In this RAW episode, Rich Salke—personal trainer, fitness expert, and former competitive bodybuilder—joins Marty Gallagher, J.P. Brice, and Jim Steel to unpack practical bodybuilding methods that still work: progressive resistance, smart volume, protein-forward nutrition, peri‑workout fueling, and realistic cardio. The team discusses how to structure splits, manage recovery, and select equipment that supports consistent hypertrophy training in home gyms and commercial facilities. You’ll hear how to balance intensity techniques with long‑term joint health, when to use steady state vs. intervals, and how to keep adherence high without chasing fads. Full episode list and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep112
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