Strong By Design Podcast

Send us a textAre you struggling with weight gain or gaining lean muscle mass? Join us on this episode of the Strong By Design podcast with special guest Alain Gonzalez, the skinny guy transformation specialist. Find out how Alain went from 107 lbs as a full grown adult to a 150 lbs shredded muscle monster! Tune in to hear his top 3 tips on how to gain weight and receive a copy of his FREE book!   TEXT "CORE” to 345-345 for the FREE glute report.   "Everyone is skinny in High School but I was 107 pounds as a full grown adult...I would say I suffered from Extreme Thinness." -Alain Gonzalez     Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 2:27 Alain’s skinny guy story - 107 lbs as an adult! 7:34 How to gain weight as a skinny guy -Tip #1-2 Tracking how much you need to eat (and actually doing it!) 9:29 How to gain weight as a skinny guy -Tip #3 Increasing your appetite 14:18 Do you find yourself struggling with consistency? 15:10 Find out how to win some FREE Critical Bench Gear 15:14 Alain’s weight and muscle gaining journey 17:50 All about “Bulk Up Fast” 20:40 Get a Free copy of the “Bulk Up Fast” book 22:01 All about Alain’s writing career Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textThe reality of life is that someday you will face a storm. A time in your life that will be very difficult. Listen in to this episode today as Coach Chris is joined by Pastor Art Dykstra. Pastor Art goes through the bible and teaches us how to react to the storms in our lives. Stay tuned to hear Pastor Art’s personal storm experience, it will give you the encouragement you need to face your storm.   TEXT "TESTO” to 345-345 for the FREE glute report.   "The church really exists and is the only organization that exists for the benefit of non-members...we exist to serve and love others." -Pastor Art Dykstra     Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 4:44 Why it’s important to have storms in your life 7:56 You are going to be a slave to something, why not Jesus 9:50 Are you a Country Club Christian? 12:02 It's not a matter of if you're going to go out the storm, it's when 15:21 God allowed the storm to come 17:14 The purpose behind the storms of life 23:58 A significant storm in Pastor Art’s life 35:52 Impacting people through your tragedy 38:34 Being content in your storm   Resources TEXT "TESTO” to 345-345 for the FREE report   Connect with Feather Sound Church: Facebook Instagram Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textSuccess is so much more than our physical appearance, our popularity on social media and money in our bank accounts. True success is accomplished when we find and follow through with our God-given purpose in life. Join us today on the Strong By Design podcast as we dissect what true success is and how to find it.     "Our greatest resource that we have is not bank accounts or assets, it's our people and our family!" -Kenny Klepacki   Subscribe to iTunes Love the podcast? Leave a review on iTunes! What do you want to hear from the Critical Bench Podcast? Tell us here!   Time Stamps: 2:45 Discovering what you want to do with your life 6:39 All about Kenny and Coach Brian’s upbringing 8:07 What is true success 9:57 Relationships: The Ultimate Resource 16:45 Unpacking the issues with popular self-development ideas 20:41 Understanding your “why” 29:39 Taking the words “I can’t” out of your vocabulary 31:39 Communicating effectively by knowing your personality 47:20 Key takeaways   Resources TEXT "TESTO” to 345345 for the FREE report on the 7 Worst Testosterone Killers Start with Why By Simon Sinek DISC Profile Myers & Briggs Strengthsfinder 2.0 Enneagram Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textSo, you’ve been trying to get that “thigh gap”? Tune in to this episode of Strong by Design where Coach Chris Wilson and Coach Brian Klepacki break down what you need to be doing in the gym (or at home) to work those inner thighs. They share researched-backed information that will help work out smarter, not harder when it comes to leg day.   TEXT "GLUTES” to 345-345 for the FREE glute report.   "Lateral movement is rarely used...if you target your adductors, you're protecting your spine!"   Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 3:45 Understanding your entire core/pelvic region 4:41 The most neglected muscle of the body (the adductor group) 5:39 Preventing injuries 8:05 Reviewing the S.A.I.D. principle 10:10 Why lateral movement is so important 12:16 The adductor/glute relationship 17:16 How training your adductors affects your entire body 23:02 Coach Brian breaks down the “thigh gap” 26:00 The Inner Thigh Solution Program   Resources TEXT "GLUTES” to 345-345 for the FREE report 5-Minute Thigh Workout   Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textOn today’s show Coach Chris sits down with Michelle DiCapua, Bikini competitor, CrossFitter and police officer. Michelle shares how being physically fit is essential for first responders. Whether it’s running after a suspect or performing CPR your physical capabilities play a huge role in how you protect and serve your community.  Tune in to hear Michelle’s tips on fitness for first responders.   TEXT "Stretch” to 345-345 for the FREE report.   "I think that if you choose the career to be a Police Officer or EMS, Firefighter, Military, anything like that, you need to be fit... Not just for yourself but for your co-workers and for your community."     Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 1:25 How Michelle met the Critical Bench crew 3:27 Why first responders should work on their fitness 5:16 Using the stress of exercise to mimic high-stress situations at work 6:46 Workout bare minimums for first responders 8:11 Confidence and a commanded presence in dangerous situations 11:59 Michelle’s talks Martial Arts and CrossFit 16:57 Hacks for healthy eating when you work crazy hours 19:56 A look at Michelle’s shift hours over the years 24:55 Michelle’s mindset, 4 days out from a Bikini Competition   Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textMan boobs…..nobody wants them, yet millions of males deal with this issue. Sure, you can seek medical attention but most likely they will prescribe creams, medicine or even surgery, but there are natural solutions to fix this problem.  