Building Big Arms – Sets, Reps & Strategies for Serious Growth

In this episode of the RAW Podcast, we’re joined by Cristi Bartlett, Director of Strength and Conditioning at North Carolina State University. She’s a highly respected coach with over a decade of elite experience, including roles with the XFL New York Guardians, Tennessee Titans, and nearly 10 years designing multi-sport training programs at the University of Pennsylvania alongside Jim Steel.💬 We discuss:How she’s reshaping her body post-powerlifting with an unconventional—but strategic—approach to nutritionUsing humor and realism to stay consistent in training and dietBalancing high-demand coaching with self-transformationThe recovery power of rest, movement, and even creative workspace hacksMental health, performance identity, and life beyond the barbell🎧 Whether you’re an athlete, coach, or just someone looking to get lean without losing your mind, Cristi’s honest, unfiltered approach delivers both laughs and knowledge.Featured Links & ResourcesIRON COMPANY Dumbbell Collection:Explore the best in rubber hex, urethane, pro-style, chrome, and adjustable dumbbells→ Shop Dumbbells📘 Ultimate Gym Equipment Guide – Design your ideal gym setup🧱 Gym Flooring Guide – Choose the right surface for performance and safety📚 Read Weekly Articles from:Marty Gallagher ("Ori Hofmekler and Stress")Jim Steel ("What I’ve Learned from Training Tier One Spec Ops")Are you in the Charlotte, NC area and in need of a personal trainer? Visit KB Fitness Personal Training. Keri Brice's passion is empowering people with proven techniques and tactics used by world class athletes that will help clients crush their goals, live the healthy lifestyle they’ve always wanted and to become the best version of themselves.Help Us GrowEnjoying the RAW Podcast? Leave a quick review on your podcast platform of choice and help us spread strength culture with intelligence and intensity. Explore Premium Fitness Solutions at IRON COMPANYDiscover a wide range of high-quality gym equipment to elevate your training experience. Shop top brands and products, including:Cardio Equipment for endurance and heart health.Free Weights like dumbbells, barbells, and kettlebells.Gym Flooring solutions for home gyms, commercial spaces, and military facilities.Strength Training Equipment for building muscle and power.Exercise Balls to enhance core strength and stability.Plyometrics Equipment for explosive performance training.USA Made Gym Equipment and Flooring built for quality and durability.GSA Contract Approved Fitness Equipment & Gym Flooring Solutions for government and military buyers.Ready to upgrade your fitness equipment? Visit IRON COMPANY today for expert guidance and top-tier products tailored to your needs.

Looking to build muscle, burn fat, or optimize your diet for strength training? You're in the right place. In this episode of the RAW Powerlifting Podcast, we’re joined by the legendary Rich Salke, a respected figure in the fitness world known for:🏆 Champion-level bodybuilding success📚 Professor of Kinesiology & Exercise Physiology🛡️ Trainer & educator for the U.S. Secret ServiceWe cover:✅ How to build sustainable nutrition plans that fuel performance✅ The truth about low-carb diets, intermittent fasting, and meal timing✅ Supplement myths vs. facts✅ What elite athletes and tactical professionals eat for strength and recovery👂 Tune in for gold nuggets, proven science, and off-topic banter that’ll make you feel like you’re right there in the weight room with us.FEATURED LINKS:👉 Explore the best in home and commercial gym flooring:Shop artificial turf, carpet tiles, interlocking rubber tiles, rubber flooring rolls, rubber gym mats, wrestling mats, and urethane adhesive for rubber flooring.👉 Discover the Ultimate Gym Equipment Guide to start or upgrade your training setup.👉 Read Powerlifting & Strength Articles from the IRON COMPANY team:"Sustained Strength Mastery" by Marty Gallagher"What I’ve Learned from Training Tier One Spec Ops" by Jim Steel👉 Need a trainer in Charlotte, NC?KB Fitness Personal Training – Keri Brice📢 Connect With Us✅ Subscribe & leave a review on your favorite podcast platform✅ For products, articles & gear: www.ironcompany.com Explore Premium Fitness Solutions at IRON COMPANYDiscover a wide range of high-quality gym equipment to elevate your training experience. Shop top brands and products, including:Cardio Equipment for endurance and heart health.Free Weights like dumbbells, barbells, and kettlebells.Gym Flooring solutions for home gyms, commercial spaces, and military facilities.Strength Training Equipment for building muscle and power.Exercise Balls to enhance core strength and stability.Plyometrics Equipment for explosive performance training.USA Made Gym Equipment and Flooring built for quality and durability.GSA Contract Approved Fitness Equipment & Gym Flooring Solutions for government and military buyers.Ready to upgrade your fitness equipment? Visit IRON COMPANY today for expert guidance and top-tier products tailored to your needs.

