
20 kg 195K PSI Olympic Bar — IRON COMPANY
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165
Modular Multi‑Functional Hex/Trap Bar
https://www.ironcompany.com/modular-multi-functional-hex-trap-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165
Hi‑Temp Bumper Plates
https://www.ironcompany.com/hi-temp-bumper-plates-ic-ht-0?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165
8' x 8' Lifting Platform — Legend Fitness
https://www.ironcompany.com/8x8-lifting-platform-legend-fitness?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165
Heavy‑Duty Deadlifting Mats
https://www.ironcompany.com/heavy-duty-deadlifting-mats?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps