0:30 Intro to deloads 1:13 How deloads were incorporated into RP 6:18 “I don’t do deloads” 8:35 Taking time off on your own terms 10:43 Technical definition of deload 15:12 Why bring down fatigue 19:33 How often to deload 23:50 Fatigue indicators 25:40 Special supplements affect on fatigue 33:05 Goggins doesn’t understand recovery 36:37 What does a deload look like 42:36 Feeling worse after deload

0:30 Intro to deloads 1:13 How deloads were incorporated into RP 6:18 “I don’t do deloads” 8:35 Taking time off on your own terms 10:43 Technical definition of deload 15:12 Why bring down fatigue 19:33 How often to deload 23:50 Fatigue indicators 25:40 Special supplements affect on fatigue 33:05 Goggins doesn’t understand recovery 36:37 What does a deload look like 42:36 Feeling worse after deload

All About Deloads

0:51 Protein bar taste test video https://youtu.be/bM5EFC0Z0Ew 2:57 Protein bars ranked, snickers 6:50 MetRx 7:52 Anabar 11:52 Ways of ranking protein bars 17:30 Calorie to protein ratio 19:54 Sugar alcohols explained 25:30 Keto ice cream trend 28:24 Carb vs fat amount 32:51 Price matters 34:06 Built puff bar 39:58 How filling the bars are 43:50 More fat than protein 46:50 Gatorade protein bar

0:51 Protein bar taste test video <a href="https://youtu.be/bM5EFC0Z0Ew" rel="nofollow" target="_blank">https://youtu.be/bM5EFC0Z0Ew</a> 2:57 Protein bars ranked, snickers 6:50 MetRx 7:52 Anabar 11:52 Ways of ranking protein bars 17:30 Calorie to protein ratio 19:54 Sugar alcohols explained 25:30 Keto ice cream trend 28:24 Carb vs fat amount 32:51 Price matters 34:06 Built puff bar 39:58 How filling the bars are 43:50 More fat than protein 46:50 Gatorade protein bar

All About Protein Bars

1:20 Visiting Pittsburg 3:40 Living in Detroit 6:19 First meal after dieting 10:41 Eating at Outback in NYC 12:55 Nick and Mike are picky eaters 15:00 Nick's favorite cheat meal 22:15 Cheesecake Factory caloric insanity 30:10 Nanomachines 32:09 Motivation to train after a show 36:49 Motivation usually means adherence 40:06 Six adherence constructs 40:39 Inspiration 45:50 Types of goals 52:19 Intention 58:50 Best monopoly strategy 1:03:21 Discipline 1:07:06 Habit 1:14:54 Passion

1:20 Visiting Pittsburg 3:40 Living in Detroit 6:19 First meal after dieting 10:41 Eating at Outback in NYC 12:55 Nick and Mike are picky eaters 15:00 Nick's favorite cheat meal 22:15 Cheesecake Factory caloric insanity 30:10 Nanomachines 32:09 Motivation to train after a show 36:49 Motivation usually means adherence 40:06 Six adherence constructs 40:39 Inspiration 45:50 Types of goals 52:19 Intention 58:50 Best monopoly strategy 1:03:21 Discipline 1:07:06 Habit 1:14:54 Passion

Get More Out Of Your Training: How To Boost Your Motivation

1:25 Mike is two weeks out from show 2:29 Post show training 5:45 Post diet rebound 14:12 Rebound hunger 17:21 Haunted house story 21:26 Sympathetic parasympathetic 25:49 How can we make the transition better 30:09 Levels to cheat foods 32:42 Protein bars explained 36:05 Fresh fruit hack 40:40 Reducing diet fatigue 46:28 Dieting gets easier with experience 51:01 Asian foods and desserts 57:27 Mesocycle length after a diet 1:01:20 Muscle rebound after a diet

1:25 Mike is two weeks out from show 2:29 Post show training 5:45 Post diet rebound 14:12 Rebound hunger 17:21 Haunted house story 21:26 Sympathetic parasympathetic 25:49 How can we make the transition better 30:09 Levels to cheat foods 32:42 Protein bars explained 36:05 Fresh fruit hack 40:40 Reducing diet fatigue 46:28 Dieting gets easier with experience 51:01 Asian foods and desserts 57:27 Mesocycle length after a diet 1:01:20 Muscle rebound after a diet

Post Diet Blues - What to do next?

