"The thing that ties all lifters together, regardless of their level, is that we are all interested in getting to the next PR."On this episode, I interview Mike Tuchscherer, founder of Reactive Training Systems, and father of using 'Rate of Perceived Exertion' (RPE) based on 'reps in reserve' to modulate recovery with training. Mike has coached 12 people to world records, he is one of only five people to have ever totaled over 2100 lbs in the 260 lb in the IPF, and is something of a legend in the training community.In this interview, you'll hear the story of how Mike accidentally pulled a world record deadlift. You'll learn how to use RPE in your training to help manage and progress better, and we also answer reader questions. Enjoy!Show LinksSuper Training - The go-to book in Mike’s college lifting careerhttps://goo.gl/iCLHiaReactive Training Systems - Mike’s coaching businesshttp://www.reactivetrainingsystems.com/ Free Applications - To monitor athlete training and recoveryhttps://goo.gl/LDmyUfGreg Nuckols’ kitchen sink analogy - On work capacity and recoveryhttps://rippedbody.com/work-capacity/RTS Basics - Great starting resources on RPEhttp://articles.reactivetrainingsystems.com/category/rts-basics/“Fixing the ‘Tuck Under’ When I Squat” - Fixing butt wink / limited squat depth by Tony Gentilcorehttp://tonygentilcore.com/2012/03/q-a-fixing-the-tuck-under-when-squatting-part-i/Project Momentum - It’s for a training question we do not have an answer forhttp://articles.reactivetrainingsystems.com/2016/04/01/project-momentum/Complete Show Notes here: https://goo.gl/TdiK8u

This is the third and final of a multi-part interview with Greg Nuckols of StrongerbyScience.com.Greg is one of my favorite people in the industry, exceptionally smart, a gifted writer, and happens to be one of the strongest people in the world.Greg answers reader questions and we cover three key things:- Squats: How do your muscles distribute the load when squatting?- Why Greg is not a fan of the term “progressive overload”.- Muscle Gain: Pushing yourself and why we stop growing.Greg on load distribution when Squatting. - How do bi-articular muscles distribute the load over the entire lower body when squatting? If this section goes a little over your head, get in-depth squatting guides and information on StrongerbyScience.com [1:15]Greg on hamstring emphasis. - How much can we emphasize the hamstrings when sitting back when squatting? Greg digs into the research on forward knee travel and muscle activation. Ultimately, there tends to be a lot of similar muscle activation, even when squats look very different. Greg was initially skeptical of this research, based on his personal experience with front squats. [9:15]Progressive Overload. - How should we think of progressive overload and accumulation of volume when you are not a newbie anymore? Greg is not a fan of the term, “progressive overload.” Training stimulus relative to their capacity is key. [15:45]Not pushing yourself in the gym. - Greg thinks the majority of people train like a bitch. There is a big difference between people working directly with a coach versus given a training program. There are genetic limits, but how hard you train determines how far you can progress. [23:00]Is it fine to add upper body accessory work on a lower body day? - Greg says, yes. You will likely want to hit more of your upper body on different planes. [29:15]What are the behaviors of people who have gained a lot of strength? - They tend to have extreme personalities. They tend to have obsessions with sleep. [32:15]Can unilateral exercises be helpful in bringing up maximal strength in the big lifts? - Greg doesn’t think they build much strength directly, but it helps avoid injuries or hypotrophy. [33:45]Is it optimal to put competition lifts and secondary lifts on different days? - In a perfect world, split them up. However, generally, it is better to put them into one session (based on recovery). [36:15]My squat has plateaued, I’m trying to avoid leg hypertrophy, what should I do? - If your squat is not going up and you do not want to get bigger, you have simply plateaued. [37:15]Should strength go up during a mesocycle? - Greg thinks your strength should improve or stay flat, most of the time. However, if you are seeing a bigger drop, you are likely over-reaching. [38:15]How would you set up a power-building plan? - Powerlifting and power-building are pretty much the same. Power-building is just smart powerlifting training. [39:45]Does the body adapt to cardio and burn fewer calories over time? - Yes, your body does become more efficient, to a degree. There are relatively larger differences between individuals, but the difference within an individual is small. Unless you are a competitive endurance athlete, the differences will likely not be noticeable. [41:15]Is it possible to strategically drop training volume in order to resensitize for muscle growth? - Greg thinks there is something to varying the stimulus itself. However, that’s essentially why you use a periodization program. [43:45]Why do we stop growing(muscle)? There is no strong data to show why. Greg doesn’t know why people stop growing. [47:15]Show Links: Strongerbyscience.com - Greg’s website:http://strongerbyscience.com/Gregnuckols.com - Greg’s blog:http://gregnuckols.com/MASS - Greg’s research Review:www.strongerbyscience.com/mass/Podcast Interview #3 - Greg Nuckols on Lifting Heavy Things, Business Ethics, Beer and Music:https://rippedbody.com/podcast-greg-nuckols/

