Build Big Arms: Sets, Reps & Proven Biceps–Triceps Strategies

Guest: Cristi Bartlett, Director of Strength & Conditioning (NC State); former competitive powerlifter; extensive experience with collegiate and pro settings.What you’ll learnHow to get lean while coaching and training full‑time—realistic nutrition that fits real lifePlanning indulgences inside a disciplined week (compliance > perfection)Recovery that actually moves the needle: sleep, walking, mobility, and simple micro‑breaksThe mindset shift from max strength goals to physique recompositionCoaching lessons from collegiate S&C to individual transformationKey topics discussedMacro control without obsession; how “tight weekdays + flexible weekends” can still net progressTraining split ideas post‑powerlifting: more hypertrophy, joint‑friendly volume, smarter conditioningRecovery hacks you’ll actually use at work: movement snacks, posture resets, quick tissue workIdentity, stress, and staying consistent when your job is already in the gymShop the episode (listener resources)Cardio Equipment (conditioning that supports fat loss)https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174Free Weights (dumbbells, barbells, kettlebells)https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174Kettlebells (ballistic conditioning & strength)https://www.ironcompany.com/free-weights/kettlebells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174Weight Benches (hypertrophy basics)https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174Gym Flooring (protect your space and reduce noise)https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174Related guides & weekly readingUltimate Guide to Gym Equipmenthttps://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174Kettlebell Buying Guidehttps://www.ironcompany.com/blog/kettlebell-buying-guide-what-kettlebell-is-right-for-you?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174Best Barbell Exerciseshttps://www.ironcompany.com/blog/Best-Barbell-Exercises?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174Full episode list & show resourceshttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174About RAW by IRON COMPANYSince 1997, IRON COMPANY has supplied commercial‑grade gym equipment and flooring to home, commercial, and government buyers. The RAW podcast features Marty Gallagher, J.P. Brice, and Jim Steel discussing strength training, conditioning, nutrition, and mindset—plus interviews with world‑class athletes and coaches.Support the showIf you enjoyed this episode, leave a quick rating/review in your podcast app and share it with a training partner or coach. IRON COMPANY — trusted gym equipment & flooring since 1997 Full episode list & resources:https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Cardio Equipment (treadmills, ellipticals, bikes):https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Free Weights (dumbbells, barbells, kettlebells):https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Gym Flooring (rubber rolls, mats, tiles):https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Strength Training Equipment (benches, racks, cages):https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Government & GSA Buyers (contract & bids):https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps RAW Articles & Training Guides:https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps 

ABOUT THE GUESTRich Salke is a veteran bodybuilder, university lecturer, and strength coach who has advised competitive lifters and tactical professionals on performance nutrition and resistance training.WHAT YOU’LL LEARNA simple, defensible way to set calories and protein for fat loss while keeping strength.How to use strength training and structured cardio together to drive body‑composition change.The role of recovery (sleep, stress, deloading) in avoiding stalls and burnout.Which supplement and diet myths to ignore—and what actually matters day to day.KEY TOPICSCalorie control and protein sufficiency for preserving lean mass.Progressive resistance training with planned fatigue management.Cardio periodization that supports fat loss without compromising lifting performance.QUICK ANSWERSQ: What is the most important nutrition factor for fat loss?A: Maintaining a consistent calorie deficit while keeping protein high enough to preserve lean mass is the primary driver; the exact numbers depend on body size, activity, and goals.Q: How much protein should most lifters aim for when cutting?A: Many lifters do well in the ~0.7–1.0 g per pound of goal bodyweight per day range, adjusted for training volume, body composition, and digestion tolerance.Q: How should I combine cardio with strength work?A: Keep 2–4 weekly cardio sessions in non‑interfering zones (e.g., easy steady state or short intervals) around your key lifts, and progress duration or intensity gradually.SHOP THE EPISODEPerformance Eating for Power Training (nutrition framework)https://www.ironcompany.com/blog/performance-eating-power-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173Post‑Workout Replenishment for Weight Training (what to eat after lifting)https://www.ironcompany.com/blog/post-workout-replenishment-weight-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173Cardio Training Periodization (plan conditioning without killing gains)https://www.ironcompany.com/blog/cardio-training-periodization?