RP Strength Podcast

It's Easier to Maintain Muscle than you think! Nov 04, 2024

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0:15 Mike has doubts

4:27 Olympia recap

12:59 Mike’s surprising muscle retention

27:03 Its hard to lose muscle

37:19 Nick loves dirt pudding

38:51 How to easily maintain muscle

51:26 Nutrition and lifestyle components

1:08:30 How to come back to training after a break

The Opposite Podcast- Best Business Practices Oct 21, 2024

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Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.

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0:40 Mike feels violated

1:55 Leadership 101

6:19 Be an unhinged boss

8:01 Workplace culture

16:37 Encouraging diversity

18:51 Food policy

22:33 Termination policy

29:43 Vacation policy

33:19 How tenure works

40:21 Catering

43:37 Payroll

52:42 Monarchy

57:38 Pre meeting meeting

How to Minimize Downsides of Vacation Oct 07, 2024

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Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.

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0:50 Nick visits Italy

1:56 Hurricane woes

8:08 Media exaggeration

12:33 Nick LOSES weight on vacation

20:39 Increasing steps on vacation

28:19 European protein pudding

32:36 Nick tours Venice

37:16 Nick gets a black eye from Lori and lies about it

45:04 America does have bigger portions

50:54 Going bimonthly

Nick & Mike discuss Airplane Etiquette Sep 30, 2024

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Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.

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1:08 Losing football teams

9:35 Brown belt vs black belt difference

11:32 Dealing with NFL traffic

16:37 Standing when the airplane lands

25:29 Waiting at baggage claim

28:17 Mike farts everyone to death

37:24 International business class

39:19 Mike’s fart taints the car

41:55 Go-to flight snacks

44:27 Mile cries during The Flash

47:11 Loud talking on plane

Getting Psyched Up for the Gym Sep 23, 2024

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Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.

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0:50 Mike always getting recognized

9:25 How to psych up for the gym

10:45 Mike’s best psych up

16:50 Nick’s psych up jam

20:10 Timing the psych up

24:42 Staying calm when you must

28:30 How much did a T-Rex eat

31:16 Psych up for strength vs hypertrophy

40:21 What to do for high reps

45:45 Negative motivation

48:33 Mike’s BJJ psych up

50:44 Flipping the switch

53:01 Predator mentality

1:03:23 Sportsmanship off the field

1:09:29 Mike’s fav type of sports movie

The RIGHT and WRONG Way to Maintain Your Bodyweight Sep 16, 2024

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Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15%!

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0:13 No tangents

0:57 Productive maintenance

3:48 Bad maintenance

10:00 Weekend cheating

14:55 Low diet fatigue

22:24 Mike tries to “J” the “D”

24:19 Chronic dieting

29:31 Don’t try to offset over eating

Dr Mike Weighs in on the Squats as Cardio Debate Sep 09, 2024

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Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15%!

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0:28 Menno’s squats for cardio study

7:47 People interpreted this wrong

14:49 People only reading headlines

20:15 Squatting with runners

26:10 Dealing with nuance

37:30 The real liars

43:02 Thumbnails and titles explained

46:27 “Runners are psychos”

48:57 Paleo and Crossfit

Nick & Dr Mike Rant about Dining Experiences Sep 02, 2024

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Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15%!

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0:39 Nicks pizza restaurant experience

5:11 Nick hates doordash

7:22 Nick’s ice cream experience

8:34 MIke’s burrito issues

12:19 Mike and Nick’s fav quotes

17:32 Mike was a janitor

23:55 Challenging yourself

25:35 Coldstone creamery

29:29 Mike’s weird food issues

34:56 Waiters not writing things down

38:21 Nick flipped out as a waiter

The Best Way to Succeed at Maintaining your Weight Aug 26, 2024

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Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.

We only back what we use—VersaGrips are a game changer. Snag a pair and save 15%!

https://rpstrength.com/versagripps

0:46 Back to school

2:48 Max the editor boy

3:47 Visiting Phoenix and Vegas

7:48 How to bump up calories after a diet

16:54 Metabolic adaptation

21:35 Gaining weight on maintenance

26:58 Semaglutide hate

31:38 Leptin

36:35 Unfair judgement on overweight people

45:51 Genetics in fat loss and strength

56:15 Weight loss drugs must be taken seriously

Hunger vs Cravings (and how to tell the difference) Aug 19, 2024

RP Diet Coach app RP Hypertrophy App

0:14 Mike is sick

1:49 Hunger vs cravings

5:07 What are cravings

13:19 Creating a proper food environment

15:26 Eating from boredom

20:37 What is hunger

32:29 What is food focus

34:52 Nick’s Vegas buffet story

41:38 How does Nick’s food focus feel

Answering Your Facebook Questions! Aug 12, 2024

RP Diet Coach app RP Hypertrophy App

0:20 Mike’s mandatory vacation

1:19 How to rate cardio in the diet app

5:12 How to rate weight training workouts

7:05 Don’t sweat the minutia

16:16 Collagen protein tracking

18:04 Genetics

21:09 Falling off the wagon

25:03 Measuring with no food scale

28:04 Eating lots of veggies

30:16 Adding calories helped weight loss!?

34:48 Hypertrophy app recommending low sets

How to Avoid Post-Diet Rebound Aug 05, 2024

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0:17 Mike and Nick in Cali

4:51 Dealing with rebound dieting

18:51 Dealing with cravings

23:50 The post-diet diet

35:17 Mike and Nick’s worst rebounds

Overrated // Underrated with Dr. Mike Jul 29, 2024

RP Diet Coach app RP Hypertrophy App

0:27 Overrated underrated

1:52 Soreness as an indicator for growth

12:05 Pump as an indicator for growth

15:23 What is pump work

20:20 Technique over anything

29:21 Steroids building muscle without weight training

36:37 Intra workout nutrition

39:11 Teriyaki madness

42:14 Cheat meals

48:15 Dr. Mike watching sports

Specialty Training and the RP Hypertrophy App Jul 22, 2024

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RP Diet Coach app RP Hypertrophy App

