ABOUT THE GUEST
Rich Salke is a personal trainer, fitness expert, and former competitive bodybuilder known for pragmatic coaching on training, nutrition, and recovery.
WHAT YOU’LL LEARN
How to organize bodybuilding splits around progressive overload and recovery.
Protein, calorie balance, and peri‑workout nutrition for sustainable muscle gain.
When to use zone‑2 cardio vs. intervals without compromising hypertrophy.
Equipment choices that improve adherence: dumbbells, Olympic barbells, benches, and functional trainers.
KEY TOPICS
Volume, intensity techniques, and deload planning for long‑term progress
Protein targets, meal timing, and simple diet audits
Selecting durable equipment and rubber gym flooring for safe, quiet training
QUICK ANSWERS
Q: How should a physique‑focused lifter balance volume and intensity?
A: Anchor each lift with progressive top sets, add limited back‑off volume, and cycle intensity techniques sparingly so joints and recovery can keep pace.
Q: What’s the role of cardio when building muscle?
A: Use mostly zone‑2 work for heart health and recovery, adding brief intervals 1–2 times weekly if sleep and nutrition are on point.
Q: What’s a simple nutrition baseline for hypertrophy?
A: Aim for adequate daily protein, a small caloric surplus, and consistent meals around training; adjust weekly based on bodyweight and performance.
Related training guides:
https://www.ironcompany.com/blog/bodybuilding-training-differs-strength-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep112
https://www.ironcompany.com/blog/how-to-add-lean-muscle-mass?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep112
https://www.ironcompany.com/blog/reassessing-recovery?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep112
SHOP THE EPISODE
IRON COMPANY Urethane Hex Dumbbells
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep112
20 kg Black Zinc V2 Olympic Weightlifting Bar
https://www.ironcompany.com/20kg-black-zinc-v2-olympic-weightlifting-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep112
Proformance Plus Flat/Incline Weight Bench (PPF‑701)
https://www.ironcompany.com/proformance-plus-ppf-701-flat-incline-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep112
Body‑Solid Dual Stack Functional Trainer (GFT100)
https://www.ironcompany.com/dual-stack-functional-trainer-body-solid-gft100?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep112
Ecore Performance Beast Rubber Flooring Roll
https://www.ironcompany.com/performance-beast-rubber-flooring-roll-ecore-performance-beast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep112
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep112
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
