The Absolute Strength Podcast

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The One Training Mistake Everyone Makes – And How to Fix It 0

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Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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May 2, 2025

In this episode of The Absolute Strength Podcast, Derek and I dive into your questions all about building muscle and optimizing your training. We cover everything from how to peak for a photo shoot, the truth about progressive overload, and whether the mind-muscle connection really matters. We also talk about supplements we’ve changed our minds about, the role of aerobic conditioning in recovery, whether direct ab training is necessary, and the biggest mistakes we see experienced lifters make. If you’re serious about making gains and training smart, this episode is packed with practical takeaways. Sit back, relax, and enjoy!

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Can Cardio Actually Help You Build Muscle? 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Apr 25, 2025

In this episode of The Absolute Strength Podcast, Derek and I explore how strategically adding cardio and increasing your daily activity can actually improve muscle growth rather than hinder it. We also dive into the supplements that genuinely make a difference, explaining how and when to use them to enhance your results. If you've been skeptical about cardio or unsure which supplements are worth your time, this episode provides clarity and practical tips for maximizing your gains. Sit back, relax, and enjoy!

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The Bodybuilding Diet: How the Pros Get Jacked and Shredded 0

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Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Apr 18, 2025

In this episode of the Absolute Strength Podcast, Derek and I dive deep into bodybuilding nutrition—what it really means to eat for aesthetics and how it differs from general healthy eating and even powerlifting nutrition. We break down the core principles that make bodybuilding nutrition unique and the mental discipline required during bulking and cutting phases. Sit back, relax, and enjoy!

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How to Make Progress as an Advanced Lifter With Eric Helms 0

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Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Apr 16, 2025

In this episode of The Absolute Strength Podcast, I sit down with Eric Helms and discuss what it takes to continue making progress as an advanced lifter. From better exercise selection and volume distribution to optimizing motivation, Eric shares practical insights grounded in both science and real-world coaching experience. If you have been in the iron game for a minute, this is an episode you won't want to miss.

Mass Article: https://massresearchreview.com/2025/03/02/how-do-i-keep-progressing-as-an-advanced-lifter/

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How to Train Like a Bodybuilder: Designing the Ideal Split 0

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Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Apr 11, 2025

In this episode of The Absolute Strength Podcast, Derek and I discuss exactly how to set up a bodybuilding training program to maximize muscle growth and physique development. We break down the fundamental principles of effective programming, including how to select the best exercises, optimal training splits, how much volume you actually need, and the right way to progress over time. Sit back, relax, and enjoy!

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Strength Training for BJJ Athletes with Josh Settlage 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Apr 9, 2025

In this episode of The Absolute Strength Podcast, I sit down with Josh Settlage, a strength coach who specializes in helping Brazilian Jiu-Jitsu athletes get stronger, faster, and more resilient on the mats. We dive into his approach to strength & conditioning for grapplers, how he balances lifting with mat work, and common mistakes BJJ athletes make. If you're serious about improving both your strength and your jiu-jitsu game, this is a conversation you won't want to miss. Sit back, relax, and enjoy!

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https://www.thestrengthmatrix.com/

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YouTube: https://www.youtube.com/@joshuasettlage

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Volume vs. Intensity: What’s Best for Muscle Growth? 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Apr 4, 2025

In this episode of The Absolute Strength Podcast, I dive into one of the biggest muscle-building debates: volume vs. intensity. Should you focus on lifting to failure with fewer sets or do long marathon workouts? We break down the history of both training styles—from Arthur Jones and Dorian Yates to the high-volume methods of Arnold Schwarzenegger, Jay Cutler, and modern science-backed training. We also explore what research says, the pitfalls of each approach, and, most importantly, how to apply progressive overload no matter which method you choose. Sit back, relax, and enjoy!