0:22 Nick is sodium and water loading

2:29 Nick is using LMNT

4:21 Mike is starting hardcore BJJ training

7:24 How to do 2x per day training

14:00 2nd workout should be easier

18:15 When to use two a days

20:39 Why abs on leg day might not be good

23:55 Skipping vs deleting a set in RP hypertrophy app

26:40 How to log dumbbells in the app

32:03 What role does soreness play in the app

36:38 What to do if you’re super sore

Dr. Mike's Future In Bodybuilding Jul 15, 2024

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0:46 Mike’s life changes

6:53 How his recent show went

10:39 Bodybuilding shows don’t set you up to do your best

18:42 Mike’s tanning fail

22:05 What’s missing

27:23 Why bodybuilding isn’t good for Mike

34:31 Not reading comments on social media

46:06 Why you don’t look your best at a show

50:06 Mike’s going off drugs

56:28 Focusing on Youtube and BJJ

Dr Mike Breaks Down his Nutrition Plan Jul 08, 2024

RP Diet Coach app RP Hypertrophy App

0:56 Biggest company in the world

4:16 Mike's prep diet foods

11:37 Bad boys bad boys

13:37 GLP-1s and willpower

20:48 Bodybuilder hypocrisy

24:21 Slipping up on diet without going off track

38:00 Why Mike has been dieting so long

44:41 Roller coasters getting crazy

47:49 Nick loves impractical jokers

RP Super Coach Christy Alexon Jul 01, 2024

RP Diet Coach app RP Hypertrophy App

0:25 The other Dr Mike is better looking

2:11 What its like teaching summer school

8:44 Running into students in “out”

12:40 Dealing with supportive and sabotaging spouses

18:20 Communication and transparency

20:45 Child nutrition

24:39 What kids think about bodybuilding competition

32:54 Learning how to pose

43:35 Building a proper nutrition foundation

44:45 Trouble cutting for summer with social events

48:12 Christle beats Mike up in BJJ

49:16 The grocery store question

56:26 Rapid fire questions

RP Super Coach Robert Santana Jun 24, 2024

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0:16 Dr. Robert Santana

0:48 Why Mike has no hair

3:36 Advanced dog training

13:15 How hiking cured Roberts knees

17:00 The Phoenix food scene

21:07 Vegas food scene and degeneracy

27:31 How to be the best coaching client

34:40 Dealing with know-it-all clients

39:30 Robert’s form checks

44:31 Clients think weight room should feel like cardio

48:26 The grocery store question

52:19 Rapid Fire questions

MORE Frequently Asked Questions Jun 17, 2024

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RP Diet Coach app RP Hypertrophy App

