RP Strength Podcast

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  

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  

Training Past Failure for Muscle Growth: What Actually Works With 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: https://www.youtube.com/@DrMiloWolf Instagram: https://www.instagram.com/drmilowolf/ ResearchGate: https://www.researchgate.net/profile/Milo-Wolf Timestamps 00:00 Intro,Wolf call, s**ty weather 02:35 Why training close to failure generally improves hypertrophy 05:05 Reactive vs planned deloads and fatigue trade-offs 12:29 Injury risk perspective: failure training in context 15:42 Study breakdown: failure vs past-failure training 33:53 Three ways to train past failure: partials, drop sets, and cheat reps 38:45 More stimulus > less volume 47:09 Minimal training dose: how little time can still work 53:36 Escaping all-or-nothing thinking in fitness 59:12 How to track progress when using failure and beyond-failure methods

The Truth About Body Fat Myths with 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: https://www.instagram.com/dr__pak/ https://www.youtube.com/@Dr__Pak   00:00:00 - "The Pakman's" Greek heritage 00:06:25 - Myth 1: Can you actually measure body fat accurately? 00:10:45 - Why body fat tests vary so much (Dexa, Bod Pod, BIA) 00:15:30 - Waist circumference as a better health predictor 00:21:10 - Myth 2: Does high body fat prevent muscle gain? 00:27:30 - The challenge of maintenance 00:33:00 - Defining a healthy body fat range for men and women 00:37:45 - Visual body fat charts and why they are unreliable 00:44:00 - How lighting and social media distort our expectations  

Fasted Cardio, VO2 Max & Building a Better Fat-Burning Machine 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:  https://www.instagram.com/drmiketnelson/  miketnelson.com   00:00:00 - Intro 00:05:45 - Dr. Mike T. Nelson's background 00:07:20 - Defining metabolic flexibility and fuel switching 00:09:00 - Genetic components of metabolism and the Pima Indian studies 00:15:30 - Training your body to become more efficient at burning fat 00:20:15 - Why carbohydrates are the preferred fuel for high-intensity power 00:29:48 - The truth about fasted cardio for physique athletes 00:39:21 - Using HRV to gauge recovery and cardio volume 00:41:28 - High protein diets (1.5g+ per lb) and hunger management 00:53:37 - NEAT and the subconscious reduction of movement during dieting 01:04:07 - The importance of VO2 Max for recovery in the offseason