Ready to get jacked? In this Reppin Fitness repisode, Brick Headstrong teams up with Nick Shaw, co-founder of RP Strength, to break down the secret sauce behind hypertrophy (aka muscle growth!). Whether you’re a newbie or a seasoned gym-goer, they’ll cover everything from the best rep ranges for serious gains to fueling your workouts with the right nutrition. Ever wonder how to crush plateaus or when it’s okay to dive into a cheat meal? Brick’s got you covered! Get ready for laughs, muscle tips, and a whole lot of fun with Brick and Nick in this hypertrophy-packed repisode! Key Takeaways:

• Hypertrophy Basics: Muscle growth (hypertrophy) is achieved through proper training and nutrition. The ideal rep range varies but can be effective between 5 to 30 reps.
• Training Tips: Focus on form, control tempo, and select exercises with a high stimulus-to-fatigue ratio. Ego lifting can hinder progress.
• Nutrition Advice: Eat 3-4 balanced meals daily, with protein and carbs spread around workout windows. Sleep is crucial for recovery.
• Consistency Matters: Emphasizing the basics and staying consistent leads to long-term gains.

What You'll Learn:

• How to optimize hypertrophy training.
• The importance of proper nutrition, rest, and consistency.
• Tips on avoiding plateaus, improving exercise form, and achieving long-term fitness success.

Cold plunges, mindset mastery, and no weights?! Discover how you can transform your fitness journey without lifting a single dumbbell. In this repisode, Brick Headstrong talks with Paul Berens about the power of cold plunges, the benefits of using resistance bands, and how the "Core Four" mindset can change your life. Whether you’re looking to boost strength, protect your joints, or improve your mental toughness, this repisode is packed with tips to take your training to the next level. Plus, Brick and Paul dive into everything from band workouts to beard maintenance!

What You'll Learn:

• The Power of Cold Plunges: Paul Berens shares his experience with cold plunges, how they helped him separate his mind from his body, and the benefits they offer, from boosting testosterone to metabolic advantages.
• The Importance of Resistance Bands: Discover how resistance bands can be as effective as weights, protect your joints, and provide variable resistance, helping you build strength without lifting heavy.
• The "Core Four" Mindset: Paul introduces the "Core Four" concept—a foundation for living a balanced life by focusing on Body, Being (spirituality), Balance (relationships), and Business.
• Meditation as a Muscle: Learn why meditation should be treated like any other muscle, requiring daily practice and effort to build mental resilience.
• How to Get Started with Cold Showers: Practical tips on using cold showers to boost mental toughness, and the right way to do it to maximize brown fat activation.
• Building Mental Toughness: How struggling with daily challenges, like cold plunging, can help you develop a resilient mindset and approach life with a growth mentality.

Key Takeaways:

• Cold Plunging Can Change Your Life: Whether you're starting with a shower or using a cold plunge, immersing yourself in cold water has numerous health and mindset benefits, including improved testosterone levels and reduced inflammation.
• Resistance Bands Protect Your Joints: Using a highly engineered resistance band system, as Paul explains, offers variable resistance training that is safer for your joints compared to traditional weights.
• The Core Four Framework: Success in life requires focusing on four key areas: Body, Being, Balance, and Business. Tracking your progress in each area helps maintain growth and prevents feeling stuck.
• Mindset Mastery Starts with Consistency: Treating meditation and other practices like workouts helps build mental strength over time. Just like lifting weights, you need to put in the reps to see results.
• Brown Fat Activation Through Cold Exposure: To maximize the benefits of cold exposure, aim for water at 50 degrees or below and ensure that your neck and shoulders are fully submerged for optimal brown fat activation.
• There’s No Finish Line in Fitness: Fitness is a lifelong journey, and reaching plateaus means it's time to level up and challenge yourself. Embrace being a beginner again to keep growing.

Ever wondered if you can get jacked on a vegan diet or bend metal with your bare hands? In this repisode, Brick Headstrong interviews fitness expert Melody Schoenfeld, who shatters common misconceptions about being vegan and proves you can still achieve impressive feats of strength. From bending nails and tearing phone books to discussing the realities of vegan strength training, Melody shares her unique insights into the fitness world, including her thoughts on integrating different disciplines into client training and her favorite music for a killer workout.

What You’ll Learn:

• Common misconceptions about strength and nutrition for vegans.
• How to meet your protein needs without animal products.
• The role of mindset and realistic goals in your fitness journey.
• Melody’s strongwoman feats of strength and how she integrates unusual equipment into her training.
• How to balance your personal morals with your fitness goals.

Key Takeaways:

• Yes, you can be strong and fit on a vegan diet, and no, it's not about quick fixes.
• Vegan athletes are competing at the top levels, proving you don’t need meat to achieve gains.
• Fitness reality differs for everyone, and it’s important to align your fitness approach with your lifestyle.
• Challenging yourself with different disciplines and equipment can take your training to the next level.

Tune in to watch Melody bend metal, bust vegan myths, and share some incredible stories from her career in health and fitness!

#VeganFitness #MetalBending #FeatsOfStrength #VeganGains #ReppinFitness #BrickHeadstrong