RP Strength Podcast

Nick Shaw

On the RP Strength Podcast, RP co-founders Dr Mike & Nick Shaw breakdown tons of hypertrophy 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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100 episodes
Updated Monday

Episodes100

Newest first

Monday · 54 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
July 20 · 1 hr 1 min
How to Use Drop Sets to Build Muscle in Less 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. Dr. Milo Wolf's Links: YouTube: @DrMiloWolf Instagram: @drmilowolf ResearchGate: Milo Wolf Timestamps: 00:00 Intro and RP app research preview 06:29 What drop sets are and why they work 10:17 Drop sets vs. myo-reps, rest-pause, and supersets 15:18 The warm-up debate for older and advanced lifters 25:22 Drop-set research and time savings 27:09 How to structure drop sets and reduce the weight 31:35 Best rep ranges, discomfort, and training to failure 35:10 The best exercises and gym setups for drop sets 43:22 High reps, failure accuracy, and common mistakes 46:35 When drop sets are a poor fit 52:53 Joint-friendly use cases, app tracking, and programming
July 13 · 1 hr 2 min
Opera Singer to Viral Viking: Big Brev's Story
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. Big Brev's Links: StudioBrev: studiobrev.com Bass Singer Academy: basssingeracademy.com YouTube: Danny Brevik Instagram: @bigbrev TikTok: @bigbrevik Link hub: hoo.be/bigbrev Timestamps 00:00 Intro and who Big Brev is 00:21 Opera singer, voice teacher, RP athlete, and influencer background 01:10 Starting on TikTok and discovering social media reach 02:03 The viral "Yo Ho" sea-shanty moment and 14 billion streams 03:07 Record-label attention, internet virality, and not overthinking cringe 05:17 Authenticity, Viking covers, and handling comments online 07:33 Childhood singing, being labeled the fat kid, and finding confidence 10:22 Confidence, bullying, and the chip-on-the-shoulder mindset 13:14 Choir, musical theater, opera training, and meeting his wife 18:33 Opera career highlights and turning performance into a profession 31:00 Big Brev's fitness background, RP connection, and content transformation 44:03 Shoulder specialization, Viking visuals, and stretch-focused lateral raises 45:33 Ego checks, deep-stretch pressing, and training smarter for hypertrophy 48:25 Occlusion-style pump work, filming, and social-media lifting 52:16 Current training split, shoulder emphasis, and bringing up quads 56:16 Diet, protein targets, and vocal-health considerations 59:20 StudioBrev, Bass Singer Academy, music, and where to find Big Brev
July 6 · 48 min
Dr. Pak on Aggressive Fat Loss Without Crash Dieting
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: The Minimum Effective Dose for Muscular Development - https://us.humankinetics.com/products/train-smarter-not-longer?srsltid=AfmBOopPR3bytn6NJ-_TUdH_akLG-d9p6Nry1ntEClMBy3P0C5CoIFZE Timestamps 00:00 Intro, Dr. Pak's Greek rap album 01:38 Summer shredding and why aggressive fat loss is on the table 02:25 Slow fat loss, lean mass retention, and the classic deficit research 03:47 Why a 700-800 calorie deficit can make sense for average lifters 08:25 Controlled aggressive dieting versus crash dieting 10:11 The psychology of getting the diet over with sooner 12:09 The maintenance rebound risk after a hard cut 13:33 Who aggressive dieting is for, and who should stay slower 17:43 Body-composition research, bodybuilding prep, and lean mass loss context 29:31 The real muscle-retention priorities: lifting, protein, stress, and creatine 34:18 Mindset, training performance, and not overreacting to one bad session 39:28 Deficit ceilings, real-life calorie buffers, and using the RP Diet Coach App 41:37 Why the post-diet maintenance plan matters 47:13 Pak's book, where to find it, and closing thoughts
June 29 · 55 min
Colton Engelbrecht on Chasing the Heaviest Deadlift Ever
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 Colton Engelbrecht's Links: Instagram: @colton_the.limit.breaker Timestamps 00:00 Intro and why Colton's lifts look unreal 01:18 Colton's Instagram and current size 02:07 Best lifts, 1,100-pound deadlifts, and fake-plate reactions 07:47 Growing up in South Africa and early sports background 09:45 Getting into lifting through CrossFit and Olympic lifting 12:32 First powerlifting meets, early totals, and record chasing 18:04 Self-coaching, research, high-rep training, and programming basics 20:36 Working with Thomas Lilley and improving technique 22:45 Meet-day mindset and staying calm under huge weights 33:39 Bulking, appetite, and using the RP Diet Coach App 40:33 Travel, Moscow, future U.S. meets, and long-term competition planning 47:22 The path from powerlifting to strongman goals 48:11 A sample 6,000-calorie day of eating 53:08 Colton's socials, sponsors, and closing thoughts