Nick Shaw

0:18 Nick is a pro! 6:13 Jumping in an extra show 12:42 Nicks show experience 15:11 900 grams carbs eating 17:41 How did Nick relax 20:57 Friday carbs and fluids 24:30 The tanning experience 31:45 Show day  36:38 Pump up and on stage 41:50 Finals 47:54 Results 56:00 Post show  59:23 Post show cheat meal 1:01:57 Plan moving forward

0:18 Nick is a pro! 6:13 Jumping in an extra show 12:42 Nicks show experience 15:11 900 grams carbs eating 17:41 How did Nick relax 20:57 Friday carbs and fluids 24:30 The tanning experience 31:45 Show day  36:38 Pump up and on stage 41:50 Finals 47:54 Results 56:00 Post show  59:23 Post show cheat meal 1:01:57 Plan moving forward

Nick Shaw Wins His IFBB Pro Card

0:20 Nick's upcoming show 0:40 Cumulative fatigue 5:08 Steroids aren't a shortcut 7:29 Mike's first drug experience  11:51 Nick thought drugs were only for degenerates 18:39 Defining steroids 21:08 How steroids work 26:15 Likely results 31:19 Females and steroids 34:34 Side effects 40:17 Psychological side effects 46:06 Why steroids are awful 48:52 "The burden" 1:00:00 Genetics role in steroids

0:20 Nick's upcoming show 0:40 Cumulative fatigue 5:08 Steroids aren't a shortcut 7:29 Mike's first drug experience  11:51 Nick thought drugs were only for degenerates 18:39 Defining steroids 21:08 How steroids work 26:15 Likely results 31:19 Females and steroids 34:34 Side effects 40:17 Psychological side effects 46:06 Why steroids are awful 48:52 "The burden" 1:00:00 Genetics role in steroids

Steroids - The Ultimate Shortcut?

1:09 Semaglutide intro 3:16 Nick's first impressions 5:45 Hunger levels 9:50 GLP-1 science explained 16:20 How it works 18:21 Cravings solved 20:57 Why/how should you take it 28:25 Hunger after coming off the drug 32:56 Individual response differences 36:10 How does it feel  38:00 Possible downsides 44:42 Potential abuse issues 47:47 Getting sick on certain food choices 49:50 Alcohol use on Semaglutide 53:03 Sleep Effects 58:48 Gen 5 and Gen 6 drugs 1:05:30 Obesity epidemic is ending

1:09 Semaglutide intro 3:16 Nick's first impressions 5:45 Hunger levels 9:50 GLP-1 science explained 16:20 How it works 18:21 Cravings solved 20:57 Why/how should you take it 28:25 Hunger after coming off the drug 32:56 Individual response differences 36:10 How does it feel  38:00 Possible downsides 44:42 Potential abuse issues 47:47 Getting sick on certain food choices 49:50 Alcohol use on Semaglutide 53:03 Sleep Effects 58:48 Gen 5 and Gen 6 drugs 1:05:30 Obesity epidemic is ending

Semaglutide - Wonder Drug

0:50 Megan transformation winner 3:34 What did she learn from her first challenge 6:41 Holding back for better results 10:25 Pontzer paradox 14:47 Why Megan likes lifting now better than running 19:21 Managing diet with her lifestyle 23:35 What are her "secrets" to winning 32:25 Her lifting and steps 34:35 Go to foods and meal prep 37:35 Nick is a casein pudding fiend 39:45 Did she struggle with hunger 42:13 Any cheating? 46:24 How is maintenance going 50:51 How to deal with unpredictability

0:50 Megan transformation winner 3:34 What did she learn from her first challenge 6:41 Holding back for better results 10:25 Pontzer paradox 14:47 Why Megan likes lifting now better than running 19:21 Managing diet with her lifestyle 23:35 What are her "secrets" to winning 32:25 Her lifting and steps 34:35 Go to foods and meal prep 37:35 Nick is a casein pudding fiend 39:45 Did she struggle with hunger 42:13 Any cheating? 46:24 How is maintenance going 50:51 How to deal with unpredictability