This is the second of a multi part interview with Greg Nuckols of StrongerbyScience.com.Greg answers reader questions and we cover three key things:Protein timing recommendations - are smaller people eating too little when they set their protein intake based on bodyweight?Misapplication of science to push agendas and how to treat people with opposing points of viewHilarity of consuming too many blueberries.If you wish to skip past the funnies and straight to the first question covering why Greg doesn’t bother with Youtube, jump to the 8 minute mark.Pineapple on Pizza? Greg thinks, yes. Andy’s odd Japan pizza experiences. [1:45]Ben Carpenter vs. Greg Nuckols. Is Greg really in Andy’s “Top 3?” [2:45]Beard Care. Genetics is really what’s responsible for a great beard, according to Greg. [3:45]Greg’s blueberry intake. Greg usually has one pint of blueberries per day, but it is not the secret to his intelligence. Greg warns not to eat too many blueberries. [4:45]Is there anything Greg does not know? Greg is really good at steering a conversation into things he knows a lot about. [7:30]Why did Greg stop posting on YouTube? Greg feels that the YouTube fitness industry is “cancerous.” He thinks the reason is due to the highly visual nature of the content and the audience’s knowledge. [8:00]Greg on Protein Intake Articles: Jorn Trommelen vs. Eric Helms. Greg speaks to the differences between “Perfecting Protein Intake in Athletes” by Jorn Trommelen and “Reflecting on Five Years of Protein Research” by Eric Helms. The difference really boils down to what research you are looking at and how you balance the research. The newest research has shown that muscle protein synthesis does not show different recommended amount of protein based on lean body mass. Jorn will add an addendum to the article to clarify that if you get enough lucine to trigger muscle protein synthesis. [11:45].Could a protein study work for lighter powerlifters? Greg would want to see if a study would work above and below the normal range. [24:15]Japan’s Powerlifters. Andy and Greg talk about Powerlifters in Japan and their amazing bench pressing technique. [25:45]Misapplication of science to push agendas, GMO vegetables, and wide-squats. Greg thinks you should treat information and people differently. You don’t always need to agree with people, but you should treat them with respect. [27:45]Show LinksStrongerbyscience.com - Greg’s website:https://strongerbyscience.com/Gregnuckols.com - Greg’s blog:http://gregnuckols.com/MASS - Greg’s research Review:https://www.strongerbyscience.com/mass/“Perfecting Protein Intake in Athletes” - Article on Greg’s website by Jorn Trommelen:https://www.strongerbyscience.com/athlete-protein-intake/“Reflecting on Five Years of Protein Research” - Article on Greg’s website by Eric Helms:https://www.strongerbyscience.com/reflecting-on-five-years-studying-protein/Listen on iTunes and Stitcher: ↳ iTunes: goo.gl/sH8g8s↳ Stitcher: goo.gl/zDLA1t

"Dude, if you're like a hardcore Ketofile, you're probably not going to be aware of the vast majority of research that says otherwise.If you're not spending time on Pub-med, and you're mostly spending time reading blogs and perusing social media, you find yourself in an echo chamber. Then if you get in a discussion and toss those studies out at people, it's not cherry picking, that's just being unaware of what else is out there."How Greg felt about presenting at a fitness conference. - Greg described presenting with Eric Helms and Mike Tuchscherer as a surreal and great experience. [2:00]How Greg started. - The story of how Greg got started in the industry until now, where he is invited to speak internationally. Greg didn’t feel like his formal education is really meaningful. Greg learned out of genuine curiosity as to why things are true. Greg started writing on GregNuckols.com because of the encouragement of his wife. Next, Greg started to offer online training because he was moving cities. Greg decided not to go back to school, and instead worked with his wife, Lindsay, to focus on their online business. [3:00]Greg as a speaker. - Greg doesn’t take himself too seriously, even through his material is very data driven. Greg also doesn’t feel like he is on the same level as others with a more formal education. [7:30]Contradicting studies. - Greg explains why this myth exists and how he recommends you critique research findings. Greg mentions different populations, different methods of data collection, different methods of study design, or statistical change. Greg admits that single studies can be wrong, but that’s where a larger body of research is valuable. [9:30]People caught in an “echo chamber.” - Greg thinks that people are generally not cherry picking, but instead are caught in an echo chamber. If you are not spending time on PubMed, you are simply unaware of the information that is out there. [17:15]Hanlon’s Razor. - "Do not ascribe to malice what can be adequately explained by stupidity." [19:00]The Dunning-Kruger effect. - What you think you know versus what you actually know. People who didn’t know much on a topic tend to overestimate how much they know. Greg thinks that more people should use the statement, “I think.” [20:30]Keeping up with research. - How crucial is keeping up with research yourself versus relying on a research review? What Greg recommends you do. Most of the time, Greg recommends to let other people model how to interpret research. If you struggle to read a paper, it is likely not relevant to you. Research reviews, such as MASS, are also available. Sometimes, Greg feels that other people’s interpretations of papers are incorrect. [27:15] Thanks for listening - Andy and Greg

