RP Strength Podcast

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.
Timestamps:
00:00 Intro, Mike's sickness, Nick's shoulder, and training downtime
05:05 Beginner weight selection and progressive overload
06:34 When to switch exercises in a program
10:23 Can lower weight and higher-volume lifting still grow muscle?
13:37 Deep stretch, hypertrophy, and what we know from research
15:29 Adding CrossFit, cardio, or running to strength training
19:02 Bodybuilders, strongman potential, and natural physique limits
20:35 What to do when the same muscle keeps getting injured
23:25 Power work, lifting, and jiu jitsu performance
25:16 Brain fog while cutting and practical diet adjustments
26:36 Carb timing versus total carb intake
28:36 Protein needs while bulking
30:42 Can natural bodybuilders get to 8% body fat?
32:04 Best cardio for fat loss and why steps matter
34:34 Emphasizing weak muscle groups while cutting
35:59 Artificial sweeteners during a cut
38:37 Over-the-counter test boosters
39:48 Peptides, GLP-1s, growth hormone secretagogues, and supplement caveats
44:23 Getting bigger while doing jiu jitsu and managing training tradeoffs
48:26 Sport-specific lifting for surfing and other action sports
53:55 Wrap-up

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. 
 
Dr. James Hoffmann's Links:
Tactical Fitness Guide
Instagram: @rpdrjames
Military/First Responder RP Discount
https://rpstrength.com/pages/military-and-first-responder-discount
 
Timestamps:
00:00 Intro and James' current training
04:59 Memorial Day, Murph, and tactical training
05:43 Why James got interested in tactical populations
10:24 Why common fitness tests can point tactical athletes in the wrong direction
15:00 Body composition, strength, and cardio as prerequisites
18:38 Training cops more like MMA athletes
27:52 Body composition as the first tactical priority
32:52 Periodization and readiness for tactical professions
39:35 Law enforcement KPIs: strength, grip, sprinting, and jumping
46:06 Tactical guides, skills, and job-specific training
53:05 What's in the law enforcement article and upcoming resources

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.
Dr. Pak's Links:
Instagram: @dr__pak
YouTube: @Dr__Pak
Website: drpak.com
Timestamps:
00:00 Intro and Dr. Pak's secret Greek rap career
05:00 Big rock 1: sleep regularity matters more than total duration
12:40 Why dieting and being lean wrecks your sleep
15:05 Big rock 2: stress management and mindfulness
18:35 Big rock 3: managing training load
22:30 Cold water immersion: good for soreness, bad for post-workout hypertrophy signaling
25:40 Sauna: neutral to positive for muscle growth and a better bet than cold
34:00 When cold actually makes sense: in-season athletes on back-to-backs
36:00 Massage: soreness and flexibility benefits but no magic for muscle growth
40:30 Massage guns: mixed evidence, impairs explosive performance if used pre-workout
45:00 Cannabis and alcohol: occasional is fine, daily use is a net negative
58:00 Don't skip the big rocks chasing the gimmicks

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.
 
Dr. Eric Trexler's Testosterone Article:
https://rpstrength.com/blogs/articles/testosterone-101 
 
Dr. Eric Trexler's Links:
Instagram: @trexlerfitness
ResearchGate: Eric Trexler publications
Twitter/X: @EricTrexler
 
Timestamps:
*]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:38bd9935-8e75-41fc-83d4-f88be01997e8-15" data-testid= "conversation-turn-2" data-scroll-anchor="false" data-turn= "assistant"> 00:00 Intro, North Carolina and summer plans
04:27 Why testosterone and TRT have become more common
05:57 What testosterone is, normal male ranges, puberty, and low-T symptoms
10:27 "Optimization" vs medical need: should normal-range men push testosterone higher?
16:11 Why many men stop TRT and why the benefits can feel underwhelming
18:22 TRT vs steroids: what testosterone actually does for muscle gain
23:35 Testosterone in women, perimenopause, and masculinization risks
29:17 TRT adherence, topical vs injectable therapy, and the GLP-1 tangent
35:36 Are men's testosterone levels really plummeting?
46:26 "Natty or not," genetics, and why you can't reliably spot TRT use
01:02:41 How to naturally support healthy testosterone levels: body comp, sleep, training, diet, micronutrients, stress, and alcohol

00:00 Intro + why Nick wanted Justin on
01:05 What a "process coach" actually is
05:13 Why mindset alone is not enough by itself
07:00 Consistency over perfection: friction, environment, and better systems
12:41 Why you should only change one variable at a time
16:05 Justin Sua's background: baseball, sports psych, and coaching journey
20:22 From coaching to the Browns, WWE, Google, and UConn
29:10 Applying these systems to fat loss, muscle gain, and body composition
41:59 Why advanced people have more flexibility, but beginners need simplicity
50:01 "Are you prepared for this moment?" Confidence, routines, and missed habits
52:40 Building a "feel ready" system with elite athletes
55:52 Why community and masterminds accelerate growth