Achieving Diet Success With 2023 Transformation Challenge Winner Megan

0:30 Bodybuilding sucks 3:18 Nutrition For Muscle Growth 4:24 Defining Your Goal 8:10 Gaining fat problem 10:10 Gaintaining 14:41 Rate of weight gain 19:00 How to deal with looking fat 26:50 New RP products for gaining muscle 28:42 What should your surplus be 30:10 Cheat meals 35:55 Reframing your thinking 40:37 Increasing calories after dieting 45:16 How do you decide what macros to add 48:16 Mass season 51:18 Can you mini cut forever 54:00 Semiglutide

0:30 Bodybuilding sucks 3:18 Nutrition For Muscle Growth 4:24 Defining Your Goal 8:10 Gaining fat problem 10:10 Gaintaining 14:41 Rate of weight gain 19:00 How to deal with looking fat 26:50 New RP products for gaining muscle 28:42 What should your surplus be 30:10 Cheat meals 35:55 Reframing your thinking 40:37 Increasing calories after dieting 45:16 How do you decide what macros to add 48:16 Mass season 51:18 Can you mini cut forever 54:00 Semiglutide

How To Eat To Gain The Most Muscle

0:33 Would you make love to your clone 2:01 Jetsons vision of the future 4:23 Last podcast recap 5:35 Only train what you want to get bigger 9:37 What should females train 17:32 Training frequencies 26:56 How to arrange your muscle groups in your training 34:50 Nick's genetics gifts 36:20 Is an arm day worth it 39:29 Children's sports getting intense 43:45 Why compound lifts are so great 46:46 Exercise choice within the week 49:46 Mesocycle length 54:19 When to deload

0:33 Would you make love to your clone 2:01 Jetsons vision of the future 4:23 Last podcast recap 5:35 Only train what you want to get bigger 9:37 What should females train 17:32 Training frequencies 26:56 How to arrange your muscle groups in your training 34:50 Nick's genetics gifts 36:20 Is an arm day worth it 39:29 Children's sports getting intense 43:45 Why compound lifts are so great 46:46 Exercise choice within the week 49:46 Mesocycle length 54:19 When to deload

How To Build An AMAZING Muscle Growth Program

On the RP Podcast, Nick and Lori discuss various nutrition and training related topics with both the super accomplished members of RP’s 1:1 coaching team as well as with RP’s amazing athletes, across various sports!

0:34 Dr. Mike's degree 3:15 Best way to combine diet and training 4:55 Why you should do a needs analysis 11:44 Establishing time horizons 14:55 How much muscle can you gain in a year 20:35 Nick's 25lb high school weight gain 23:44 How much fat vs muscle gain 25:47 How often should you be lifting 30:07 Chose your plan correctly 40:16 Pick the sure thing

0:34 Dr. Mike's degree 3:15 Best way to combine diet and training 4:55 Why you should do a needs analysis 11:44 Establishing time horizons 14:55 How much muscle can you gain in a year 20:35 Nick's 25lb high school weight gain 23:44 How much fat vs muscle gain 25:47 How often should you be lifting 30:07 Chose your plan correctly 40:16 Pick the sure thing

How To Grow Muscle And Get Jacked

1:15 Nick gets a ticket 4:31 RP hypertrophy app 6:43 Why its not strength training 9:00 Who the app is for 14:27 App works on computer too 16:29 How the app was tested 19:06 Beta release 26:22 The movie "Air" 29:21 Why are athletes paid so much 37:27 How to make a program in the app 44:45 Figuring out Reps in Reserve 50:20 Nick's app experience 52:52 Rest timers 1:06:05 Mike's fav part of the app

1:15 Nick gets a ticket 4:31 RP hypertrophy app 6:43 Why its not strength training 9:00 Who the app is for 14:27 App works on computer too 16:29 How the app was tested 19:06 Beta release 26:22 The movie "Air" 29:21 Why are athletes paid so much 37:27 How to make a program in the app 44:45 Figuring out Reps in Reserve 50:20 Nick's app experience 52:52 Rest timers 1:06:05 Mike's fav part of the app