June 22 · 1 hr 9 min
TRT: Benefits, Risks, and Realistic Expectations | Dr. James Hoffman
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: Free TRT Guide Instagram: @rpdrjames Timestamps: 00:00 Intro and Dr. James returns for Men's Health Month 01:24 James' upcoming TRT guide and why the topic matters 03:29 Why TRT is becoming more mainstream and less taboo 05:03 What counts as TRT vs. recreational/performance-enhancing use 07:10 TRT as testosterone replacement therapy and medical supervision 08:16 Finding the right dose: benefits, risks, and side effects 10:00 When "TRT" starts looking like too much testosterone 10:51 Blood work, labs, TRT Kingdom, and clinician oversight 11:26 Why chasing the high end of the range can backfire 12:49 Why lower testosterone may be normal for some people 14:00 Practical takeaways before considering TRT
June 15 · 55 min
The Aesthetic Revolution - Dr. Mike on Why Vanity Is Not Always Bad
Get The Aesthetic Revolution: Book: The Aesthetic Revolution: Embracing Vanity and the Future of Fitness to Unlock Your Healthiest Self 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 and Dr. Mike's book release 03:23 The Aesthetic Revolution and why the title uses "vanity" 05:48 When vanity is toxic versus useful 10:58 Why so many clients really want to look better 12:33 What the book covers: training, diet, surgery, drugs, and support 13:23 Self-image, compliments, and accepting appearance changes 16:24 RP transformation stories and social treatment after weight loss 35:11 Surgery choices, hair transplants, and personal preference 39:41 What changed while writing the book 40:03 New drugs, age reversal, and future-looking claims 47:21 Teen aesthetic upgrades and the ethics of intervention 53:02 Why the book exists and who should read it
June 8 · 57 min
How Much Do You Really Need To Warm-Up? | 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: Website/Coaching: Wolf Coaching App: MyoAdapt YouTube: Dr. Milo Wolf Instagram: @wolfcoach_ Timestamps 00:00 Intro and why warmups matter 00:46 Why warmups may be overrated for hypertrophy 03:21 General vs specific warmups and static vs dynamic stretching 04:41 Static stretching and short-term performance tradeoffs 07:25 Stretching and injury-prevention evidence 10:08 FIFA 11, strength training, plyometrics, and multi-part warmups 11:42 Why plyometrics can build resilience 15:55 Mechanisms: temperature, oxygen uptake, psychology, and neural readiness 18:16 Sports-team warmups, coaching logistics, and specificity 38:29 Nick's real warmup routine and Milo's reaction 49:20 Milo's default warmup recommendation 53:07 Pain, injury, and adjusting the approach
June 3 · 55 min
Why Drugs Did Not Break Every Record at the Enhanced Games With Dr. Derek Wilcox
A bonus episode on The Enhanced Games! A treat for being such a jacked, good looking, and smart listener like you, Greg! Yes, we can see you through your webcam... Please stop doing that thing with Capri-Suns! 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. Derek Wilcox's Links: Website/Coaching: Wilcox Strength Inc. RP Coaching: Derek Wilcox | PhD Instagram: @wilcoxstrengthinc Timestamps 00:00 Intro and what the Enhanced Games are 02:01 Why "enhanced" does not mean a drug free-for-all 03:49 Transparency, bloodwork, and the public-health question 06:17 Derek's background around clean and enhanced athletes 09:41 Why PEDs do not turn average athletes into world record holders 12:03 TRT, hormone levels, and performance misconceptions 15:16 Genetics vs drugs in elite sport 18:14 BALCO, baseball, and public narratives around PEDs 35:13 The $10 million sprint offer and money in sport 45:21 Drug testing, transparency, and whether this model is safer 51:38 Hormones, aging athletes, and smart training 55:05 Wrap-up
June 1 · 54 min
Dr. Mike Answers Your Biggest Training, Cardio, Diet, and Supplement Questions
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
May 25 · 59 min
Why Most Tactical Fitness Tests Miss the Point | Dr. James Hoffman
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
May 18 · 59 min
Sleep, Sauna, Massage, and Weed: Dr. Pak Rates Every Recovery Tool
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
May 11 · 1 hr 5 min
Should You Get on TRT? Testosterone Myths, Risks, and 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. 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
May 4 · 1 hr 5 min
Why Mindset Alone Is Not Enough to Win | Justin Sua
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
April 27 · 53 min