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Streetlifting: The Strength Sport You Need to Know About 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Apr 2, 2025

In this episode of The Absolute Strength Podcast, I sit down with Eugene from USA Streetlifting. Streetlifting is a competitive strength sport that blends weighted calisthenics with max-effort lifting. Athletes compete in four movements—pull-up, dip, muscle-up, and squat—each tested for a one-rep max similar to powerlifting. Competitors are divided by sex and body weight, with three attempts per lift to achieve their heaviest successful rep. The highest lift in each movement contributes to their total, and the highest combined score wins. It was a fascinating discussion that I think you guys will enjoy!

Subscribe to Eugene on YouTube: https://www.youtube.com/@StrengthGene

Learn more about Streetlifting here:

https://usastreetlifting.org/

https://final-rep.com/

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Powerlifting Q & A - How to Peak for a Meet Without Wrecking Yourself 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Mar 28, 2025

In this episode of The Absolute Strength Podcast, Derek and I tackle a loaded Q&A covering everything from avoiding breaking down during meet prep to optimizing caffeine intake on meet day. Sit back, relax, and enjoy!

Questions on the show:

Hey Kyle, can you and Derek cover gaining strength without burning yourself out and stalling progress? I’ve done one meet, and I’m roughly four weeks out from my next. Both times, I’ve started strong, making great strength gains, and then 8ish weeks into meet prep, all progress stalls, and I just feel physically exhausted. What am I doing wrong?
This was a long question. He provided some background and his workout routine, but the gist is that he is following an upper/lower-power-building routine and is experiencing lower back pain. Since this is a common issue, let’s just talk about ways to mitigate lower back pain when training for strength.
Hey guys, would there ever be a good reason to take a competition lift completely out of training for a while? My squat has been stuck at the same weight forever, and I’m wondering if I’d benefit from replacing it with variations for a couple of months.
If someone can only train three days a week, how would you set up a powerlifting program to maximize progress? Is there a specific split that works best?
I always feel like I lose tightness in the hole when I squat heavy. Are there any specific cues or drills you recommend to fix this? I’ve tried slowing down my descent, but it doesn’t seem to help much.
I lift first thing in the morning, and if I don’t eat, I feel weak, but if I do eat, I feel sluggish. What’s the best pre-workout meal or drink that won’t slow me down?
When should a powerlifter go through a hypertrophy block? Is it something that should only be done in the offseason, or do you think there’s value in keeping some hypertrophy work year-round, even close to a meet?
If someone pulls conventional and sumo about the same weight, is there a reason to specialize in one? Or would training both be more beneficial in the long run?
On meet day, is caffeine timing more important than total intake? Should I be spreading out smaller doses throughout the day, or is it better to take a big hit of caffeine before each lift?
Imagine you both compete at the same meet at the end of the year in your preferred weight class. How would each of you structure the training and nutrition to coach each other into the meet?

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Tips for Your First Powerlifting Meet 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Mar 26, 2025

In this episode of The Absolute Strength Podcast, I break down everything you need to know for your first powerlifting meet. From deciding to compete and choosing the right meet and federation to understanding the rules, I’ve got you covered. If you're debating signing up for your first competition, this episode will set you on the right path. Sit back, relax, and enjoy!

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The Powerlifting Diet - How to Eat for Maximum Strength 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Mar 21, 2025

Although the stereotype has changed, quality nutrition is probably the last thing you associate with powerlifting. For decades, the image of a 300-pound overweight behemoth was the face and body of the sport. Bodybuilders used to even joke during their offseason that they might as well get fat and become powerlifters.

However, powerlifting has weight classes, which makes nutrition uniquely important. It’s hard to be competitive at a high level if you have a lot of extra body fat. Look at the best powerlifters in the sport today - John Haack, Russel Orhii, Taylor Atwood, they are all jacked.

To maximize your potential on the platform, you want to carry as much lean body mass as possible while staying within the weight-class parameters. The strongest athlete isn’t always the most muscular one, but having more muscle mass is going to equal a stronger version of you.

So, nutrition is a great place to start if you want to improve your powerlifting game. The trouble is, what does that even mean? In this podcast, we cover what eating for strength is all about. Sit back, relax, and enjoy.