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173Free Weights — Dumbbells, Barbells, Kettlebellshttps://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173Weight Benches — Flat/Incline/Utilityhttps://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173FULL EPISODE LIST & RESOURCEShttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173 IRON COMPANY — trusted gym equipment & flooring since 1997 Full episode list & resources:https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Cardio Equipment (treadmills, ellipticals, bikes):https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Free Weights (dumbbells, barbells, kettlebells):https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Gym Flooring (rubber rolls, mats, tiles):https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Strength Training Equipment (benches, racks, cages):https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Government & GSA Buyers (contract & bids):https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps RAW Articles & Training Guides:https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps 

ABOUT THIS EPISODEA straight‑talk framework for staying out of the overtraining ditch—and the undertraining ditch—while building strength year‑round.WHAT YOU’LL LEARNHow to set sustainable weekly volume and adjust load with auto‑regulationWhen to use deloads and exercise rotation to manage joint and CNS stressRecovery priorities that move the needle: sleep, calories, protein, stepsSimple progress tests to confirm you’re adapting (not just accumulating fatigue)KEY TOPICSBalancing intensity vs. volume across the weekSigns you’re under‑recovered and how to course‑correct fastMinimalist programming for lifters with limited timeQUICK ANSWERSQ: What is the fastest way to know I’m doing too much?A: Watch performance markers: bar speed drops, reps/sets fall off, and motivation, sleep, or resting HR worsens for several days—deload or reduce volume.Q: How often should I deload?A: Most lifters benefit every 3–6 hard weeks; advanced lifters can autoregulate—insert a lighter week when performance or recovery flags.Q: What’s the simplest “busy lifter” template?A: Three full‑body sessions/week using one squat, one press, one pull plus assistance; keep 1–2 reps in reserve and add low‑impact conditioning on off days.RESOURCES & ARTICLESAvoiding Overtraining (Marty Gallagher)https://www.ironcompany.com/blog/marty-gallagher-raw-avoiding-overtraining?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172Reassessing Recoveryhttps://www.ironcompany.com/blog/reassessing-recovery?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172Cardio Training Periodizationhttps://www.ironcompany.com/blog/cardio-training-periodization?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172Abbreviated Training: The Godsend for Muscle & Strength Gainshttps://www.ironcompany.com/blog/abbreviated-training-the-godsend-for-muscle-and-strength-gains?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172SHOP THE EPISODEStrength Training Equipment (racks, benches, machines)https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172Weight Bencheshttps://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172Pro Series Power Cagehttps://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172Dumbbells (all styles)https://www.ironcompany.com/free-weights/dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172Theragun Elite (recovery tool)https://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172FULL EPISODE LIST & RESOURCEShttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172 IRON COMPANY — trusted gym equipment & flooring since 1997 Full episode list & resources:https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Cardio Equipment (treadmills, ellipticals, bikes):https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Free Weights (dumbbells, barbells, kettlebells):https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Gym Flooring (rubber rolls, mats, tiles):https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Strength Training Equipment (benches, racks, cages):https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Government & GSA Buyers (contract & bids):https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps RAW Articles & Training Guides:https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps 