What's the Best Training Split for Muscle Growth? | 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. Dr. Milo Wolf's Links: Instagram: @drmilowolf YouTube: @DrMiloWolf ResearchGate: Milo Wolf Timestamps: 00:00 Intro + Milo's current split: full body every day 01:18 Why Milo trains full body every day 09:01 Does high-frequency training beat up your joints? 11:06 Do you actually need to warm up for hypertrophy? 15:29 The best training split/frequency for advanced lifters 17:13 How many sets per workout is too many? 24:19 Should you train a muscle if it's still sore? 29:10 How to know if you should train more days per week 38:42 Best split for beginners, intermediates, and advanced lifters 44:00 Full body vs upper/lower vs push pull legs 46:25 How specialization changes your ideal split 50:30 Is cramming all your volume into one workout still worth it?
April 20 · 55 min
Balancing Music Career Chaos And Fitness With Carter Vail
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 Instagram: @cartervailmusic YouTube: @cartervailmusic Spotify: Carter Vail Official links: bio.to/cartervail Timestamps 00:00 - Intro and welcome to Carter Vail 01:38 - Entertainment versus education in creator content 08:30 - Nashville engineering job and committing to music full time 16:30 - College football background and moving toward LA 21:22 - Training and diet realities while touring 32:17 - Finding RP content and improving gym approach 38:20 - Managing jiu-jitsu training with a busy schedule 53:50 - Writing the next record and creative process behind new music
April 13 · 58 min
Coaching Bodybuilders Better: Corey Lindner on Technique, Division Demands, and Athlete Development
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. Corey Lindner's Links: Instagram: corey_lindner OCB Team Page: Team Corey Conditioned Timestamps: 00:00 Intro and first-time guest welcome for Corey Lindner 05:21 Athletic background: track, high jump, and early lifting 10:15 Military and fire department experience 13:45 Transition into bodybuilding coaching 17:45 Going full time into coaching after losing the firefighter clearance 30:03 Coaching client breakdown: 95% female and how that shaped his approach 34:19 Meathead vs science-based: finding the middle ground on load and tension 47:00 How coaching detail changes from novice to advanced athletes 50:30 Why division-specific criteria matter, especially in women's classes 55:30 Where to find Corey and final wrap-ups
April 6 · 58 min
Army Dietitian Reveals Why Soldiers Struggle With Nutrition | Gerald Ernat
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. Gerald Ernat's Links: Instagram: @geraldernat RP Strength coaching page: Work with Gerald RP article: Inside H2F: How the Army Is Redefining Soldier Fitness Timestamps: 00:00 Intro and April Fool's Day 02:25 Gerald's day job: Sports Dietitian for the US Army 05:54 Common soldier nutrition myths: protein timing, extreme diets, and supplement nonsense 10:50 Why soldiers should NOT show up shredded to basic or Ranger School 25:22 Army Body Composition Program: how soldiers get screened and flagged 32:15 Gerald's backstory: losing 70 pounds after high school and getting into lifting 45:15 How coaching soldiers and online RP clients is similar 48:00 On-the-go nutrition go-tos and the protein-plus-fiber framework 53:45 Client success story and wrap-up
March 30 · 54 min
Caffeine, Tolerance, and Getting Your Pre-Workout to Work Again with 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. Dr. Eric Trexler's Links: RP article: Caffeine, The Double-Edged Sword Stronger by Science: The Lifter's Guide to Caffeine Instagram: @trexlerfitness ResearchGate: Eric Trexler publications Twitter/X: @EricTrexler Timestamps: 00:00 Eric and Nick's BEEF 🥩 06:53 Caffeine's prevalence in fitness 09:10 Eric's caffeine research background 11:04 Daily caffeine intake (1g/day of caffiene safe?) 17:30 Effective dosing by bodyweight and when high doses backfire 22:30 Tolerance and habituation: why your caffeine stops working 30:15 Caffeine withdrawal: symptoms, timeline, and how bad it actually gets 41:30 Caffeine sensitivity and genetics 44:00 Practical upper limits and sleep tradeoffs 48:00 Strategic caffeine use, deloads, and re-sensitizing 50:15 Different delivery forms: drinks, food, pills, and gum 53:45 Does caffeine Dehydrate you? Wrap-up and where to read more
March 23 · 52 min
The Science of Knowing When NOT to Train Hard (HRV) with Dr. Mike T. Nelson
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. Mike T. Nelson's Links: Website: https://miketnelson.com/ Instagram: https://www.instagram.com/drmiketnelson/ Timestamps: 00:00 Intro - What brings Dr. Mike back? 01:20 Dr. Mike's background and how he landed in HRV research 05:45 What HRV is in plain language 09:06 How training stress changes HRV acutely and across recovery 16:00 Deload timing: proactive blocks vs reactive adjustments 26:55 Athlete vs lifestyle stress: using HRV to decide when to push or pull back 39:30 Aerobic base, breathing rate, and resilience 43:45 Supplements and what actually matters 49:00 Device accuracy, nightly measurements, and low resting HR caveats