0:12 Real Doctor Mike collab

2:11 Staying In Time Square

6:06 When Is maintenance needed

13:35 Ashley Madison story

19:26 Don’t lie to the RP apps

23:00 Mike is taking it easier for his show

24:40 When’s the last time Mike used Versa Gripps

30:58 Blood flow restriction training

37:00 Balancing lifting with physical job

43:23 How to train when session are close

47:07 How to build your next meso cycle

RP Super Coach Jennifer Price Jun 10, 2024

RP Diet Coach app RP Hypertrophy App

0:29 Being on the podcast isn’t an honor

2:50 What is there to do in Athens Georgia

6:05 How Jen got into fitness and coaching

10:54 Dealing with gastroparesis as a teen

14:06 When is the last time you had McDonald’s

16:32 Moderation vs abstaining on diets

21:26 Dealing with guilt on a diet

29:12 Can you help really difficult clients

34:04 Early signs of falling off the wagon

36:57 When and how to change your goals

47:50 When spouses aren’t supportive of a diet

53:44 RD’s perspective on Ozempic

1:02:17 Rapid fire questions

What It Feels Like to Squat 1000 LBS w Dr. Derek Wilcox Jun 03, 2024

RP Diet Coach app RP Hypertrophy App

0:40 Dr. Derek needs witness protection

4:31 Mike doesn’t recommend jujitsu

7:43 Best order for lifting and jujitsu training

16:36 Proper periodization for lifting and jujitsu

19:29 What makes a good training client

24:04 The Highland Games

26:50 What is the life of a true competitor

32:32 Participant vs competitor

42:27 What it feels like to have 1000lbs on your back

52:25 Powerlifting meet strategy

57:15 Rapid fire questions

Frequently Asked Questions May 27, 2024

RP Diet Coach app RP Hypertrophy App

1:18 What’s Mikes fav Lambo

3:51 Where do babies come from

10:36 The best way to get abs for stage

16:20 Nick took his kids to Vegas

27:35 How to get a pump if you have trouble

37:10 How to train differently if you’re older

47:40 Training for longevity

56:11 More anti aging tips

58:52 How much do cold plunge etc affect muscle grow

Dieting and Physical Activity May 20, 2024

RP Diet Coach app RP Hypertrophy App

0:24 Mike is getting too rich

2:23 Huge mistake after diet

13:26 Keeping an eye on the scale post diet

15:33 Physical activity levels after diet

19:35 Worlds first trillionaire

26:11 Costco chicken bake

27:24 Physical activity during a diet

35:17 Preparing for fat loss

RP Super Coach Trevor Pfaendtner May 13, 2024

RP Diet Coach app RP Hypertrophy App

0:27 Coach Dr. Trevor Pfaendtner’s name problems

4:35 Mike’s IG algorithm quirks

7:27 Mukbang client and eating challenges

16:25 Force feeding football players

21:07 Trevor’s weight GAIN journey

23:23 Drinking insane carbs during workout

26:44 Go to meals for insane weight gain

30:24 Best sleeping temperature

37:45 Trevor is a nerd gamer

43:07 Mercilessly beating your family at games

50:11 Amazing client stories

56:36 Approaching diet with kids

1:00:23 How long Trevor has been coaching

All about Failure Training May 06, 2024

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0:18 The other Dr. Mike

1:02 The eclipse

4:21 Nick’s pull-up video controversy, grip talk

11:44 Ray Kurzweil prediction

17:07 Training To Failure Intro

19:02 What is true failure

25:48 The three types of failure

30:20 Volume vs intensity

32:24 Results vs enjoyment

36:57 How to find real failure

42:37 Flirting with failure

47:51 Nick makes his son run 400s

Lessons Learned From Thousands of Clients w Coach Jen Case Apr 29, 2024

RP Diet Coach app RP Hypertrophy App

0:42 Dr. Jen has too many animals

2:46 Jen’s insane credentials

9:22 Jen’s martial arts background

13:33 Ego in BJJ

21:45 Jen Is a glass blower

26:51 What Nick MUST do when he visits Italy

31:08 Asking Jen the famous grocery store question

35:05 Planning is the most important for clients

39:42 Clients want to drink alcohol and lose fat

45:08 Preparing a client for wedding weight loss

49:33 Dealing with unrealistic goals

54:28 Characteristics of the most successful clients

What It Takes To Succeed Apr 22, 2024

RP Diet Coach app RP Hypertrophy App

1:07 Born on the 4th of July

2:42 How to be successful

10:30 Helping others financially

12:55 Finding out what you’re good at

18:48 Finding out what you like

24:15 Do it for a long time

33:34 Setting time horizons

30:33 Leaning in to your strengths

Lessons From RP All-Star Coach Nathan Jenkins Apr 15, 2024

RP Diet Coach app RP Hypertrophy App

0:50 Watching inappropriate movies w your parents

4:23 Dr. Nathan Jenkins smokes meats

8:10 Balancing alcohol and a healthy life

11:20 Working out with no music

15:22 Motivation in training

20:19 Pacing yourself

27:07 Long term thinking

29:55 Coaching is teaching

38:33 Meeting people where they are in their health journey

49:21 What makes a successful client

52:44 Rapid fire questions

When Is It Time To Diet? Apr 08, 2024

0:27 Mike’s biggest adversary in middle School

1:30 Mike is starting prep

9:22 How do you know when its time to diet

10:45 High diet fatigue

15:29 extreme fatigue

16:36 Sleep troubles

24:41 Aversion to junk food

29:53 Momentum

33:36 Don’t like how you look after a mass

39:15 Health markers are bad

41:50 Don’t cut when beginning your fitness journey

46:05 Don’t cut around major life events

Fueling For Endurance Sport With Alex Harrison Apr 01, 2024

RP Diet Coach app RP Hypertrophy App

0:48 Endurance expert Alex Harrison

1:55 His app for endurance athletes

4:15 What is a “long” endurance activity

7:48 Do you need nutrients in endurance activities

11:07 What should you be intaking

14:43 What do people get wrong

20:21 Anti water people exist

25:44 Dealing with pain in endurance sports

29:17 Endurance athlete diets

33:57 The 1500m race is the hardest thing to do

37:55 Why you might want to try endurance sport

44:09 Nutrition dogma among runners

52:08 Fan culture in running

54:50 Power to weight ratio

56:30 310 mile bike race horror story

How Does body fat percentage affect health? Mar 25, 2024

RP Diet Coach app RP Hypertrophy App

0:18 Nick has a good joke

1:14 When Nick and Mike got fat

2:28 Body fat role in health

5:22 25 Percent body fat (males)

9:04 20 Percent body fat

9:55 10 to 20 Percent body fat

13:30 Sub 10 perecent

19:42 Nick’s competition history

21:44 40 percent body fat (females)

22:41 30- 40 percent body fat

25:45 20-20 percent

27:37 Discussions of body fat in media

29:20 15 -20 perecent

35:53 Contest prep effects on women

41:25 Next gen obesity drugs

Frequently Asked Questions Mar 18, 2024

RP Diet Coach app RP Hypertrophy App

1:13 Mike starting contest prep

2:53 Should you stretch

12:17 What supplements are worth it

26:18 General health supplements

27:28 Why are deloads on maintenance calories

36:51 Why bother thinking so much about training

Versa Gripps + Frequently Asked Questions Mar 11, 2024

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0:16 Mike’s Arnold experience

5:57 Mike’s Versa Gripp stash

9:22 How Mike was rejected by Versa Gripps

11:30 The new deal with Versa

14:56 What Versa Gripps are made of

18:59 FAQs- Best time to train?

32:28 Mikes fav pre workout meal

35:15 Pre workout caffeine late in the day

39:20 Chris Williamson’s new drink

47:06 Training while sore

1:01:28 Getting one star reviews

How To Tell If You're Training Hard Enough Mar 04, 2024

RP Diet Coach app RP Hypertrophy App 0:28 Mike got sick in Vegas “working” 2:10 Why the podcast missed episodes 5:45 Training hard with bad technique 8:38 Relative Effort 14:15 Teasing our 1 set leg workout video 16:55 How to tell if you’re training hard 24:24 The bar feeling heavy 26:32 Harder than last time squawk 32:50 How to tell if you’re pushing yourself 42:58 Rep Fall-Off Between Sets 46:19 How can you tell if some one else is going hard 51:47 Its what you give not what you receive 58:17 How to treat clients

The Difference Between Working Out and Training Feb 19, 2024

RP Diet Coach app RP Hypertrophy App

0:37 Still in Vegas

2:45 Nick got crushed from our YT filming

3:49 Nick gets massing questions from his furnace guy

5:45 Training an NFL athlete for bodybuilding

9:10 Working out vs training

11:57 The ideal team player

13:52 Working out defined

16:42 Training defined

21:58 What training requires

27:01 Progression and adjustment

28:34 Fatigue management

33:43 Optimization

34:45 Grit

47:03 Which one should you be doing

53:33 The Michael Jordan story

How To Train While Traveling Feb 05, 2024

RP Diet Coach app RP Hypertrophy App

0:25 Dr. Mike gamblin’ in Vegas

1:50 Jim Harbaugh leaving MI

7:13 Not training while traveling

13:25 Using Intensity techniques

15:37 Maintenance Training

21:36 Planet B-Boy film

25:30 How to make gains during travel

31:25 Weights and reps

35:55 Increasing volume

39:20 Going lighter for safety

43:39 Drinking mass gainer in high school

47:35 Using pre exhaust

How To Diet While Traveling Jan 29, 2024

RP Diet Coach app RP Hypertrophy App

0:20 Reunited and it feels so good

1:15 Mike’s Australia seminars

4:57 Nick’s trip to see the sports ball championship

12:19 How to travel and stick to your diet

14:28 Choosing diet phases for travel

29:55 What is fitness dieting actually

32:38 Knowing where your protein is coming from

40:15 Diet drinks

42:45 Clean carbs

44:36 Fats

49:20 Getting steps in

50:26 Meal timing

52:49 Eyeballing macros

How To Improve Your Social Circle Jan 22, 2024

RP Diet Coach app RP Hypertrophy App

0:15 1M Youtube subscribers

2:00 Social support circle

4:55 Self efficacy

14:25 You are entitled to no support

16:09 Friction with a spouse

27:55 Support from family

37:46 Support from friends

45:35 Support from coworkers

53:08 Social media support

1:01:47 Types of people in comment sections

1:11:13 Mike reads negative comments video idea

Do's and Dont's for New Year's Training Jan 15, 2024

RP Diet Coach app RP Hypertrophy App

0:28 Holiday food is too much

5:08 Casein pudding is gross

7:35 Active rest can be difficult

11:01 Don’t schedule too many training sessions

15:41 Appropriate workout length

25:04 Don’t pick gyms and activities that are far

33:18 Don’t depend on training partners

45:02 Avoid excessive warmups

50:52 Cool downs are BS

55:47 Don’t be afraid to replace exercises

57:49 Starting with too much volume

1:02:42 Have a plan for the next step

Do's and Dont's for New Year's Dieting pt II Jan 08, 2024

RP Diet Coach app RP Hypertrophy App 1:51 How to change eating habits 9:35 Starting easy 12:25 Cutting out food groups 17:13 Gum, diet soda, coffee 24:17 Changing your schedule 31:19 Pairing diet and lifestyle changes 37:08 How would Mike spend $1MIL 41:05 Your diet won’t fix everything 44:38 Planning for maintenance 48:00 Don’t think this is your last diet 51:18 It’s not life or death

