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.
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

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?

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