All About The RP Hypertrophy App

Sign up to get exclusive first access to the RP Hypertrophy App: https://bit.ly/401aAt4   0:00 Intro 0:45 Hypertrophy 101 recap 3:05 Hypertrophy app release 4:18 How to pick exercises 5:45 What's good technique 8:43 How much load 14:55 How to judge reps in reserve 19:11 Recovering for the next workout 23:23 Heavy compound lifts or machines 25:03 How do you progress 28:37 Why do we deload

Sign up to get exclusive first access to the RP Hypertrophy App: <a href="https://bit.ly/401aAt4" rel="nofollow" target="_blank">https://bit.ly/401aAt4</a> 0:00 Intro 0:45 Hypertrophy 101 recap 3:05 Hypertrophy app release 4:18 How to pick exercises 5:45 What's good technique 8:43 How much load 14:55 How to judge reps in reserve 19:11 Recovering for the next workout 23:23 Heavy compound lifts or machines 25:03 How do you progress 28:37 Why do we deload

Hypertrophy 102- How To Train For MOST Muscle Growth

Sign up to get exclusive first access to the RP Hypertrophy App: https://bit.ly/401aAt4   0:00 Intro 1:02 Simplifying muscle building 3:27 SRA explained 4:36 Stimulators of hypertrophy explained 11:01 Tension  15:25 Lifting too light or heavy 20:28 Repetition Ranges  23:46 Using bands on machines 25:48 Lengthen Partials explained 30:38 Metabolites 32:52 The pump 34:47 Jacked guys not using full ROM 38:10 Damage

Sign up to get exclusive first access to the RP Hypertrophy App: <a href="https://bit.ly/401aAt4" rel="nofollow" target="_blank">https://bit.ly/401aAt4</a> 0:00 Intro 1:02 Simplifying muscle building 3:27 SRA explained 4:36 Stimulators of hypertrophy explained 11:01 Tension  15:25 Lifting too light or heavy 20:28 Repetition Ranges  23:46 Using bands on machines 25:48 Lengthen Partials explained 30:38 Metabolites 32:52 The pump 34:47 Jacked guys not using full ROM 38:10 Damage

Hypertrophy 101- What ACTUALLY Causes Muscle Growth?

1:03 Mother talk 5:15 Parenting 9:14 Obesity introduction 12:41 Obesity in America 16:03 What causes obesity 19:03 What decisions cause obesity 24:12 Genetics role in obesity 26:18 Stress and eating 33:39 Convenience of food 39:30 Ozempic 45:45 Activity levels 49:35 How to reduce obesity 54:25 How to eat healthy and cheap 59:39 Pharmaceutical revolution 1:03:55 Getting sick of junk food 1:09:06 Discovering healthy foods 1:16:05 Dogs being food obsessed

1:03 Mother talk 5:15 Parenting 9:14 Obesity introduction 12:41 Obesity in America 16:03 What causes obesity 19:03 What decisions cause obesity 24:12 Genetics role in obesity 26:18 Stress and eating 33:39 Convenience of food 39:30 Ozempic 45:45 Activity levels 49:35 How to reduce obesity 54:25 How to eat healthy and cheap 59:39 Pharmaceutical revolution 1:03:55 Getting sick of junk food 1:09:06 Discovering healthy foods 1:16:05 Dogs being food obsessed

What ACTUALLY Causes Obesity?