"I don't track my macros either, and loads of people are surprised when they hear that because I talk about it all the time. But if you want to do it via the simplest method possible, why would you track more meticulously than you need to?"Ben Carpenter is an in-demand and immensely popular UK-based personal trainer. He's well versed in all the geeky stuff we fitness nerds like to talk about on the internet, but I would argue that his special talent lies in the ways he takes that information and breaks it down to advise the regular folks who walk into his gym. In this interview, we did into that.We also discuss his incredible physical recovery from losing nearly 50lbs, all his hard-earned muscle mass and more, twice(!) after suffering bouts of Crohn's disease, and most common mistakes he sees with his clients with advice on how you can avoid making them.For detailed show notes and links, head to www.rippedbody.com/podcast-ben-carpenter

In this 60-minute interview, researcher and coach, Eric Helms, answers twenty reader questions posted in our Facebook Group. We talk about a variety of topics including RPE (Rating of Perceived Exertion), full-body versus splits, protein frequency and how bodybuilders can progress through a plateau.The show also starts off with an exclusive musical number by yours truly. Enjoy!For detailed show notes and links - Click here www.rippedbody.com/podcast-eric-helms-3

How can we stay up to date with training research? What is the point of even trying to do so when we have studies coming out that seemingly contradict one another so often?Fresh off of finishing up his Ph.D., I welcome Eric Helms back on the podcast to explain why these seeming contradictions exist, how research can be useful, and the tools we can use to stay on top of it.We begin with a story of the hard realities of conducting the type of studies we want - those that will tell us how to get more jacked and ripped. Eric, as always, totally crushes this. I hope you enjoy this conversation with my friend, co-author, researcher, geek, powerlifter, bodybuilder, and highly sought-after coach, Eric Helms.For detailed show notes and links - Click here www.rippedbody.com/podcast-eric-helms-2

On this episode of the Rippedbody Podcast, I welcome back researcher and online coach, James Krieger, who I have invited back on the show to discuss one of the most important considerations for tweaking a nutrition and training program, individual differences.Research is great at telling us what will likely work on average, but it isn't able to tell you what will work best for YOU. In this interview, James suggests some simple questions you need to ask yourself when looking to optimize your nutrition and training strategies.Not only is James one of the most educated researchers out there, he is also one of the most genuine guys in the industry and I really enjoyed this second deep dive chat with the one and only, James Krieger.For detailed show notes and links - Click here www.rippedbody.com/individual-differencesThanks for listening!

Welcome to this frank conversation with writer, speaker, strength and conditioning specialist, power lifter, and the owner of Push Private Fitness in LA, Chad Landers. Chad has been a 'legit' trainer to rock stars and Hollywood actors for over 24 years and throughout this interview you’ll find simple, actionable, no-nonsense advice, which is all too often absent from this area of the industry.For the first half, we focus on how his nutrition and training advice differs for his actor clients on a time crunch versus his regular clients. In the second half, we talk about how Chad built his career, going from a farm in Illinois to being California state co-chair of USA Powerlifting, and training Hollywood clients in Studio City.For detailed show notes and links - Click here www.rippedbody.com/podcast-chad-landersThanks for listening!

On this episode of the Rippedbody Podcast, I interview one of Britain's most well-known sports nutritionists, Martin MacDonald. We discuss Martin's beginnings in the industry, including his early "lucky break" that catapulted him into sports nutrition superstardom, becoming one of the countries most popular celebrity trainers, and now the owner and founder of the recently created Mac-Nutrition University.Martin also goes on to discuss why he felt the need to create his 12-month Mac-Nutrition University course, addressing the gap after graduation between theory and practice, and in the last half of the episode, we chat about walking the tightrope of calling out charlatans in the industry.For detailed show notes and links click here: www.rippedbody.com/podcast-martin-macdonald. Thanks for listening