Avoid Overtraining and StagnationJoin us for an in-depth discussion on how to fine-tune your workout intensity, volume, and recovery methods. Learn how powerlifters, bodybuilders, and other strength athletes strike the perfect balance to stay on track and crush new PRs.The Role of NutritionOvertraining often goes hand in hand with nutritional deficits. We dive into why high-quality protein, balanced macronutrients, and adequate calories are crucial for preventing plateaus and supporting muscle repair.Shop IRON COMPANYVisit IRON COMPANY for the latest in free weight equipment, including:Dumbbells and Dumbbell RacksBarbells and Barbell RacksKettlebells and Kettlebell RacksWeight Plates and Weight Plate RacksOlympic Bars and Power Bars, Steel Macebells, and Power ClubsWhether you’re a powerlifter, bodybuilder, or just looking to enhance your home or commercial gym, IRON COMPANY has all the gear you need to push past plateaus and avoid undertraining pitfalls.Articles for Powerlifting and StrengthMarty Gallagher shares cutting-edge training methods—from diverse cardio approaches to the advantages of fasted cardio. Check out his latest article, “Sustained Strength Mastery,” on IRON COMPANY.Jim Steel blends years of collegiate strength coaching and firsthand competition experience in his thought-provoking features. Don’t miss his newest piece, “What I’ve Learned from Training Tier One Spec Ops.”Additional ResourcesSeeking personalized coaching? Explore KB Fitness Personal Training in Charlotte, NC, offering online and in-person sessions for Olympic weightlifting, powerlifting, kettlebell training, and more.Stay ConnectedIf you enjoy this episode, please leave us a review on your favorite podcast platform. Your feedback helps us share these insights on avoiding overtraining and optimizing performance with a wider audience. Explore Premium Fitness Solutions at IRON COMPANYDiscover a wide range of high-quality gym equipment to elevate your training experience. Shop top brands and products, including:Cardio Equipment for endurance and heart health.Free Weights like dumbbells, barbells, and kettlebells.Gym Flooring solutions for home gyms, commercial spaces, and military facilities.Strength Training Equipment for building muscle and power.Exercise Balls to enhance core strength and stability.Plyometrics Equipment for explosive performance training.USA Made Gym Equipment and Flooring built for quality and durability.GSA Contract Approved Fitness Equipment & Gym Flooring Solutions for government and military buyers.Ready to upgrade your fitness equipment? Visit IRON COMPANY today for expert guidance and top-tier products tailored to your needs.

Gear Up with IRON COMPANY:Visit IRON COMPANY for all your strength and conditioning needs—from powerlifting equipment like power bars, weight plates, and dumbbells, to bodybuilding essentials, sports training gear, and even cardio machines like treadmills. Outfit your gym or home with weight benches, power racks, rubber gym mats, and artificial turf to create a top-tier training environment.Build Your Ultimate Gym:Explore our Ultimate Gym Equipment Guide for expert tips on selecting the best equipment to elevate your home or commercial gym.Upgrade your workout space with our Ultimate Gym Flooring Guide—discover durable, high-performance flooring solutions designed for serious strength training.Episode Highlights:Ed Coan: Renowned as the greatest powerlifter ever, sharing his approach to world-record lifts.Ray Williams: The 1,080-pound raw squat record holder discussing technique and mindset.Marty Gallagher: Powerlifting legend and coach, offering play-by-play insights from the 2022 USPA Virginia State Powerlifting Championships and the Strongman Open Pound For Pound Challenge.More from Marty & Jim Steel:Check out Marty Gallagher’s Articles for Powerlifting for cutting-edge techniques, including tips on cardio training and the benefits of fasted cardio.Don’t miss Jim Steel’s strength and conditioning articles, blending his decades of powerlifting and bodybuilding success with his experience as a collegiate head strength coach.Love What You Hear?If you enjoyed this episode, please leave a review on your favorite podcast platform. Your feedback helps us share the world of elite powerlifting and strength training with more listeners each week. Explore Premium Fitness Solutions at IRON COMPANYDiscover a wide range of high-quality gym equipment to elevate your training experience. Shop top brands and products, including:Cardio Equipment for endurance and heart health.Free Weights like dumbbells, barbells, and kettlebells.Gym Flooring solutions for home gyms, commercial spaces, and military facilities.Strength Training Equipment for building muscle and power.Exercise Balls to enhance core strength and stability.Plyometrics Equipment for explosive performance training.USA Made Gym Equipment and Flooring built for quality and durability.GSA Contract Approved Fitness Equipment & Gym Flooring Solutions for government and military buyers.Ready to upgrade your fitness equipment? Visit IRON COMPANY today for expert guidance and top-tier products tailored to your needs.