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Powerlifting Technique Guide: Lift Heavier With Better Form 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Mar 14, 2025

In this episode of The Absolute Strength Podcast, Derek and I discuss the fundamentals of powerlifting technique—how to fine-tune your squat, bench, and deadlift for maximum strength, efficiency, and longevity. We break down common mistakes lifters make, the key technical cues that can make or break your performance, and, above all else, the importance of proper bracing. Sit back, relax, and enjoy.

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How to Train Like a Powerlifter: Workouts, Splits, and Strategies 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Mar 7, 2025

In this episode of The Absolute Strength Podcast, Derek and I discuss how to get strong on the squat, bench press, and deadlift. We cover what powerlifting is, popular training splits, how often you should hit each lift, and the key differences between powerlifting and bodybuilding training. We also dive into common mistakes lifters make, what gear to buy, and the mindset to get strong. So, sit back, relax, and enjoy.

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The 8 Worst Fat Loss Mistakes (Avoid These in 2025) 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Mar 4, 2025

In this episode, I talk about the 8 worst fat loss mistakes to avoid in 2025. Starting a fat-loss journey can be both exhilarating and daunting. There is just no way around it. Fat loss is hard. With a plethora of information available, getting lost in a maze of conflicting advice is easy. But fear not. I've distilled my wisdom and coaching experience into a comprehensive guide to help you avoid the most detrimental mistakes. From misconceptions about nutrition to flawed cardio and sleep routines, this podcast covers the eight worst fat loss mistakes you must avoid. So, sit back, relax, and enjoy.

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Fat Loss Q&A: Your Biggest Questions Answered 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Feb 28, 2025

In this episode of The Absolute Strength Podcast, Derek and I answer fat loss questions from listeners. Sit back, relax, and enjoy!

The questions on the show:

I’ve been in a calorie deficit for months, but my weight won’t budge. What am I doing wrong?
Do you recommend a specific macro split for fat loss, or is it just about protein and calories? For example, I love carbs. Can I still eat a lot of them and lose fat?
How do you feel about cheat meals during a cut? Do they actually help, or just slow down fat loss?
Hey Kyle, how do you stay consistent with fat loss when life gets crazy with work, kids, social events, etc.?
What do you guys think is the biggest mistake bodybuilders make when trying to get stage-lean?
I know there are no real health benefits to alcohol, but how bad is it for fat loss? Can I still have a few drinks and make progress?
Do you ever recommend aggressive mini-cuts or is a slower approach always better?
If a powerlifter wants to move down a weight class, how long should they take to do it without wrecking their total?

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The Best Fat Loss Supplements and Drugs 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Feb 21, 2025

In this episode of The Absolute Strength Podcast, Derek and I dive deep into fat loss supplements and drugs. As always, we cut through the hype, separate science from marketing, and break down what actually works. From over-the-counter supplements like caffeine and yohimbine to more advanced compounds like clenbuterol and GLP-1 agonists, we cover the pros, cons, and potential risks of each. Whether you're looking for an extra edge in your fat loss phase or just want to be more informed about what's out there, this episode has you covered. Sit back, relax, and enjoy!

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Strength Training & Cardio for Fat Loss 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Feb 14, 2025

In this episode of The Absolute Strength Podcast, Derek and I dive deep into the best way to train for fat loss—without sacrificing strength or muscle. We break down why strength training should be the foundation of any fat loss plan, how to structure your workouts, and the right way to use cardio as a tool (without overdoing it).

We also cover common mistakes that can slow your progress, the importance of NEAT (non-exercise activity thermogenesis), and how to balance lifting, cardio, and recovery for sustainable fat loss. Sit back, relax, and enjoy!

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Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Fat Loss Nutrition 0

Feb 7, 2025

In this episode of The Absolute Strength Podcast, Derek and I dive deep into the fundamentals of fat-loss nutrition. We break down what actually matters when it comes to shedding body fat—calories, macros, food choices, and more—while cutting through the noise of fad diets and misinformation. Whether your goal is to get lean for performance, aesthetics, or overall health, we give you practical strategies you can apply right away. Plus, we share common mistakes and how to set yourself up for long-term success. So grab a notebook, and let's get into it!