Do's and Dont's for New Year's Dieting Jan 02, 2024

RP Diet Coach app RP Hypertrophy App 0:38 Mike’s Home Ec class experiences 3:20 Fav moments of 2023 7:05 Mike’s Hubermanesque morning routine 8:30 Diet new years resolution do’s and donuts 9:13 Rate of weight loss 12:57 Starting exactly on Jan 1 is silly 19:17 Eat filling foods 24:57 Add steps before lowering calories 31:01 Supportive social circle 43:19 Multi part podcasts are too much 45:30 People that give one star reviews

How To Best Get Back Into Training Dec 18, 2023

RP Diet Coach app RP Hypertrophy App 0:30 No one is sponsoring the podcast 5:01 Functional overreaching explained 14:21 How does super compensation work 19:53 Pulling all nighters 24:35 Speeding up overreaching 26:36 Matching rep ranges to exercises 31:50 Exercise replacement 37:01 Estimating RIR 39:29 High rep bent rows 41:30 Getting back after time off 46:46 Choosing loads when coming back 51:18 Christle asks for money 55:22 Buying a new computer high on drugs 59:50 Mike runs into the whole Michigan football team

How Little Can You Train To Maintain Muscle? Dec 11, 2023

RP Diet Coach app RP Hypertrophy App 0:22 Mike isn’t sleeping well 2:02 Mike is coming to Australia 3:27 Minimum training to maintain muscle 9:55 Days per week of training vs gains 13:05 How much can you reduce sets by 15:42 Looking deflated vs losing muscle 19:43 Cutting training in half or more 22:06 Beginners can actually gain on very low volume 24:10 MEV, MV, MRV defined 28:35 Systemic MRV defined 31:50 How do you figure out volume landmarks for YOU 36:25 Neural adaptations 39:05 Actually losing muscle 43:40 Stress contributing to muscle loss

Why You Should Take Active Rest: The Benefits And How To Do It Dec 04, 2023

RP Diet Coach app RP Hypertrophy App 0:16 Mike sing carols, hes a piece of garbage 4:08 How to train over the holidays 6:50 Mike loves my 600lb life 9:03 Nick has an unhealthy relationship with Michigan football 15:42 WIll you lose muscle with less training 23:11 Using the holidays for active rest 26:21 1 percent better everyday is BS 33:06 Taking two weeks off 37:37 Nick’s a libra 41:30 Not getting too hyped for lifts 45:18 Nick skips leg day 47:38 What to do and not do on active rest 56:40 The most important concept of recovery 1:00:30 Mike masters monopoly 1:03:45 How to come back after a break

Nick and Mike's Holiday Eating Guide Nov 27, 2023

0:28 Mike’s Thanksgiving plans 3:01 Nick’s Thanksgiving plans 5:31 Holiday eating rules from RP 10:05 Timing holidays for a mass gain phase 14:40 "All in" holiday eating 18:50 Lori used to make wayyyy too many cookies 23:51 Maintenance eating through the holidays 33:58 Fat loss diets fail during holidays 37:45 How to diet during holidays if you must 47:25 Food palatability reward hypothesis 57:18 Trying to fit “normal" food into a diet

How to Become a Coach pt V Nov 20, 2023

0:27 Why pro athletes are bad at weight training 10:06 Building your brand recap 15:13 In person conduct and networking 30:51 Working with big names 43:37 Cheap is better than free 44:43 Podcast opportunities 52:28 "Public speaking” practice

Getting Started As A Fitness Coach pt IV Nov 13, 2023

0:30 Olympia thoughts 8:02 Recap of how to start as a coach 9:01 Michigan football controversy 12:03 Building your reputation 21:35 Mike’s new posing song 22:50 Def Jam’s “How To Be A Player” 24:31 Demonstrating knowledge 27:15 Types of content to post 38:46 Scheduling posts and content consistency 44:00 Making genuine content 45:50 How Nick wrote his book

Getting Started As A Fitness Coach pt III Nov 06, 2023

RP Diet Coach app RP Hypertrophy App 0:21 Night time leg training 1:45 Nick solved his hack squat problem 4:26 Dealing with pain in warm ups 6:23 Mentoring vs coaching 10:52 Keep your client documents professional 17:17 What Mike was doing in 1998 19:27 Get good results for your clients 27:10 Word of mouth is still king 31:35 Focusing on struggling clients 34:45 Sharing client results 41:48 Before and afters don’t work on IG anymore

Getting Started As A Fitness Coach pt II Oct 30, 2023

1:02 Nick loves the show timestamps 2:43 Be a better coach review 4:10 Under promise over deliver 10:46 Why Nick loves Chick-fil-a 12:49 Focus on high quality service 18:00 How having less clients might be better 20:30 Does capitalism screw people over 22:25 What happened to Liver King 24:54 Your promise vs level of product 34:24 How to under promise and over deliver 38:45 Dealing with rude clients 52:02 More credentials are better

Getting Started As A Fitness Coach And Building Your Brand Oct 23, 2023

0:45 Nick was supposed to be in 300 2:13 Mike’s story about short people lying 7:22 Mike doesn’t judge people because he's weird 9:42 Mike can’t wait to get a colonoscopy 14:04 How to get started as a coach 16:55 Israetel Shaw 2024 24:55 Common sense practices 30:40 Nick’s Illuminati CEO group 36:19 Making the client happy 41:48 Don’t take things personally 44:15 Nick had to learn to “let it go” 56:30 Nick is illogical about Michigan football 1:02:03 Learning and improving skill sets 1:08:18 How to prioritise your time

Gym Etiquette Part II Oct 16, 2023

0:30 The one exercise that hurts the most 2:31 Filming at the gym 7:44 Filming in public in general 11:55 Don’t read or worry about comments 19:29 What can gyms do about filming 27:39 Filming leads to better technique 31:42 How Mike deals with being on camera 34:50 Hoggin multiple machines 42:45 Gym bags 48:45 Sweating on equipment