Looking to build bigger arms before summer hits? You're not alone—every generation of lifters seeks to grow their biceps and triceps, and in Episode 170 of RAW, we cover everything you need to know. From how many times per week to train arms, to the best exercises for mass and shape, we answer the most frequently asked questions around arm training and growth.👉 Shop IRON COMPANY for all your arm training equipment needs, including:Urethane DumbbellsOlympic BarbellsUrethane Weight PlatesSelectorized Gym EquipmentPlate Loaded Strength EquipmentGym AccessoriesCheck out our Best Buying Guide For Dumbbells for expert tips and guidance on selecting the best dumbbell set for your fitness goals.💪 Read the latest Resistance Training Articles by Marty Gallagher where he explores classic muscle-building techniques. This week’s article: "Invasion Of The Body Snatchers"📚 Dive into the Jim Steel Strength & Conditioning Article Series, drawing from two decades of elite coaching and competition experience. This week’s feature: "Get Ripped And Ready For Summer"🎧 Love what you hear? Subscribe to the RAW Podcast and leave us a review on your favorite podcast platform. For more content, visit Ironcompany.com/podcast Explore Premium Fitness Solutions at IRON COMPANYDiscover a wide range of high-quality gym equipment to elevate your training experience. Shop top brands and products, including:Cardio Equipment for endurance and heart health.Free Weights like dumbbells, barbells, and kettlebells.Gym Flooring solutions for home gyms, commercial spaces, and military facilities.Strength Training Equipment for building muscle and power.Exercise Balls to enhance core strength and stability.Plyometrics Equipment for explosive performance training.USA Made Gym Equipment and Flooring built for quality and durability.GSA Contract Approved Fitness Equipment & Gym Flooring Solutions for government and military buyers.Ready to upgrade your fitness equipment? Visit IRON COMPANY today for expert guidance and top-tier products tailored to your needs.

Today’s guest is Dr. Charlie Seltzer, a Philadelphia-based physician, natural bodybuilding champion, and the only doctor in America board-certified in both Obesity Medicine and Strength & Conditioning (NSCA-CSCS). With over two decades of clinical and coaching experience, Dr. Seltzer takes a comprehensive 360-degree approach to health optimization, weight loss, and age management.His clinical method combines metabolic and hormonal testing, individualized nutrition and supplementation protocols, medically-supervised exercise programs, and personal coaching to achieve long-term results.Learn more about Dr. Charlie Seltzer and his personalized medicine practice at: www.drseltzerweightloss.comMake sure to visit IRON COMPANY for commercial and home strength training equipment including:Adjustable Weight BenchesGlute TrainersSit-Up BenchesSelectorized Cable Machines with Weight StacksFunctional TrainersPlate Loaded Gym EquipmentPower Racks and CagesSmith MachinesDumbbell RacksBarbell RacksKettlebell Storage RacksWeight Plate TreesCheck back weekly for expert powerlifting articles by Marty Gallagher and Jim Steel:Marty Gallagher’s latest: "Cardio Training Periodization"Jim Steel’s latest: "Deadlifts For Life"Thanks for tuning in! If you enjoy the show, leave us a review on your favorite podcast platform. Explore Premium Fitness Solutions at IRON COMPANYDiscover a wide range of high-quality gym equipment to elevate your training experience. Shop top brands and products, including:Cardio Equipment for endurance and heart health.Free Weights like dumbbells, barbells, and kettlebells.Gym Flooring solutions for home gyms, commercial spaces, and military facilities.Strength Training Equipment for building muscle and power.Exercise Balls to enhance core strength and stability.Plyometrics Equipment for explosive performance training.USA Made Gym Equipment and Flooring built for quality and durability.GSA Contract Approved Fitness Equipment & Gym Flooring Solutions for government and military buyers.Ready to upgrade your fitness equipment? Visit IRON COMPANY today for expert guidance and top-tier products tailored to your needs.