0:52 Why are seed oils demonized 9:02 RP IG getting attacked for canola oil posts 10:43 Problem with heated oils 18:01 How to discuss things on the internet 21:20 Mike is obviously a shill 27:27 Mike visited Monsanto 29:30 Fat sources 34:49 Olive oil 37:07 Nick's disgusting mass story 38:20 What's actually causing obesity

0:52 Why are seed oils demonized 9:02 RP IG getting attacked for canola oil posts 10:43 Problem with heated oils 18:01 How to discuss things on the internet 21:20 Mike is obviously a shill 27:27 Mike visited Monsanto 29:30 Fat sources 34:49 Olive oil 37:07 Nick's disgusting mass story 38:20 What's actually causing obesity

Setting The Record Straight on Seed Oils and Other Fats

1:00 All Holidays revolve around candy 4:21 How Mike and Nick eat and "cook" 8:33 Eating plain food while dieting and maintaining 18:07 Rebound avoidance 24:16 Switching goals after dieting 35:30 Dealing with hunger after a diet 39:09 Don't push your limits when dieting 46:55 Mike and Nick's effort during contest diet

1:00 All Holidays revolve around candy 4:21 How Mike and Nick eat and "cook" 8:33 Eating plain food while dieting and maintaining 18:07 Rebound avoidance 24:16 Switching goals after dieting 35:30 Dealing with hunger after a diet 39:09 Don't push your limits when dieting 46:55 Mike and Nick's effort during contest diet

The Psychology of Maintenance With Dr. Mike

0:17 Mike visits NY 2:17 How RP started 5:15 Mike rants on high squats 8:26 College gyms stereotypes 12:31 Nick joining the MI powerlifting team 16:32 Nick's first bodybuilding show 20:00 Nick and Mike's journey to NYC 28:35 The NYC weightlifting scenes 37:46 Intellectual training 39:58 Renaissance technologies 44:25 The training app 50:35 the beginning of evidence based fitness 54:40 Mike explains Love Island 1:03:00 Nick hated having a nice car

0:17 Mike visits NY 2:17 How RP started 5:15 Mike rants on high squats 8:26 College gyms stereotypes 12:31 Nick joining the MI powerlifting team 16:32 Nick's first bodybuilding show 20:00 Nick and Mike's journey to NYC 28:35 The NYC weightlifting scenes 37:46 Intellectual training 39:58 Renaissance technologies 44:25 The training app 50:35 the beginning of evidence based fitness 54:40 Mike explains Love Island 1:03:00 Nick hated having a nice car

The True Origins of RP With Dr. Mike

0:15 Dr. Mike joins the podcast 2:35 Why the boys got into fitness 6:30 What was advanced PE class 8:50 Did Nick like lifting weights 13:35 Why didn't Nick continue running 17:10 Bad high school coaches 18:16 When Mike started lifting 27:45 Mike quit wrestling 32:44 Nicks summer training to break school records 43:11 Wasted potential 48:03 Nick didn't do homework 51:26 Mike's first real math class 56:12 Jared Feather ruining the curve 59:36 Mike's childhood ADD

0:15 Dr. Mike joins the podcast 2:35 Why the boys got into fitness 6:30 What was advanced PE class 8:50 Did Nick like lifting weights 13:35 Why didn't Nick continue running 17:10 Bad high school coaches 18:16 When Mike started lifting 27:45 Mike quit wrestling 32:44 Nicks summer training to break school records 43:11 Wasted potential 48:03 Nick didn't do homework 51:26 Mike's first real math class 56:12 Jared Feather ruining the curve 59:36 Mike's childhood ADD

How Nick and Dr. Mike Got Into Fitness

Luka Hocevar

0:26 Luka introduction 1:36 Training when sick 3:55 Less time in the gym for better results 9:51 Collecting role models 12:35 Hunting for skillsets 18:35 Growing up in Ukraine, being a victim 23:35 Complicated vs complex 26:25 Growing as a coach and person 35:25 Learning how to dunk 42:17 How to have patience early in a career 46:42 Giving full effort in everything 55:49 Delivering the most value 1:04:54 Learning how to win at business

0:26 Luka introduction 1:36 Training when sick 3:55 Less time in the gym for better results 9:51 Collecting role models 12:35 Hunting for skillsets 18:35 Growing up in Ukraine, being a victim 23:35 Complicated vs complex 26:25 Growing as a coach and person 35:25 Learning how to dunk 42:17 How to have patience early in a career 46:42 Giving full effort in everything 55:49 Delivering the most value 1:04:54 Learning how to win at business

Becoming A Super Coach With Luka Hocevar

Listen to all his podcast and he is hilarious and very informative at the same time

Dr. Mike Fan!!

Amazing

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