Join Coach Chris and Coach Brian of Critical Bench as they discuss lifestyle changes that can help you get rid of your enlarged chest area.   TEXT "Testo” to 345-345 for the FREE report.   "Guys are carrying weight in areas that are not typical, if you go back 100 years guys were probably not walking around with man boobs."   Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 2:16 Man boobs, an increasing trend 5:56 Chest fat vs Gynecomastia 9:13 What’s is a normal level of testosterone? 13:39 Are men really becoming more feminine? 16:58 10 Warning signs to determine what type of man boobs your dealing with 18:57 6 Ways to boost testosterone 25:09 How to win a FREE Critical Bench T-Shirt 30:05 The effects of soy 39:01 Exercises to optimize your hormones Resources 7 Worst Testosterone Killers Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textLooking to get stronger, faster and be an all around better athlete? Then you don’t want to miss this episode! Tune in as Coach Chris Wilson interviews the creator of the Athlete Built Program and founder of Overtimeathletes, Chris Barnard. TEXT "CORE” to 345345 for the FREE Core report.   "I feel like it's my duty to be strong, powerful and fast even into my old age, my body's my temple." -Chris Barnard   Check out @thecriticalbench podcast highlight story on Instagram to see if you have won. If you are a winner make sure to DM us. Time Stamps: 1:40 Chris Barnard’s relationship with Elliot Hulse and Mike Westerdal 8:39 Chris’s time at the NFL regional combine 11:00 Working with young athletes 17:00 The difference between training for speed vs training for power 22:48 How training knowledge has changed over the years 23:49 Attaining aesthetic physique while training like an athlete 24:54 How Chris Barnard came up with the concept behind Athlete Built 28:41 Chris Barnard’s take on nutrition for the athlete 33:49 All about the 3 phases of the Athlete Built program Resources 5-Minute Core Workout Connect with Chris Barnard: Instagram Facebook Athletebuilt.com Overtimeathletes.com Connect with Critical Bench: Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIn this episode, Founder of Critical Bench, Mike Westerdal interviews the Creator of Unlock Your Glutes, Coach Brian Klepacki, MS, CSCS, FMS2.  If you want bigger, stronger and rounder glutes, you’ll want to tune in to this episode   TEXT "GLUTES” to 345345 for the FREE 5-minute glute workout.   "Squats and deadlifts are quad and hamstring dominant exercises. I'm not saying that they don't hit the glutes. They’re just not the best exercises for the glutes." -Brian Klepacki   Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here! Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 2:16  Why do a lot of people have weak glutes? 3:34 Does having weak glutes cause health issues? 5:59 Why do athletes need to train glutes? 6:32 Why Mike and Brian think there is a current trend for bigger butts 9:48 How do you know if a source is offering reliable information? 13:04 Who has stronger glutes, endurance athletes or sprinters? 13:52 How to win FREE critical bench gear 16:37 The best exercise for glutes 25:53 Neuromuscular Activation explained   Resources 5-Minute Glute Workout Connect with Critical Bench: Facebook Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textTune in to today’s Strong by Design episode to hear Part 2 of the Ketogenic Lifestyle. Keto expert, Danny Vega joins Coach Chris once again to discuss what his meals look like and how Keto has helped his children and many others health improve.  If you are thinking about starting keto, you need to hear this episode.   TEXT "TESTO” to 345345 for the FREE report on the 7 worst testosterone killers   "I’ve never been so sure of the power what your diet can do for your health." -Danny Vega     Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!     Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 1:38 How Keto has helped others health 2:34 Danny’s children’s experience with the ketogenic diet 9:29 Danny and Chris thought on restricting children's diets 13:08 All about Vitamins and minerals in meats 15:56 Danny’s Keto liver recipe 22:28 Learn how to win free critical bench gear 26:29 The effects of keto on testosterone 28:10 Keto cholesterol levels explained 39:04 What to expect when starting Keto   Resources 7 Worst Testosterone Killers Connect with Danny Vega Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textOn today’s Strong by Design episode Keto expert, Danny Vega joins Coach Chris for a 2 part episode. In this episode, you will find out Danny Vega’s extensive athletic background and how he got introduced to the Keto diet. Tune in to find out how to do keto as a family.   TEXT "TESTO” to 345345 for the FREE report on the 7 worst testosterone killers   "I’ve always been obsessed with diet and nutrition but keto is different, it’s about health." -Danny Vega   Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 2:40 Danny’s high school football background 5:42 Danny’s time at Columbia University 7:39 Becoming an assistant in the UF weight room 12:47 The transition from football strength coach to a basketball strength coach 16:22 Danny’s array of activities and diets | From Paleo to Keto and CrossFit to Powerlifting 17:48 How Danny got introduced to Keto 28:09 Danny’s philosophy on children’s diets   Resources 7 Worst Testosterone Killers Connect with Danny Vega Instagram Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com