ABOUT THE GUESTEd Coan—often regarded as the greatest powerlifter in history—joins raw squat world‑record holder Ray Williams and coach/author Marty Gallagher to analyze elite performance, programming, and competition execution.WHAT YOU’LL LEARNHow legends plan peaking cycles and set intelligent attempts for meet dayTechnical cues for powerful squats, efficient benches, and strong deadliftsSimple methods to bust plateaus without burning outHow to outfit a reliable powerlifting space with racks, bars, plates, platforms, and flooringKEY TOPICSPeriodization vs. day‑to‑day autoregulation for strengthSquat setup, bracing, and bar position; bench bar path; deadlift stance and gripBuilding a dependable home or team training environmentQUICK ANSWERSQ: What’s the fastest way to improve meet results?A: Use conservative openers, make 5–7% jumps, and prioritize flawless technique; carry momentum with second attempts you can own.Q: What are the essentials for a home powerlifting gym?A: A stable power cage, a quality Olympic power bar, calibrated plates, a platform, and dense rubber gym flooring form a durable foundation.Q: How often should I squat, bench, and deadlift?A: Most lifters progress on 1–2 exposures per lift weekly, cycling volume and intensity with a 3–6 week peak.SHOP THE EPISODEPro Series Power Cagehttps://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171IRON COMPANY Olympic Power Squat Barhttps://www.ironcompany.com/olympic-power-squat-bar-ironcompany-ic-psc-45-usa-ic-ps-45-usa?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171Ivanko Calibrated Powerlifting Plateshttps://www.ironcompany.com/ivanko-cbpp-olympic-calibrated-powerlifting-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171Weightlifting Platforms (category)https://www.ironcompany.com/strength-training-equipment/weightlifting-platforms?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171Performance Beast Rubber Flooring Rollhttps://www.ironcompany.com/performance-beast-rubber-flooring-roll-ecore-performance-beast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171FULL EPISODE LIST & RESOURCEShttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171 IRON COMPANY — trusted gym equipment & flooring since 1997 Full episode list & resources:https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Cardio Equipment (treadmills, ellipticals, bikes):https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Free Weights (dumbbells, barbells, kettlebells):https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Gym Flooring (rubber rolls, mats, tiles):https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Strength Training Equipment (benches, racks, cages):https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Government & GSA Buyers (contract & bids):https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps RAW Articles & Training Guides:https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps 

ABOUT THIS EPISODEHow to program biceps and triceps for visible growth, without junk volume. We outline frequency, weekly set targets, rep schemes, and exercise pairings that scale from beginner to advanced.WHAT YOU’LL LEARNHow many direct arm sessions per week most lifters need to growWeekly set targets for biceps and triceps and how to progress them safelyWhen to use straight sets, rest–pause, and back‑off sets for arm hypertrophyExercise sequencing that pairs compounds with high‑tension isolation workKEY TOPICSFrequency vs. volume: finding your minimum effective doseExercise selection: curls, extensions, and the best compound supportRecovery methods that prevent elbow and shoulder irritationQUICK ANSWERSQ: How many times per week should I train arms for growth?A: Most lifters grow well on 2 focused arm slots per week totaling 10–16 working sets combined for biceps and triceps, progressed gradually.Q: What rep ranges build the most arm size?A: Use a mix of 6–10 reps on heavier compounds and 10–20 reps on isolation movements to accumulate quality tension without joint stress.Q: Do I need direct arm work if I already press and pull?A: Yes—compounds set the base, but targeted curls and extensions reliably add upper‑arm size and improve weak links in pressing and pulling.SHOP THE EPISODEIRON COMPANY Urethane Dumbbells (core tool for curls, hammer curls, and triceps work)https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170Ivanko Black Oxide Olympic EZ Curl Bar (joint‑friendly bar path for biceps and triceps)https://www.ironcompany.com/ivanko-black-oxide-olympic-ez-curl-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170IRON COMPANY Urethane Olympic Plates with Grips (secure loading for curl and extension variations)https://www.ironcompany.com/urethane-olympic-plates-with-grips-iron-company-ic-uopg?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170Arsenal Alpha Standing Preacher Curl Bench (locked‑in mechanics for peak biceps tension)https://www.ironcompany.com/alpha-standing-preacher-curl-bench-arsenal-alpha-spc?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170Lock-Jaw Barbell Collars (fast, secure plate changes between arm supersets)https://www.ironcompany.com/lock-jaw-barbell-collars?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170FULL EPISODE LIST & RESOURCEShttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170 IRON COMPANY — trusted gym equipment & flooring since 1997 Full episode list & resources:https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Cardio Equipment (treadmills, ellipticals, bikes):https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Free Weights (dumbbells, barbells, kettlebells):https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Gym Flooring (rubber rolls, mats, tiles):https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Strength Training Equipment (benches, racks, cages):https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Government & GSA Buyers (contract & bids):https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps RAW Articles & Training Guides:https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps 