RP Strength Podcast

Was Bro Science Right? | Dr. Pak

How to Use Drop Sets to Build Muscle in Less Time | Dr. Milo Wolf

Opera Singer to Viral Viking: Big Brev's Story

Dr. Pak on Aggressive Fat Loss Without Crash Dieting

Colton Engelbrecht on Chasing the Heaviest Deadlift Ever

TRT: Benefits, Risks, and Realistic Expectations | Dr. James Hoffman

The Aesthetic Revolution - Dr. Mike on Why Vanity Is Not Always Bad

How Much Do You Really Need To Warm-Up? | Dr. Milo Wolf

Why Drugs Did Not Break Every Record at the Enhanced Games With Dr. Derek Wilcox

Dr. Mike Answers Your Biggest Training, Cardio, Diet, and Supplement Questions

Why Most Tactical Fitness Tests Miss the Point | Dr. James Hoffman

Sleep, Sauna, Massage, and Weed: Dr. Pak Rates Every Recovery Tool

Should You Get on TRT? Testosterone Myths, Risks, and Benefits | Dr. Eric Trexler

Why Mindset Alone Is Not Enough to Win | Justin Sua

What's the Best Training Split for Muscle Growth? | Dr. Milo Wolf

Balancing Music Career Chaos And Fitness With Carter Vail

Coaching Bodybuilders Better: Corey Lindner on Technique, Division Demands, and Athlete Development

Army Dietitian Reveals Why Soldiers Struggle With Nutrition | Gerald Ernat

Caffeine, Tolerance, and Getting Your Pre-Workout to Work Again with Dr. Eric Trexler

The Science of Knowing When NOT to Train Hard (HRV) with Dr. Mike T. Nelson