The Do's And Don'ts of Gym Etiquette Oct 09, 2023

0:29 Whats it like being Dr. Mike 2:43 Taylor Swift fans watching football 4:37 Conspiracy theories 10:42 Gym etiquette 13:15 Talking during sets 17:32 When Dr. Mike and Nick joked too far 20:34 Getting offended too easily 25:35 Learn to take a joke 32:14 Be okay with gym chaos 39:10 Gym after work chaos 40:38 How to work in 49:08 Music in the gym 50:23 Body odor 54:47 Overdoing cologne 56:20 Rack your weights 1:01:48 Wiping down equipment 1:10:55 Unsolicited advice 1:13:55 Shirtlessness at the gym 1:18:10 Vacation gym training 1:20:10 Inappropriate Outfits

How To Train Kids Pt. II Oct 02, 2023

0:27 Working on vacation 2:58 Training kids recap 8:18 Smith machine throws explained 10:46 Ab training for sport 13:58 Progression for children 22:15 Technique reinforcement for kids 28:13 Growth hormone 29:19 Buying equipment for kids 32:56 Vacations, weekends, deloads 35:45 How to make kids hate exercise 42:43 Eating and sleep and soreness 44:57 Most important things teach kids 51:37 Seeing kids competitive side

How To Train Kids Sep 25, 2023

0:46 London trip and awful accents 2:46 Moose hunting in Canada 4:36 Cross country volunteering 5:34 Training kids 8:41 Weight training stunts growth? 10:51 Injury concerns 11:41 Don’t force them to train 21:03 How old to start training 26:26 Fighting with kids about nutrition 28:17 What does child programming look like 34:44 Mike’s parent censoring Forest Gump 36:56 Kids have lots of growth hormone 39:39 How to progress kids

Injury vs Pain - How to Comeback from an Injury Sep 18, 2023

1:33 Working on labor day 3:06 Pain and injury recap 6:04 Pain is weakness leaving the body & motivational sayings 14:05 What to do when feeling pain 22:50 What to do when pain doesn’t subside 26:03 When to take time off 33:15 Trying to come back fast from injury is the wrong mindset 38:34 The Tren Twins and teens on drugs 42:11 Training one arm if the other is injured 45:56 Training lighter after injury and BFR training 48:00 Nick is traveling to his homeland 50:45 When to see a doctor 58:47 What can doctors actually do for you 1:03:00 Sports medicine doctors 1:11:54 Mike asks chat gpt about injury recovery

Pain vs Injury - How to Tell the Difference Sep 11, 2023

0:27 Mike is a mean YT fitness celebrity 3:42 Nick discovers Fairlife milk 6:04 Being popular in school 11:07 What is pain exactly 15:40 What is injury 21:29 Pain and injury relationship 26:22 Pain without injury 31:39 How to tell good or bad pain 41:00 Pain during work sets 46:10 What to do if you are possibly injured 59:16 Lifting lighter 1:01:15 Changing exercises 1:04:15 ROM modulation

Should You Train While Sick? Sep 04, 2023

0:20 Nick and Mike’s rap career 2:42 Week 1 leg training 4:01 Damage vs growth 8:52 Determining growth in studies 12:53 Training while hurt or sick 17:03 Good health and body composition 20:16 Are you actually sick? 30:25 What to do if you are really sick 34:24 Nick’s sick anger 39:08 Getting back to training 47:07 When to scrap a mesocycle 52:29 Recommendations on contest prep

What Is The "Best" Exercise Aug 28, 2023

0:27 Diet and training updates 5:57 The best exercise 10:19 Variation factors 15:35 Context 19:04 Training changes with experience 25:55 What makes an exercise better 33:16 Program design 35:10 Stimulus To Fatigue Ratio 44:42 Fatigue factors 51:10 Fat loss vs muscle gain exercises 53:04 How to choose the exercise 59:39 Nick and Mike’s fav exercises

All About Protein Powder Aug 21, 2023

0:27 Mike’s post show recovery

2:10 Nick’s kids cheat meals 4:25 Mike’s cheat meal rules 8:30 Protein powder intro 9:58 Whey protein explained 16:40 Casein vs whey before bed 18:05 Nick’s casein pudding 22:03 Casein explained 29:30 Lactose intolerance 32:00 Beef protein powder 34:40 Vegan and soy protein 38:43 Nick’s kids genetics and young bodybuilding 47:13 Protein summary 49:11 Gross eating

All About Deloads Aug 14, 2023

0:30 Intro to deloads

1:13 How deloads were incorporated into RP

6:18 “I don’t do deloads”

8:35 Taking time off on your own terms

10:43 Technical definition of deload

15:12 Why bring down fatigue

19:33 How often to deload

23:50 Fatigue indicators

25:40 Special supplements affect on fatigue

33:05 Goggins doesn’t understand recovery

36:37 What does a deload look like

42:36 Feeling worse after deload

All About Protein Bars Aug 07, 2023

0:51 Protein bar taste test video https://youtu.be/bM5EFC0Z0Ew 2:57 Protein bars ranked, snickers 6:50 MetRx 7:52 Anabar 11:52 Ways of ranking protein bars 17:30 Calorie to protein ratio 19:54 Sugar alcohols explained 25:30 Keto ice cream trend 28:24 Carb vs fat amount 32:51 Price matters 34:06 Built puff bar 39:58 How filling the bars are 43:50 More fat than protein 46:50 Gatorade protein bar

Get More Out Of Your Training: How To Boost Your Motivation Jul 31, 2023

1:20 Visiting Pittsburg 3:40 Living in Detroit 6:19 First meal after dieting 10:41 Eating at Outback in NYC 12:55 Nick and Mike are picky eaters 15:00 Nick's favorite cheat meal 22:15 Cheesecake Factory caloric insanity 30:10 Nanomachines 32:09 Motivation to train after a show 36:49 Motivation usually means adherence 40:06 Six adherence constructs 40:39 Inspiration 45:50 Types of goals 52:19 Intention 58:50 Best monopoly strategy 1:03:21 Discipline 1:07:06 Habit 1:14:54 Passion

Post Diet Blues - What to do next? Jul 24, 2023

1:25 Mike is two weeks out from show 2:29 Post show training 5:45 Post diet rebound 14:12 Rebound hunger 17:21 Haunted house story 21:26 Sympathetic parasympathetic 25:49 How can we make the transition better 30:09 Levels to cheat foods 32:42 Protein bars explained 36:05 Fresh fruit hack 40:40 Reducing diet fatigue 46:28 Dieting gets easier with experience 51:01 Asian foods and desserts 57:27 Mesocycle length after a diet 1:01:20 Muscle rebound after a diet