ABOUT THE GUESTDr. Charlie Seltzer is a board‑certified physician in Obesity Medicine and a Certified Strength & Conditioning Specialist. He runs a clinical practice focused on weight management, performance, and healthy longevity.WHAT YOU’LL LEARNHow to combine medical screening, training, and nutrition for healthy fat loss without muscle loss.Weekly templates that balance resistance training, low‑impact cardio, and recovery for adults 35+.Protein targets, calorie control, and habit design that drive adherence over the long term.When to adjust volume and intensity to avoid overuse injuries and plateaus.KEY TOPICSStrength training as the foundation of healthy aging and metabolism.Low‑impact conditioning options that protect joints while improving VO2 and recovery.Sleep, stress, and biomarkers that signal when to push or pull back.QUICK ANSWERSQ: What’s the best way to lose fat without sacrificing muscle?A: Lift 2–4 days/week with progressive overload, hit daily protein targets, and use modest calorie deficits paired with low‑impact cardio.Q: How much cardio supports longevity without hurting strength?A: 90–150 minutes/week of easy to moderate work (bike, elliptical, walking treadmill) plus short intervals as tolerated improves health markers with minimal interference.Q: What recovery signals should midlife lifters watch?A: Declining sleep quality, resting HR variability, persistent soreness, and performance regression are cues to reduce volume/intensity and prioritize recovery.SHOP THE EPISODEEndurance Walking Treadmill — low‑impact conditioninghttps://www.ironcompany.com/body-solid-endurance-walking-treadmill-t50?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169Lifecycle RS3 Recumbent Bike — joint‑friendly cardiohttps://www.ironcompany.com/life-fitness-lifecycle-rs3-recumbent-bike-go-console?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169IRON COMPANY Urethane Dumbbells — scalable strength workhttps://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169Full Commercial Adjustable Bench (SFID425) — safe pressing angleshttps://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169Strength Training Equipment — racks, machines, storagehttps://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169FULL EPISODE LIST & RESOURCEShttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169 IRON COMPANY — trusted gym equipment & flooring since 1997 Full episode list & resources:https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Cardio Equipment (treadmills, ellipticals, bikes):https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Free Weights (dumbbells, barbells, kettlebells):https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Gym Flooring (rubber rolls, mats, tiles):https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Strength Training Equipment (benches, racks, cages):https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Government & GSA Buyers (contract & bids):https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps RAW Articles & Training Guides:https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps 

ABOUT THE GUESTJohn Roy is a U.S. Army Veteran, self‑published author, and competitive powerlifter who trains in his home gym while managing family and full‑time professional responsibilities.WHAT YOU’LL LEARNHow to structure squat, bench, and deadlift around a full life without stalling progressThe minimum viable home‑gym setup (rack, barbell, bench, plates, flooring) and why it mattersSimple recovery tactics that fit real schedules: sleep targets, walking, and sane volume controlMindset tools for consistency: session objectives, training logs, and pre‑planned progressionsKEY TOPICSWeekly programming templates for strength with limited timeBasement/garage gym ergonomics, storage, and rubber flooring choicesWhen to push vs. hold back to avoid overuse and keep momentumQUICK ANSWERSQ: What are the essentials for a strong basement gym?A: A sturdy rack, flat/incline bench, 20 kg barbell, adjustable dumbbells or a small set, plates, and rubber gym flooring to protect the subfloor and reduce noise.Q: How many days per week should busy adults train the big three?A: Three focused sessions (SQ/Bench/DL variations) with one optional accessory day covers most lifters while allowing recovery.Q: What flooring works best under racks and deadlift areas?A: Dense rolled rubber or heavy mats (8 mm–12 mm+) to absorb impact, stabilize footing, and protect concrete and equipment.SHOP THE EPISODEPro Series Power Cage (compact, heavy-duty rack)https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168Elite Lean Garage Rack — IRON COMPANYhttps://www.ironcompany.com/elite-lean-garage-rack-iron-company-wri-lgr-elite?