Iron Radio

Rob, Phil and Dr. L offer some gym talk and education, then discuss training programs with Strength Coach, Biology and Premed student Justin Feigenbaum. Tune in for details on Phil's three-man deadlift battle, then dodge Skype echos to gleen info. from Justin and the guys on avoiding attachment to rep ranges or even the big three movements. Time to break out of old habits!

The guys start with new science on leucine and muscle growth, couple that with a new product review (leucine peptides), then move on to reader mail and the Topic of the Day. Find out humorous terms for what each of the guys call various things in our sports... misguided scrawney dudes, imaginary lats, overly-juiced guys, saggy pecs - you name it, they've got a name for it! Join-in for a laugh!

First the guys share nutrition, science, and industry news, then they talk shop with wheelchair bodybuilder Adelfo Cerame. From caffeine to bacon to the passing of a titan to making tough life choices, this episode runs the gamut. What kind of challenges do bodybuilders and powerlifters overcome just to engage in their sports? What's the payoff? And why do people outside these sports sometimes fail to recognize the obstacles we must overcome? Tune in for both fun and serious talk about the many ways we all must rise above ourselves.

After some news, Dr. L and Fortress talk to not one but TWO competitive in-the-trenches bodybuilders. These guys know the methods behind the madness of contest dieting. How long does it take to go from 20 percent fat to 3 percent? What's the over-arching strategy? Is a diet coach necessary? And what about weird tricks and secret weapons? (Hint: Chocolate cakes and posters on your walls may play a role.) If you are interested in muscularity, you REALLY want to hear how it's done from guys who are achieving it right now!

Phil and Lonnie share some gym talk, then discuss CrossFit and other proprietary systems that re-brand long-established fitness concepts. Tune-in to hear about the ups and downs of Phil's meet last weekend, Dr. Lowery's new energy drink study, and what the guys think of CrossFit, Cybergenics, P90-X, Insanity, and other proprietary systems. What's good and bad about these companies and gurus re-branding resistance training? Do these protocols translate into better sports performance or bodybuilding or powerlifting PRs? Find out!

Dr. Lowery and Fortress start with in-house news and a spring funds drive, then discuss time-honored foods for weight loss and gain. With Phil off at a meet in Cali (go brother!) the remaining not-so-dynamic duo fight through illness and saltiness to deliver the goods. What foods are in our Basic Foods List on Iron Radio.org? What's the latest science on typical bodybuilding foods like whey protein and brown rice? Is it ever advantageous to take-in a grease wheel and quart of pop? Tune in and get up to speed with us!

Fortress finally lands us bodybuilding legend Bob Cicherillo. Come with the guys on an opus of bodybuilding topics and tales spanning four decades! From national competitions to contest prep to drugs to unapologetic finesse bodybuilding, it's all here! Join in the conversation! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