Nick Shaw Wins His IFBB Pro Card Jul 17, 2023

0:18 Nick is a pro! 6:13 Jumping in an extra show 12:42 Nicks show experience 15:11 900 grams carbs eating 17:41 How did Nick relax 20:57 Friday carbs and fluids 24:30 The tanning experience 31:45 Show day 36:38 Pump up and on stage 41:50 Finals 47:54 Results 56:00 Post show 59:23 Post show cheat meal 1:01:57 Plan moving forward

Steroids - The Ultimate Shortcut? Jul 10, 2023

0:20 Nick's upcoming show 0:40 Cumulative fatigue 5:08 Steroids aren't a shortcut 7:29 Mike's first drug experience 11:51 Nick thought drugs were only for degenerates 18:39 Defining steroids 21:08 How steroids work 26:15 Likely results 31:19 Females and steroids 34:34 Side effects 40:17 Psychological side effects 46:06 Why steroids are awful 48:52 "The burden" 1:00:00 Genetics role in steroids

Semaglutide - Wonder Drug Jul 03, 2023

1:09 Semaglutide intro 3:16 Nick's first impressions 5:45 Hunger levels 9:50 GLP-1 science explained 16:20 How it works 18:21 Cravings solved 20:57 Why/how should you take it 28:25 Hunger after coming off the drug 32:56 Individual response differences 36:10 How does it feel 38:00 Possible downsides 44:42 Potential abuse issues 47:47 Getting sick on certain food choices 49:50 Alcohol use on Semaglutide 53:03 Sleep Effects 58:48 Gen 5 and Gen 6 drugs 1:05:30 Obesity epidemic is ending

Achieving Diet Success With 2023 Transformation Challenge Winner Megan Jun 26, 2023

0:50 Megan transformation winner 3:34 What did she learn from her first challenge 6:41 Holding back for better results 10:25 Pontzer paradox 14:47 Why Megan likes lifting now better than running 19:21 Managing diet with her lifestyle 23:35 What are her "secrets" to winning 32:25 Her lifting and steps 34:35 Go to foods and meal prep 37:35 Nick is a casein pudding fiend 39:45 Did she struggle with hunger 42:13 Any cheating? 46:24 How is maintenance going 50:51 How to deal with unpredictability

How To Eat To Gain The Most Muscle Jun 19, 2023

0:30 Bodybuilding sucks 3:18 Nutrition For Muscle Growth 4:24 Defining Your Goal 8:10 Gaining fat problem 10:10 Gaintaining 14:41 Rate of weight gain 19:00 How to deal with looking fat 26:50 New RP products for gaining muscle 28:42 What should your surplus be 30:10 Cheat meals 35:55 Reframing your thinking 40:37 Increasing calories after dieting 45:16 How do you decide what macros to add 48:16 Mass season 51:18 Can you mini cut forever 54:00 Semiglutide

How To Build An AMAZING Muscle Growth Program Jun 12, 2023

0:33 Would you make love to your clone 2:01 Jetsons vision of the future 4:23 Last podcast recap 5:35 Only train what you want to get bigger 9:37 What should females train 17:32 Training frequencies 26:56 How to arrange your muscle groups in your training 34:50 Nick's genetics gifts 36:20 Is an arm day worth it 39:29 Children's sports getting intense 43:45 Why compound lifts are so great 46:46 Exercise choice within the week 49:46 Mesocycle length 54:19 When to deload

How To Grow Muscle And Get Jacked Jun 05, 2023

0:34 Dr. Mike's degree 3:15 Best way to combine diet and training 4:55 Why you should do a needs analysis 11:44 Establishing time horizons 14:55 How much muscle can you gain in a year 20:35 Nick's 25lb high school weight gain 23:44 How much fat vs muscle gain 25:47 How often should you be lifting 30:07 Chose your plan correctly 40:16 Pick the sure thing

All About The RP Hypertrophy App May 29, 2023

1:15 Nick gets a ticket 4:31 RP hypertrophy app 6:43 Why its not strength training 9:00 Who the app is for 14:27 App works on computer too 16:29 How the app was tested 19:06 Beta release 26:22 The movie "Air" 29:21 Why are athletes paid so much 37:27 How to make a program in the app 44:45 Figuring out Reps in Reserve 50:20 Nick's app experience 52:52 Rest timers 1:06:05 Mike's fav part of the app

Hypertrophy 102- How To Train For MOST Muscle Growth May 22, 2023

Sign up to get exclusive first access to the RP Hypertrophy App: https://bit.ly/401aAt4

0:00 Intro 0:45 Hypertrophy 101 recap 3:05 Hypertrophy app release 4:18 How to pick exercises 5:45 What's good technique 8:43 How much load 14:55 How to judge reps in reserve 19:11 Recovering for the next workout 23:23 Heavy compound lifts or machines 25:03 How do you progress 28:37 Why do we deload

Hypertrophy 101- What ACTUALLY Causes Muscle Growth? May 15, 2023

Sign up to get exclusive first access to the RP Hypertrophy App: https://bit.ly/401aAt4

0:00 Intro 1:02 Simplifying muscle building 3:27 SRA explained 4:36 Stimulators of hypertrophy explained 11:01 Tension 15:25 Lifting too light or heavy 20:28 Repetition Ranges 23:46 Using bands on machines 25:48 Lengthen Partials explained 30:38 Metabolites 32:52 The pump 34:47 Jacked guys not using full ROM 38:10 Damage

What ACTUALLY Causes Obesity? May 08, 2023

1:03 Mother talk 5:15 Parenting 9:14 Obesity introduction 12:41 Obesity in America 16:03 What causes obesity 19:03 What decisions cause obesity 24:12 Genetics role in obesity 26:18 Stress and eating 33:39 Convenience of food 39:30 Ozempic 45:45 Activity levels 49:35 How to reduce obesity 54:25 How to eat healthy and cheap 59:39 Pharmaceutical revolution 1:03:55 Getting sick of junk food 1:09:06 Discovering healthy foods 1:16:05 Dogs being food obsessed

Setting The Record Straight on Seed Oils and Other Fats May 01, 2023

0:52 Why are seed oils demonized 9:02 RP IG getting attacked for canola oil posts 10:43 Problem with heated oils 18:01 How to discuss things on the internet 21:20 Mike is obviously a shill 27:27 Mike visited Monsanto 29:30 Fat sources 34:49 Olive oil 37:07 Nick's disgusting mass story 38:20 What's actually causing obesity

The Psychology of Maintenance With Dr. Mike Apr 24, 2023

1:00 All Holidays revolve around candy 4:21 How Mike and Nick eat and "cook" 8:33 Eating plain food while dieting and maintaining 18:07 Rebound avoidance 24:16 Switching goals after dieting 35:30 Dealing with hunger after a diet 39:09 Don't push your limits when dieting 46:55 Mike and Nick's effort during contest diet

