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RP Strength Podcast: Daily Summaries Delivered
by Nick Shaw
On the RP Strength Podcast, RP co-founders Dr Mike & Nick Shaw breakdown tons of hypert游戏副本 training, nutrition, and other fitness related topics. As a bonus, you'll get plenty of laughs as they go down various tangents on every episode!
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 6 days ago53 min
Do You REALLY Need a Deload Week? | Dr. Pak
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: Website: drpak.com Instagram: @dr__pak YouTube: @Dr__Pak Book: Train Smarter, Not Longer 00:00 Why deloads are so controversial 01:40 What deloads were originally supposed to do 03:03 The first research and the case for reactive deloads 05:27 What studies on time off actually show 07:20 How Nick and Mike discovered deloads in practice 15:47 Training around aches, fatigue, and heavy workloads 20:10 Verify fatigue with performance before taking time off 26:17 Beginners, advanced lifters, and deload frequency 28:01 Vacations and real-life opportunities to reduce training 36:05 Exercise swaps, pain management, and staying consistent 40:22 Nick's practical approach to scheduled deloads 48:14 Coaching athletes through an intentionally easier week
- 1 weeks ago57 min
Are You Missing Out on Fiber's Biggest Health Benefits? | Dr. Eric Trexler
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. Benefits of Fiber Article: https://rpstrength.com/blogs/articles/the-fiber-cheat-code Dr. Eric Trexler's Links: Instagram: @trexlerfitness ResearchGate: Eric Trexler publications Research review: MASS Research Review 00:00 Travel, training, and local sports banter 04:34 Why fiber is suddenly everywhere 05:33 Daily fiber targets and the 14-grams-per-1,000-calories rule 11:59 Fiber's long-term health benefits 14:42 How much fiber is too much? 16:07 What legally and practically counts as fiber 18:29 Soluble versus insoluble fiber 24:09 Food sources, supplements, and psyllium husk 27:57 Sugar alcohols and fiber-adjacent ingredients 35:37 GLP-1s, appetite, gum, and diet products 40:22 Protein bars and fiber fortification 49:49 Troubleshooting GI symptoms and increasing fiber safely
- 2 weeks ago55 min
Can You Lose Fat and Gain Muscle at the Same Time? | Dr. Milo Wolf
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. Guest Links Dr. Milo Wolf's Links: YouTube: @DrMiloWolf Instagram: @drmilowolf ResearchGate: Milo Wolf Timestamps 00:00 Gardening, healthy eating, and body composition 04:09 Is body recomposition fact or fiction? 08:11 What recomp studies show from beginners to advanced lifters 14:05 Maintenance versus a calorie surplus 18:49 How much energy muscle growth actually requires 23:28 Who should choose recomp instead of bulking 30:09 Body-fat level, leanness, and when recomp is a poor fit 36:13 Advanced lifters and the difficulty of measuring progress 40:14 Training and recovery at maintenance 44:01 Recomp after injury or a major change in training status 47:00 Patience, coaching, and recognizing slow progress 51:20 Protein, calories, and practical recomp guidelines
- 3 weeks ago49 min
Is One Set Enough to Build Muscle? | Dr. Pak
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: Website: drpak.com Instagram: @dr__pak YouTube: @Dr__Pak Book: Train Smarter, Not Longer Timestamps 00:00 Knicks, the World Cup, and European sports culture 07:46 Is one set enough to build muscle? 11:28 What the research says about volume and strength 14:33 Low-volume training for muscle and health 18:58 Mechanisms versus real-world training outcomes 21:17 Building muscle versus maintaining it 28:47 Progressive overload and ramping up volume 34:54 Strength gains versus muscle growth 40:01 Why all-out intensity is romanticized 47:13 Practical volume and intensity takeaways
- Aug 17, 202655 min
Do Low Reps Actually Build More Muscle? | Dr. Milo Wolf
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. Guest Links Dr. Milo Wolf's Links: YouTube: @DrMiloWolf Instagram: @drmilowolf ResearchGate: Milo Wolf Timestamps 00:00 Heat, sweating, and World Cup banter 07:40 What rep ranges actually build muscle? 12:30 The effective 4-to-50-rep range and muscle fiber types 15:50 Can you tell whether you are fast-twitch or slow-twitch? 21:56 Fiber types in sports, bodybuilding, and powerlifting 26:01 Why 4 to 12 reps has a practical advantage 29:07 Volume, proximity to failure, and stretch matter more 35:02 Matching rep ranges to pain, experience, and exercise selection 39:02 How to train for strength and muscle growth together 44:42 High reps versus heavy sets: physical and psychological fatigue 49:47 What the fatigue research shows and the final recommendations
- Aug 10, 20261h 13m
Why Weight Loss Feels Impossible | Dr. Eric Trexler
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. Guest Links Dr. Eric Trexler's Links: Instagram: @trexlerfitness ResearchGate: Eric Trexler publications Research review: MASS Research Review Timestamps 00:00 Weight-loss non-responders and the laws of thermodynamics 03:22 Rare medical conditions and extreme hunger 06:34 Hunger genetics, GLP-1s, and learning empathy 12:15 Lipedema and regionally resistant fat 21:48 PCOS, hypothyroidism, and what they do to metabolism 31:08 Three reasons weight loss can feel impossible 36:34 Tracking errors and the classic underreporting study 46:08 Food-label and restaurant-calorie errors 50:33 Controlled diet research and metabolic adaptation 58:39 Support, adherence, and why consistently showing up works 01:03:14 GLP-1s, side effects, and personalized dosing 01:10:45 Aging, activity, stress, and the myth of the 40-year-old metabolism
- Aug 3, 202655 min
Why Some People Build Muscle Slower: Are "Non-Responders" Real? | Dr. Eric Trexler
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. Guest Links Dr. Eric Trexler's Links: Instagram: @trexlerfitness ResearchGate: Eric Trexler publications Research review: MASS Research Review Timestamps 00:00 Conference travel, weight-loss non-responders, and the episode setup 07:03 What counts as a training non-responder? 08:53 Measurement error and why short studies can mislead 10:53 Replication and better individualized research designs 16:30 General response versus program-specific response 19:25 Why advanced lifters struggle to measure small changes 33:34 Can muscle fiber type affect training responsiveness? 37:22 Why narrower studies produce better answers 39:28 Are true non-responders real? 44:10 What to do when your progress is unusually slow 50:27 Before you give up: time, volume, intensity, and mindset 54:39 The calf-training example, Eric's links, and closing
- Jul 27, 202654 min
Was Bro Science Right? | Dr. Pak
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: Website: drpak.com Instagram: @dr__pak YouTube: @Dr__Pak Book: Train Smarter, Not Longer Timestamps: 00:00 Intro and the case for revisiting bro science 04:33 Protein absorption and large protein meals 07:41 How much protein lifters actually need 11:36 Diet vs. training for body composition 15:23 The anabolic window and pre-workout nutrition 22:08 Why dirty bulking does not build extra muscle 24:22 Squats, deadlifts, hormones, machines, and failure 30:27 Fitness tribalism and muscle confusion 37:07 BCAAs, supplement marketing, and cardio 43:44 Stretching, isolation exercises, and rep ranges 48:51 Defining failure and whether the big three are necessary 53:35 Dr. Pak's book and closing thoughts
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About RP Strength Podcast
On the RP Strength Podcast, RP co-founders Dr Mike & Nick Shaw breakdown tons of hypert游戏副本 training, nutrition, and other fitness related topics. As a bonus, you'll get plenty of laughs as they go down various tangents on every episode!
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