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep16820 kg 195K PSI Olympic Bar — IRON COMPANYhttps://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168IRON COMPANY Urethane Dumbbellshttps://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168Black Rubber Roll Flooring (light commercial) for home gymshttps://www.ironcompany.com/black-rubber-roll-flooring-light-commercial?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168FULL EPISODE LIST & RESOURCEShttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168 IRON COMPANY — trusted gym equipment & flooring since 1997 Full episode list & resources:https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Cardio Equipment (treadmills, ellipticals, bikes):https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Free Weights (dumbbells, barbells, kettlebells):https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Gym Flooring (rubber rolls, mats, tiles):https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Strength Training Equipment (benches, racks, cages):https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Government & GSA Buyers (contract & bids):https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps RAW Articles & Training Guides:https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps 

ABOUT THE GUESTJustin Watson is a professional wide receiver and Super Bowl champion. He shares how elite preparation, strength work, sprint training, and recovery protocols translate to consistent on‑field performance.WHAT YOU’LL LEARNHow NFL receivers train acceleration, top‑end speed, and change of direction without breaking downA weekly template that blends lifting, sprinting, on‑field work, and recoverySimple nutrition and sleep anchors that drive repeatable performanceSmart equipment choices for a high‑output garage or team facilityKEY TOPICSSprint mechanics, curved treadmill technique, and sled progressionsStrength standards for pressing, pulling, and lower‑body powerMobility, soft‑tissue work, and active recovery between sessionsQUICK ANSWERSQ: What builds NFL‑level speed without overuse?A: Short hill sprints, curved treadmill sessions, and low‑volume resisted sled runs paired with quality rest.Q: Best way to balance lifting with skill work?A: Anchor two lower‑body power days and two upper sessions, then fit route work and sprints on freshest days.Q: Most overlooked recovery habit?A: Consistent sleep and light daily mobility—small wins that compound over a long season.SHOP THE EPISODETrueForm Trainer — non‑motorized curved treadmill for sprint mechanicshttps://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167Modular Push‑Pull Sled — loadable sled for acceleration and strengthhttps://www.ironcompany.com/modular-push-pull-sled?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167Smart Soft Plyo Cube — safe, stackable jumps for power developmenthttps://www.ironcompany.com/prism-fitness-smart-soft-plyo-cube?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167IRON COMPANY FIT Rack — compact training rack for home or facilityhttps://www.ironcompany.com/fit-rack-iron-company-wri-fit-rack?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167Theragun Elite — percussive therapy for between‑session recoveryhttps://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167FULL EPISODE LIST & RESOURCEShttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167 IRON COMPANY — trusted gym equipment & flooring since 1997 Full episode list & resources:https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Cardio Equipment (treadmills, ellipticals, bikes):https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Free Weights (dumbbells, barbells, kettlebells):https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Gym Flooring (rubber rolls, mats, tiles):https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Strength Training Equipment (benches, racks, cages):https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Government & GSA Buyers (contract & bids):https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps RAW Articles & Training Guides:https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps 

ABOUT THIS EPISODEA clear plan beats intensity alone. We walk through a straightforward blueprint for rapid but sustainable body recomposition—covering training priorities, nutrition targets, and recovery habits that compound over 4–8 weeks and beyond.WHAT YOU’LL LEARNThe simplest weekly split for fat loss and lean mass retentionHow to set progression (load, reps, sets) without overreachingWhere cardio fits: steady state vs intervals for busy schedulesProtein, calories, steps, and sleep: thresholds that actually move the needleKEY TOPICSBlending strength work with targeted conditioning to accelerate recompositionSelecting durable, space‑efficient gear for home or garage gymsPractical recovery: deload markers, soreness management, and adherenceQUICK ANSWERSQ: How many days per week should I train for a fast but sustainable cut?A: Three