The True Origins of RP With Dr. Mike Apr 17, 2023

0:17 Mike visits NY 2:17 How RP started 5:15 Mike rants on high squats 8:26 College gyms stereotypes 12:31 Nick joining the MI powerlifting team 16:32 Nick's first bodybuilding show 20:00 Nick and Mike's journey to NYC 28:35 The NYC weightlifting scenes 37:46 Intellectual training 39:58 Renaissance technologies 44:25 The training app 50:35 the beginning of evidence based fitness 54:40 Mike explains Love Island 1:03:00 Nick hated having a nice car

How Nick and Dr. Mike Got Into Fitness Apr 10, 2023

0:15 Dr. Mike joins the podcast 2:35 Why the boys got into fitness 6:30 What was advanced PE class 8:50 Did Nick like lifting weights 13:35 Why didn't Nick continue running 17:10 Bad high school coaches 18:16 When Mike started lifting 27:45 Mike quit wrestling 32:44 Nicks summer training to break school records 43:11 Wasted potential 48:03 Nick didn't do homework 51:26 Mike's first real math class 56:12 Jared Feather ruining the curve 59:36 Mike's childhood ADD

Becoming A Super Coach With Luka Hocevar Apr 03, 2023

0:26 Luka introduction 1:36 Training when sick 3:55 Less time in the gym for better results 9:51 Collecting role models 12:35 Hunting for skillsets 18:35 Growing up in Ukraine, being a victim 23:35 Complicated vs complex 26:25 Growing as a coach and person 35:25 Learning how to dunk 42:17 How to have patience early in a career 46:42 Giving full effort in everything 55:49 Delivering the most value 1:04:54 Learning how to win at business

Ways To Improve Your Coaching And Social Media With Andrew Coates Mar 27, 2023

0:20 Andrew introduction 2:39 Fitness industry drama and tribalism 6:05 Hyper niche phenomenon 11:11 Liver king 13:11 Intellectual elitism 17:10 Being successful with fitness and nutrition basics 24:20 The raise the bar event 29:46 Coming up with good social media content 34:00 Training newbies 40:30 Dealing with plateaus 46:00 Pushing your limits occasionally is good 49:30 In person vs online clients 58:30 How to deal with online engagement 1:03:46 Being a fitness influencer

Expert Tips From Celebrity Trainer Don Saladino Mar 20, 2023

0:22 Don introduction 9:00 Going "all in" 13:25 Being a celebrity trainer 19:02 What set Don up for success 27:24 Taking emotion out of the equation 29:24 Prepping actors for movie roles 33:04 Hardest working celebs 37:30 Don's gym closing during covid and going online 46:49 How to set up your online business course 49:34 Tips for getting started as a coach 57:30 Trying to learn from everyone

AI Coaching vs Human Coaching, who needs each? Mar 13, 2023

0:21 Robert's last appearance on the podcast 3:00 Superbowl commercials 5:55 Greatest joys as coaches 8:51 The diet app vs working with a coach 12:01 Who is coaching for 16:50 Stimulus to fatigue ratio 20:10 Defining intermediate lifter 26:31 Weight loss drugs 31:41 When to get a coach as an intermediate 37:06 Diet comparison study 41:55 Robert's new hypertrophy training 45:08 Aligning goals with lifestyle 52:32 When to use coaching review

Endurance Athletes Intakes Will Blow Your Mind Mar 06, 2023

0:25 Endurance nutrition with Alex Harrison 1:27 Alex's athletic background 4:54 En durance Clients vs regular clients 6:26 Nutrition requirements for endurance vs strength 11:47 How do you eat 1200 grams of carbs per day 15:15 Sports drinks vs "homemade" sports drinks 17:41 Alex's endurance app 21:59 Health impacts of long term high sugar consumption 25:20 Fueling for all day events 26:37 Fluid and sodium intake 33:25 How do you consume all this during races 35:18 Caffeine recommendations 44:30 What high level bike training looks like 47:33 Crazy client success stories

Weight Loss Drugs: Good Or Bad with Dr Christle Guevarra Feb 27, 2023

0:26 Dr. Christle intro 2:24 How long Christle has been in fitness 6:05 Making the jump from medicine to evidence based fitness 10:54 Starting training for BJJ 12:11 Weight loss drugs introduction 16:12 Why are people against weight loss drugs 18:46 What its like taking semaglutide 21:45 Rebound hunger after dieting 26:50 Price of semaglutide 30:36 How it works 34:05 Does it really work? 37:22 Side effects 41:43 Other hunger reducing drugs 45:26 How much is she actually eating on a cut 48:27 The future of fat loss drugs 54:49 How to find more info about semaglutide 57:00 How to find Christle

Internal vs External Motivation- Which is Better? Feb 20, 2023

0:00 Dr. Wilcox and Dr. Case1:52 Jen's background 4:50 Intrinsic vs extrinsic motivation 10:40 Changing motivational 18:29 Jen's own weight loss 20:23 Jen beating people at BJJ 24:55 Seeing the positives 27:56 Finding motivation 34:30 Derek and Jen's motivations 42:30 Finding a love for training 45:46 Will Jen always compete 50:45 Coaching athletes 53:12 Flipping the switch to competition mindset

Overcoming Hunger & Cravings With Dr. Christy Alexon Feb 13, 2023

0:25 Christy Alexon 1:12 Her background 5:10 Bodybuilding training while injured 12:15 Mindset for hard dieting 14:30 Approaching first time dieters 20:40 Strategies to fight cravings 25:48 Drinking vs eat calories 32:12 Do micro nutrient deficiencies cause cravings 37:00 Sitting with uncomfortable feelings 42:27 The leaner you are harder dieting gets 46:05 Raw vs cooked veggies for satiety 52:06 Fiber during dieting 55:10 SUgarless gum 59:25 Diet drinks 1:02:59 How to find Christy

Overcoming Obstacles and Plateaus Feb 06, 2023

0:14 Dr. Derek Wilcox 1:01 How to time your cut 4:09 How Derek's cut and training is going 6:46 Dealing with ups and downs 11:27 Dieting adds appreciation for food 15:03 Keeping diet prep interesting 20:40 TFR Facebook group 22:05 Training at Planet Fitness 26:50 The art of coaching 29:40 Making small changes at a time 35:15 Caffeine usage 38:06 Breaking diet plateaus 43:03 Why hire a coach 51:22 Enjoy the journey