Today’s guest is John Roy—a competitive powerlifter, U.S. Army Veteran, husband, father, full-time professional, and self-published author. John trains in his basement gym during the early hours, carving out strength and discipline before the day begins. His story is a testament to what’s possible when you commit fully to the process, even with a full plate. From powerlifting strategies to lifestyle balance, this episode is packed with insights and motivation. Don’t miss it!Check out John Roy’s Books on Amazon for more personal stories and reflections from the trenches.Looking to build or upgrade your training space? Explore IRON COMPANY’s premium selection of gym flooring products below designed for residential, commercial, and military fitness environments:natural recycled rubber flooring rolls, confetti regrind recycled rolled rubber flooring, black confetti rubber rolls,  rubber gym mats, interlocking stall mats, rubber deadlift mats,  interlocking rubber puzzle tiles, big foot rubber gym flooring tiles, flexi-roll carpet practice mats for cheer and gymnastics, flexi-connect home wrestling mat, GymTurf portable indoor turf rolls, artificial turf for indoor/outdoor use, and RageTurf rally interlocking turf tiles. ▶ For additional guidance, don’t miss The Ultimate Guide to Gym Flooring.Explore more strength and conditioning insight from Marty Gallagher, including his latest article "Bench Press Assistance Work," and from Jim Steel, whose powerful write-up "Deadlifts For Life" is also now live.Thanks for listening to the RAW Podcast by IRON COMPANY. If this episode inspired you, leave a review and share it with someone who needs a spark to get after it. Explore Premium Fitness Solutions at IRON COMPANYDiscover a wide range of high-quality gym equipment to elevate your training experience. Shop top brands and products, including:Cardio Equipment for endurance and heart health.Free Weights like dumbbells, barbells, and kettlebells.Gym Flooring solutions for home gyms, commercial spaces, and military facilities.Strength Training Equipment for building muscle and power.Exercise Balls to enhance core strength and stability.Plyometrics Equipment for explosive performance training.USA Made Gym Equipment and Flooring built for quality and durability.GSA Contract Approved Fitness Equipment & Gym Flooring Solutions for government and military buyers.Ready to upgrade your fitness equipment? Visit IRON COMPANY today for expert guidance and top-tier products tailored to your needs.

In this episode of the RAW Powerlifting and Bodybuilding Podcast, we sit down with Kansas City Chiefs wide receiver and Super Bowl LV Champion, Justin Watson. Now in his fifth NFL season, Justin takes us behind the scenes of his journey from college standout to professional athlete.We dive into the intense training, recovery, and nutrition protocols that helped him compete at the highest level—and stay there. Learn what it takes to succeed in the NFL and how the transition from college ball changes everything. From work ethic and mindset to lifting and fueling the body, this episode is packed with actionable advice and inspiration.Justin is also a strong supporter of Make-A-Wish Foundation and Give Kids The World Village, using his platform to give back to the community.Visit IRON COMPANYExplore Ironcompany.com for top-rated gym equipment and flooring trusted by NFL athletes, coaches, and facilities nationwide. Whether you're training for performance, recovery, or general fitness, we offer a wide selection of:Cardio Equipment – Elliptical trainers, treadmills, stair climbers, and exercise bikes (upright bikes, recumbent bikes, and medical cardio equipment).Strength Equipment – Free weights, power racks, weight benches, and more.Refurbished Cardio Equipment – Save on commercial-grade fitness gear.Gym Flooring Solutions – Premium gym flooring for home and commercial setups.Resources:📘 Ultimate Gym Equipment Guide – Build your dream gym with confidence.🏋️‍♂️ Ultimate Gym Flooring Guide – Choose the right flooring for your training space.Weekly Expert Training ContentDon't miss new articles by Marty Gallagher, including techniques for squats, deadlifts, cardio conditioning, and more. His latest: "Bench Press Assistance Work."Also check out new strength training content by Jim Steel, former Head Strength Coach at the University of Pennsylvania. His latest article “Deadlifts For Life” is now live.🎧 Like what you hear? Be sure to subscribe, share, and leave a review on your favorite podcast platform. The RAW Podcast is available on Spotify, Apple Podcasts, Amazon Music, and more. Explore Premium Fitness Solutions at IRON COMPANYDiscover a wide range of high-quality gym equipment to elevate your training experience. Shop top brands and products, including:Cardio Equipment for endurance and heart health.Free Weights like dumbbells, barbells, and kettlebells.Gym Flooring solutions for home gyms, commercial spaces, and military facilities.Strength Training Equipment for building muscle and power.Exercise Balls to enhance core strength and stability.Plyometrics Equipment for explosive performance training.USA Made Gym Equipment and Flooring built for quality and durability.GSA Contract Approved Fitness Equipment & Gym Flooring Solutions for government and military buyers.Ready to upgrade your fitness equipment? Visit IRON COMPANY today for expert guidance and top-tier products tailored to your needs.