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Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Jim Wendler 0

Feb 5, 2025

In this episode of The Absolute Strength Podcast, I'm joined once again by Jim Wendler, author and creator of the popular 5/3/1 program. Making his third appearance on the show, Jim shares his insights on why the fitness industry needs more training guidance tailored to the everyday lifter. We also dive into the idea that your identity in the gym is defined by effort, not just numbers, and discuss his experiences coaching high school football players. Sit back, relax, and enjoy the conversation!

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There Are No Good or Bad Foods 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Jan 31, 2025

In this episode of The Absolute Strength Podcast, Derek and I dive into one of the biggest nutrition myths out there—the idea that certain foods are "good" or "bad." If you've ever felt guilty about eating eggs, red meat, white bread, or chocolate, this episode is for you. The truth is, no single food will make or break your progress. It all comes down to context, portion control, and your overall diet. We'll break down why labeling foods as off-limits can actually do more harm than good and go over some of the most commonly demonized foods that you can absolutely include in your diet while still making gains. Sit back, relax, and enjoy!

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You Don't Need More Fitness Information 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Jan 24, 2025

In this episode of The Absolute Strength Podcast, Derek and I dive into a topic that hits home for so many of us: the truth about why most people aren't reaching their fitness goals. Spoiler alert—it's not because they need more information or the latest program. It's because they need to focus on better execution and consistency. We break down the mindset shifts, practical strategies, and no-nonsense advice to help you stop overthinking and start taking action. If you've ever felt stuck despite knowing what to do, this episode is for you. Sit back, relax, and enjoy!

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Genetics vs. Hard Work: Which One Really Matters for Strength? [Q&A] 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Jan 17, 2025

In this episode of the Absolute Strength Podcast, Derek and I answer a variety of listener questions. We dive into topics like workout efficiency, balancing intensity and volume, the benefits of saunas and steam rooms, the role of genetics in strength and muscle building, and the recent pushback against evidence-based lifting. Tune in for practical advice, and stay for the endless banter. Sit back, relax, and enjoy!

Questions on the show:

If a routine calls for four sets of 10 reps on something like an Incline press or cable chest flies, and instead, since you want to make your workout shorter, you do one set of 10, then wait 15 to 30 seconds and do three sets of whatever you can get but still around failure, is that as effective for muscle growth as doing one set of 10, then waiting two minutes and repeating until all four sets are done?
I know you guys talk a lot about training close to failure, but how do you balance pushing hard on big compound lifts, lifts, specifically squats and deadlifts, staying safe and avoiding injury?
What’s your take on saunas and steam rooms? Do you think the cardiovascular and respiratory health benefits make them a valuable addition to a routine?
How much do genetics really matter for building muscle and gaining strength? I hear mixed opinions - some people say they’re everything, while others say hard work beats genetics every time.
Why do you think there has been more pushback lately to evidence-based lifting and the scientific lifting community?

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The Hierarchy of Training and Nutrition Success 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Jan 10, 2025

In this episode of The Absolute Strength Podcast, Derek and I dive into the hierarchy of training and nutrition importance, breaking down the layers of success. It’s a valuable refresher to help you focus on what truly matters and what actually drives progress. We also challenge the noise on social media, where the spotlight often shines on the least important aspects of nutrition and training. Sit back, relax, and enjoy!

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Can You Pass These 5 Fitness Tests? | 2025 Absolute Strength Challenge 0

Programs:

Powerbuilding: Absolute Progress 2.0

Powerlifting: Absolute Strength 3.0

Bodybuilding: Absolute Muscle

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Jan 3, 2025

In this episode of the Absolute Strength Podcast, Derek and I discuss 5 fitness tests we think everyone should be able to do. We are calling it the 2025 Absolute Strength Podcast Challenge. Can you pass the test? Listen to the episode to find out what they are. Sit back, relax, and enjoy!

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