Troubleshooting Diet Issues Jan 30, 2023

0:44 Troubleshooting diets Intro 1:36 Setting app macro goals 4:06 When to repeat prior week 8:35 Getting in your steps 11:30 Dealing with hunger 19:06 Diet food choices 24:05 Staying more full during a diet 28:40 Power of positivity 29:35 SUperbiwl eating 34:37 Hitting your goals early 36:55 RP nutrition cert

Cycle Syncing For Females With Dr. Traci Carson Jan 23, 2023

0:45 Dr. Traci Carson introduction 3:23 Her sports background 7:23 What is a menstrual cycle 11:57 Birth control affect on cycle 14:20 Long term birth control effects 18:50 Training performance during cycle 23:37 Supplements for premenstrual symptoms 28:44 Sleep 31:50 Body fat impact on cycle 33:45 Competitive sports aren't best for health 38:35 Bone density and birth control and training 40:40 Water weight fluctuations 48:48 Why you should track your cycle 50:38 Food cravings 56:50 Teen runners, coaching women 59:25 Where to go for more info

Just How Strong Do You Need To Be? Jan 16, 2023

0:30 Mike and Robert intro 3:24 Beavis and Butthead 6:56 Defining strength 18:58 Strength and intensity in bodybuilding 23:18 Over prioritizing volume and not training hard 31:00 Plane crash story 34:10 Genetics and strength 39:10 Hardest sets they've ever done 44:15 Training pitfalls 48:50 More plates more dates 52:25 Progressing in reps vs load 57:25 Crowded gyms and other random stuff 1:03:34 Phoenix and vegas weather

Special Insights From RP Expert Coach Robert Santana Jan 09, 2023

0:25 Dr. Robert Santana intro 6:22 Working with clients in person vs online 10:42 Varying degrees of learning curves between clients 23:23 Holiday eating troubleshooting 31:20 Pizza hut pizza 33:06 Saving calories for other meals 38:18 Consistency with meals 42:21 Importance of momentum 47:04 Hitting PRs 53:10 Advantages to hiring a coach

Simple Tips To Start 2023 Off Right Jan 02, 2023

0:23 New Transformation challenge 3:00 New year diet tips 4:08 Managing expectations 9:20 Long term mindset 13:20 Don't try to be perfect 19:35 Motivation fades 27:45 Cardio over cutting calories 31:20 Lifting recommendations

Staying Grounded With Author Brad Stulberg Dec 12, 2022

0:29 Brad introduction 4:36 Succesful people share the same qualities 7:34 What is groundedness 13:31 Putting it into practice 16:29 Brad on "the process" 22:58 Being present 27:18 Heroic individualism 35:13 Self discipline 43:15 Coaching towards independence 47:37 Benifits of community 50:00 Training for sport is training for life 54:15 The passion paradox book

All About Massing (REPLAY) Dec 05, 2022

0:20 Intro to massing

6:11 How much muscle you will gain vs fat 13:15 Why massing may be good in winter months 15:45 How massing can be physically and mentally uncomfortable 19:45 Nick's unpleasant extreme massing story 22:17 Massing food choices 27:24 At what bodyfat percentage should you begin a mass 29:11 Supplement recommendations 32:46 Massing is a time to be performance focused 36:02 Nick's first mass in college 40:31 Training recommendations while massing 48:00 Calorie increase recommendations 53:30 People that claim they can't gain weight

Dr. Mike On Holiday Eating (REPLAY) Nov 28, 2022

0:25 Holiday eating introducing 1:17 Mike's favorite Halloween candy 5:10 Favorite Thanksgiving foods 14:40 How Mike is getting through holidays on bodybuilding diet 19:42 To indulge or not on holidays when dieting 23:47 How to deal with guilt about holiday eating 28:10 Black Friday shopping 32:06 BJJ talk 36:20 How to approach holiday eating on maintenance 42:29 Constant holiday overeating temptation 51:30 Using cardio to offset holiday overeating 55:55 Best diet phase to to be on during holidays

Fitness & Finances with Personal Finance Club Founder Nov 21, 2022

0:22 Personal finances related to fitness 1:30 Michigan alumni talk 6:39 How his company was started 8:38 Finance book recommendations 10:33 Parallels between fitness and finance 13:18 Changing your trajectory 19:27 Being thrown off plan by social media 26:48 The path to the success is boring for social media 34:37 Things taht differ from fitness 37:41 What to do with your money 41:55 Best ways to start 48:02 Junk food investing 55:05 $5 Food budget 1:00:26 Financial advisors

Real Talk About Contest Prep With Dr.Mike Nov 14, 2022

1:05 Nick's contest prep diet 2:35 Why did Nick want to compete again 7:25 How much time did Nick allow for contest prep 10:15 When and how did things get REALLY hard in the diet 16:14 Hunger and cravings 21:21 Energy levels 26:11 Dealing with everyday life 29:46 Sleep challenges 34:18 Body changes 37:45 Peak week struggles 42:19 Making weight 43:45 Posing 46:06 Diet rebound 50:27 Do you want to do a show

Tough Dieting Done Right with TFR Member David Martin Nov 07, 2022

0:15 David Martin transformation challenge winner 1:20 Results from the challenge 2:12 How was gym performance during the cut 5:30 Training volume during the cut and muscle loss 7:30 Initial fast weight loss 10:04 How David found RP 14:52 Big challenges during the transformation 19:02 How David changed his diet for satiety 24:16 Dieting during big life changes 30:00 Cardio during the challenge 35:30 Motivation after the diet 41:26 Bellagio buffet 47:38 Big meal at the end of a diet 50:59 Keeping the diet interesting and fun

Planning For Success, How To Plan Your Diet & Training Around The Holidays & New Year's Oct 31, 2022

0:33 Navigating holiday eating and training 1:58 Dr. Jen Case winning BJJ world championship 5:50 Holiday stress 9:08 Making a holiday plan 11:55 Using the holidays to mass 16:40 Weighing yourself over the holidays 20:45 Derek's failed maintenance 23:40 When to end your pre holiday cut 28:02 Pre holiday training 33:14 Holiday training 40:45 Carbing up after dieting 43:15 Favorite halloween candy

How I Won The Summer Transformation Challenge and Perfected Maintenance Oct 24, 2022

0:41 Jessica- summer transformation challenge winner 2:10 The Bellagio buffet experience 5:06 Amount of weight she lost 9:17 Why she abandoned the first transformation challenge 13:31 Her fitness background 19:17 Steps and activity 25:35 How much she lifted 36:00 Making excuses 40:20 Her app compliance 48:36 Nightmare travel to Vegas photoshoot 52:12 Closing advice

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