🔥 Get Summer-Ready the Right WayIn this episode, we explore proven methods for rapid yet sustainable body transformation, including the importance of individualized programs, consistent effort, and nutritional strategies that support lean muscle gain and fat loss. Our conversation addresses the pitfalls of online fitness misinformation and offers practical guidance to help listeners become skeptics—not suckers.🛒 Shop the Essentials for Your Summer Fitness GoalsVisit IRONCOMPANY.com for top-tier cardio training equipment, free weight equipment, rubber gym flooring, and strength training machines trusted by home gym users and commercial facilities nationwide. Our products are available for residential, commercial, and government buyers, including GSA Contract 47QSMA22D08NN.📚 Read More: Hyrox Equipment: The Ultimate Fitness Race – Everything You Need to Know✍️ New Articles by Our ExpertsBench Press Assistance Work – Marty GallagherDeadlifts For Life – Jim Steel🎧 Thanks for tuning in. If you enjoyed this episode, leave us a review on your favorite podcast platform and subscribe for weekly insights from industry veterans in strength, conditioning, and performance training. Explore Premium Fitness Solutions at IRON COMPANYDiscover a wide range of high-quality gym equipment to elevate your training experience. Shop top brands and products, including:Cardio Equipment for endurance and heart health.Free Weights like dumbbells, barbells, and kettlebells.Gym Flooring solutions for home gyms, commercial spaces, and military facilities.Strength Training Equipment for building muscle and power.Exercise Balls to enhance core strength and stability.Plyometrics Equipment for explosive performance training.USA Made Gym Equipment and Flooring built for quality and durability.GSA Contract Approved Fitness Equipment & Gym Flooring Solutions for government and military buyers.Ready to upgrade your fitness equipment? Visit IRON COMPANY today for expert guidance and top-tier products tailored to your needs.

Make sure to visit Ironcompany.com for premium strength training equipment including:Power racks, squat stands, Smith machines, and squat racksAdjustable weight benchesJungle gyms and glute ham developersPlate-loaded gym equipment and selectorized gym equipmentHome gyms and functional trainersRAW Podcast Episode 165 is built around Jim Steel’s newest article “Deadlifts For Life,” where he shares why this one lift matters so much—for life inside and outside the gym. We break it all down in this episode, covering proper form, benefits across all ages, barbell and trap bar variations, frequency, programming strategies, and why mastering the deadlift may be one of the best things you ever do for your long-term physical health.More Resources:Read Jim Steel’s “Deadlifts For Life” articleExplore Marty Gallagher’s timeless strength articles, including his latest “Muscle Myths”Don’t miss Brad Gillingham’s expert breakdown: “The How To Deadlift Guide”If you enjoy the podcast, be sure to leave us a review on your favorite platform. Your support helps us keep bringing you elite-level strength content every week. Explore Premium Fitness Solutions at IRON COMPANYDiscover a wide range of high-quality gym equipment to elevate your training experience. Shop top brands and products, including:Cardio Equipment for endurance and heart health.Free Weights like dumbbells, barbells, and kettlebells.Gym Flooring solutions for home gyms, commercial spaces, and military facilities.Strength Training Equipment for building muscle and power.Exercise Balls to enhance core strength and stability.Plyometrics Equipment for explosive performance training.USA Made Gym Equipment and Flooring built for quality and durability.GSA Contract Approved Fitness Equipment & Gym Flooring Solutions for government and military buyers.Ready to upgrade your fitness equipment? Visit IRON COMPANY today for expert guidance and top-tier products tailored to your needs.