to four total‑body or upper/lower sessions with two short conditioning days works for most; add steps daily to raise energy expenditure without excessive fatigue.Q: What’s the minimum protein target during a cut?A: Aim for ~0.8–1.0 grams per pound of goal bodyweight per day to preserve lean tissue while in a calorie deficit.Q: Is HIIT required to get lean quickly?A: No—use it sparingly if recovery allows. Many lifters see better adherence and equal fat loss with brisk walking and moderate intervals paired to progressive strength work.SHOP THE EPISODEUrethane Dumbbells — durable heads, wide weight spans for progressive overloadhttps://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166Adjustable & Flat/Incline Weight Benches — anchor your pressing and rowshttps://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166TrueForm Trainer — responsive curved treadmill for efficient conditioninghttps://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166Performance Beast Rolled Rubber — shock‑absorbing gym flooring for lifts and cardiohttps://www.ironcompany.com/performance-beast-rubber-flooring-roll-ecore-performance-beast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166Premium Powder‑Coated Kettlebells — compact metabolic finishers and strength workhttps://www.ironcompany.com/premium-powder-coated-kettlebells-iron-company-ic-ppck?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166FULL EPISODE LIST & RESOURCEShttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166 IRON COMPANY — trusted gym equipment & flooring since 1997 Full episode list & resources:https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Cardio Equipment (treadmills, ellipticals, bikes):https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Free Weights (dumbbells, barbells, kettlebells):https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Gym Flooring (rubber rolls, mats, tiles):https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Strength Training Equipment (benches, racks, cages):https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Government & GSA Buyers (contract & bids):https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps RAW Articles & Training Guides:https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps 

ABOUT THIS EPISODEWhy the deadlift is one of the most valuable human lifts, how to execute it safely, and which variations extend progress over years of training.WHAT YOU’LL LEARNHow to set your brace, hinge, and bar path for efficient, safe pullsWhen to use conventional, sumo, and trap‑bar deadlifts in a yearly planSimple programming for beginners, intermediates, and advanced liftersFloor protection, platforms, and plates that reduce noise and protect subfloorsKEY TOPICSTechnique: foot pressure, hip height, neutral spine, and lockout mechanicsProgramming: weekly frequency, top‑set + back‑off schemes, and rotation of variationsEquipment: choosing bars, plates, platforms, mats, and accessories for deadliftingQUICK ANSWERSQ: How often should most lifters deadlift?A: One to two sessions per week works for most; rotate intensity (heavy, moderate, technique) and variations to manage fatigue.Q: Trap bar vs. straight bar—when should I switch?A: Use a trap bar during high‑volume phases or when you need a more upright torso; return to a straight bar to peak specific strength and skill.Q: What protects floors best for heavy pulls?A: A dedicated lifting platform or 3/4" rubber tiles/mats with bumper plates reduces impact, vibration, and noise while protecting subfloors.SHOP THE EPISODE20 kg 195K PSI Olympic Bar — IRON COMPANYhttps://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165Modular Multi‑Functional Hex/Trap Barhttps://www.ironcompany.com/modular-multi-functional-hex-trap-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165Hi‑Temp Bumper Plateshttps://www.ironcompany.com/hi-temp-bumper-plates-ic-ht-0?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep1658' x 8' Lifting Platform — Legend Fitnesshttps://www.ironcompany.com/8x8-lifting-platform-legend-fitness?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165Heavy‑Duty Deadlifting Matshttps://www.ironcompany.com/heavy-duty-deadlifting-mats?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165FULL EPISODE LIST & RESOURCEShttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165 IRON COMPANY — trusted gym equipment & flooring since 1997 Full episode list & resources:https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Cardio Equipment (treadmills, ellipticals, bikes):https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Free Weights (dumbbells, barbells, kettlebells):https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Gym Flooring (rubber rolls, mats, tiles):https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Shop Strength Training Equipment (benches, racks, cages):https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps Government & GSA Buyers (contract & bids):https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps RAW Articles & Training Guides:https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps