RP Strength Podcast

Join Dr. Pak, a researcher in muscle development, and Dr. Milo Wolf, an exercise science expert focused on hypertrophy, as they dive into the evolving landscape of evidence-based lifting. They discuss how the definition of 'evidence-based' has changed, tackling misconceptions that can mislead fitness enthusiasts. Highlighting the balance between research, real-world experience, and personal preference, they shed light on common ground between science-driven and traditional training. Upcoming research projects, including a meta-analysis on muscle stretch, are also on the horizon!

Dr. Eric Trexler, a prominent researcher in exercise science and nutrition, dives into the intricacies of muscle retention during dieting. He discusses how men and women lose muscle differently and explores the complexities of fat-free mass versus true muscle loss. Eric emphasizes practical strategies like moderate calorie deficits and high protein intake to minimize muscle loss. He also sheds light on the metabolic impacts of modern weight loss drugs and the importance of balanced carb consumption to maintain gym performance.

The conversation kicks off with hilarious childhood stories. Dr. Mike shares his journey from bodybuilding to content creation and training adjustments. He dives into effective cutting strategies, discussing calorie targets and the innovative GLP-1 stack. Mike emphasizes the balance of steps for optimal calorie burn and the mindsets impacting dieting. Insights on meal structures and practical snack choices for busy lifestyles lead to a deep dive into training routines. He wraps up with reflections on sustainable dieting, exercise choices, and the latest in pharma.

Dive into the chaotic world of Five Nights at Freddy's and hear about the surprising use of Cialis and Viagra for gym pumps. Discover the nuances of post-photoshoot training, emphasizing upper body with a six-days-a-week arm focus. Explore the 'heavy → moderate → light' frequency model to keep joints happy while maximizing results. Avoiding joint irritation is key, plus tips on exercise selection to prevent stress. Wrap up with practical adjustments for fitness programs and the benefits of specialized gear like VersaGrips.

Dr. Derek Wilcox, a strength coach and competitive athlete with a background in powerlifting and jiu-jitsu, shares his insights on training across multiple sports, especially during the holiday season. He discusses balancing the demands of Highland Games and jiu-jitsu, effective holiday nutrition planning, and maintaining training while traveling. Derek emphasizes prioritizing movement for energy and mood, offers practical peak prep tips, and reflects on the importance of a supportive partner in achieving athletic goals.

Dr. Eric Trexler, an exercise scientist and researcher, dives into the fascinating world of creatine supplementation. He explains how creatine enhances athletic performance by replenishing ATP, debunks myths about cycling and immediate timing, and lays out effective dosing strategies. Eric addresses safety concerns, clarifying that creatine raises creatinine levels without harming kidneys. Plus, he shares insights on potential cognitive benefits and common misconceptions, making it clear that creatine is a valuable ally for those looking to maximize their fitness gains.

The hosts tackle the controversy surrounding Halloween candy with humor. They delve into the science of GLP-1 weight-loss drugs, sharing success stories and how these drugs help manage cravings. Discussion turns personal as they compare genetic appetite differences and the psychology behind dieting. Tips for getting back on track post-Halloween are offered, emphasizing that indulging doesn't derail progress. The conversation also brightens with sports talk, from favorite athletes to martial arts effectiveness in self-defense.

Explore the intriguing debate on the balance between low and high rep training. Learn how different types of fatigue, including metabolic and neurological, affect both beginners and advanced lifters. Discover why 10-15 reps often yield the best results while managing sustainability. The hosts share insights on the psychological toll of maximal efforts versus high-rep workouts. Plus, catch a recap of the latest Olympia highlights, showcasing standout physiques and the unpredictable nature of competitive bodybuilding.

In this fun discussion, Dr. Mike shares his excitement for the latest updates to the RP Diet Coach App, influenced by community feedback. The hosts simplify meal logging with a shift to one-step selection, while also diving into the importance of counting ancillary macros. They humorously link salad dressing and football to the app's philosophy, and Mike reveals his personal meal prep routines. Get ready for a fresh, user-friendly approach to nutrition tracking, along with a sneak peek at future features!

Discover how the latest updates to the RP Diet Coach App enhance user experience with features like calorie visibility and greater flexibility. The Hypertrophy App gains exciting new tools, including a mesocycle builder and a personalized Nick Shaw template. Plus, learn about the anticipated restock of Genius Shot and hear about a new sports podcast focused on load management with Charlie Clemens. This episode is packed with insights to boost your training and nutrition game!