This episode is bodged together from the road... but here it is anyway! Lonnie, Phil and Fortress talk about what they like and dislike about bodybuilding and powerlifting competitions. What's good and bad regarding the current state of these events? And what would the guys include in their very own event? Tune in for brainstorming, opinions, AND a request for YOU to offer your input on our Iron Radio Listeners Facebook page! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Lonnie and Fortress turn some training studies into gym talk, then get to reader mail and finally the Topic of the Day. Tune in to hear how maximum strength relates to your ability to do physical work. Also find out how many sets translate into maximum muscle protein synthesis. Then hear what listeners think of our shenanigans and what BIG EATS really are. Don't miss the tales of heroic and bizarre eating! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Phil, Dr. L and Rob talk to Elite FTS powerlifter Vincent Dizenzo. After a serious back injury, instead of rolling over and giving up, Vincent changed gears to become a bench specialist. And he is now crazy strong at what used to be his worst lift! Tune in to hear how serious lifters should address injuries without worsening them. We also serve up fresh-from-the-oven research on vitamin D -AND- a big discount code for an upcoming book on protein for lifters. Don't miss it! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Phil, Fortress and Dr. L learn about the nearly 25 years of strength sports covered by Milo Magazine. Its originator, Dr. Randall Strossen has seen so much in-the-trenches action and so many behind the scenes developments in strength sports, we are fortunate to learn from him. From Olympic lifting to grip contests to Highland Games to Strongman and more, join us and learn! Also on tap are a couple of cool studies on protein from guest host Mike Nelson. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Fortress, Phil and Dr. L do the usual news bits from the worlds of science and the Iron Radio brotherhood, then it's on to the topic of the day. From big eats to genetically engineered meat to monster grip strength, there's plenty in this episode! What are examples of crushing grip strength? What's even in the good category? How should one go about training grip for bodybuilding and powerlifting? Lose the wrist straps and join us! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Lonnie, Fortress and Phil share some listener news and industry news before getting to the topic of the day. What are the extreme aspects of our sport? And why can most guys no longer appreciate what's extreme? What IS extreme, from body parts of the best bodybuilders to stupid-crazy lifts to horrific injuries caught on film? Get in on the conversation! This is one of the longest episodes we've recorded... and there's even bloopers for those who listen until the very end. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Lonnie, Phil and Rob delve into some fresh iTunes reviews and listener emails, then talk to Chiropractor Clay Hyght. After sharing his unlikely transition from BMX racing to bodybuilding competitions, Clay switches gears and talks shop about legitimate chiropractic. What role does chiropractic play in exercise programming and nutrition prescription? Do chiropractors ever drift into flakey practices? And how do the good, bad and ugly of the field affect lifters like us? Tune in and get the truth! Plus, you don't want to miss the appearance of the Night Rider, OR our new British secretary, who assists us with this episode. ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Phil, Lonnie and Rob talk with national-level powerlifter Paul Carter about his athletic background, about his strong-as-hell training partners, and about his blog and writing for Elite FTS. Then it's on to news and the Topic of the Day. During the news, Phil and Dr. L discuss a new sleep monitoring device, and the significant discount on Olympic bars we are offering. (No, we don't profit from this. We're just cool like that.) Then Paul explains his 80-10-10 rule in which - following the law of averages - most workouts are sort of B-quality but are still of great worth. Time to listen, learn, and lift! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

It's bodybuilding vs. powerlifting... or is it? Lonnie, Phil and Fortress cover reader mail and industry news, then Dr. L kicks off the Topic of the Day with a spanking new 2012 study. It covers muscular time under tension with lighter loads and it begs the question... Which is better? To get strong and use that strength to grow large -OR- to annihilate muscle tissue with techniques other than powerlifting? Here's what's in the episode overall - win stuff in our new iTunes voter drive, get facts and opinion on mouthpieces and cortisol, learn how many calories it really costs to build a pound of muscle, and explore a host of intensity techniques as an alternative to straight-up power training. Time to listen, learn, and lift! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Phil, Lonnie and Fortress first share news and reader mail. What's new from the worlds of science, coaching and Iron Radio proper? More than a few things as usual. From herbal stimulants to last weekend's NSCA Coaches Conference to our frequent juicy give-aways, there's good stuff to be had. Then it's on to the topic of the day. What are common mistakes that beginner or even intermediate lifters make? And perhaps more importantly, how can we address them? The guys cover programming, expectations, specific techniques, and tons more. Time to listen, learn, and lift! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Neither illness nor holiday travel can hold back your hosts. After some highway-mobile training talk and contest anouncements, the guys discuss motivation. What motivates YOU? Are you a lone warrior or team lifter? And what is it that underlies your fire to train? Tune and and get introspective! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

When do YOU lift? Rob, Phil and Lonnie discuss the pros and cons of training in the morning, afternoon or evening. Could this choice be the reason you're on a progress plateau? What are the pros and cons? And what can you do if you'd like to try lifting early such as before work? Tips lie herein like presents waiting to be opened. Tune in for this mid-holiday-break discussion! And speaking of presents, score yourself a high-end olympic bar - yes, really - by entering our New Year's photo contest! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***

Rob, Lonnie and Phil share tons of news, reader mail and our fall contest winners. Actually, the quotes that were submitted in our contest and the bodybuilding industry news contrast each other to some extent. Manly quotes vs. not-so-manly news. Once the guys have covered the latest bodybuilding mags and industry nonsense, they delve into the Topic of the Day. How does one define whether he's a beginner, intermediate or advanced lifter? Check out these indicators so you can assess your training status. It's time to place yourself on the progress timeline! ***PS IronRadio is now jointly airing on PRIMAL FM on Saturday nights; your radio is no longer safe. Rock on!***