The Red Delta Project Podcast: Recent Episodes
Matt Schifferle
It's time for another AMA (Ask Me Anything) Episode of te RDP podcast. This week's questions had a lot to do with calisthenics programming. You can use calisthenics for classic weight lifting programs like HIIT training, Circuit training, and 5/3/1.RDP resources that help support the show:R.D.P books on AmazonRDP Merch and Books on PDFNOSSK Affordable Suspension […]
Pain is the adversary of every goal in fitness. Whether you want to build muscle and strength, expand endurance, or just look better naked, pain will always hold you back. In some cases, it will rob you of your hard-earned gains.The best thing to do is to avoid pain and injury as much as possible. However, […]
Like over-training, over-dieting is taking a helpful habit a bit too far, for a bit too long, which can place your mind, body, and lifestyle under chronic stress.The best way to avoid and recover, from over-dieting is to bend the rules of the diet a bit so you avoid the long-term build-up of stress. Unfortunately, […]
Motivation is the emotional fuel that powers your daily fitness habits. Trying to lose weight, build muscle, or improve performance without motivation is like using your phone with a dead battery.Dan Pink has made a career out of studying human behavior and motivation. He's found three key ingredients that can unleash an unbelievable amount of […]
Diet and exercise options abound! We've never had so many options for getting in shape, and more are being created every day. It's good to have choices, but too many choices can make it hard to decide on what to do. There's always something else you should be doing no matter what method you're currently using. Battling […]
Comparisons between calisthenics and training with free weights abound, and one of the most common is bodyweight extension work vs weighted extension work. In some ways, comparing bridges to deadlifts is an apples-to-oranges deal. in other ways, they are two peas in the same pod. It all depends on what you want to get out of […]
Classic push-ups and pull-ups are great, but they are not the best choice for everyone and all scenarios. The classic techniques may overload some people; others would be underloaded. Even when basic techniques are fine, they can limit your potential to program your workouts to create a stronger stimulus for muscle and strength. Progressive calisthenics affords you […]
I receive questions all the time from folks asking me if they are screwed just because one aspect or another isn't optimal. Maybe they aren't sleeping like a log 8-9 hours a night.They could be living in a less-than-perfect food environment.Their time and energy levels are not very high. Equipment selection may be limited. There are also a […]
Calorie hacking is the practice of "hacking" caloric energy from the body through using short-term increases in calorie expenditure or decreases in intake. Each calorie hack is not meant to be long enough to allow homeostasis to stabilize your weight with a new diet or workout program. Not only doe this allow you to lose […]
I chat with my long-time mentor Zach Even-Esh about his latest book, building real-world strength, and why you need far more than just weight and reps to get strong in life.Check out Zach's latest inspiring book Iron Journeys: https://tinyurl.com/2osjjtxjBodyweight Bodybuilding Course: https://tinyurl.com/2jq7wxcaConnect with Zach: Web: https://zacheven-esh.com/ YouTube: https://tinyurl.com/2z6u5ya4 Instagram: https://www.instagram.com/zevenesh/ Facebook: https://tinyurl.com/2hmzw3pl[powerpress]
Food guilt is about feeling bad about yourself whenever you eat a "trigger food". Most of the time, such foods are deemed "bad" or detrimental to your goals, like weight loss or better health. Ironically, such guilt can make your diet less healthy and make it a bigger challenge to reach those goals. It may seem […]
Power tempo training is the next evolution in the Grind Style Calisthenics workout program. Use it to build more power and strength and enhance your physique.It's also an effective way to spice up your workouts and break a plateau. Power tempo training is also very easy to practice. You just accelerate the concentric portion of each […]
Should you increase weight or reps when trying to break a workout plateau? Well, it all depends on your goals and what sort of training objective you're trying to create. Sometimes you may even need to do both, but in a strategic way, like with periodization. Listen in to know what's best for you!RDP resources that […]
Intuitive training is adapting your workouts to best fit your circumstances. Instead of following a dogmatic training formula, you can adjust anything about the workout as you see fit. But intuitive training doesn't mean doing whatever you feel like. It's all about making disciplined choices to get the best possible results while managing stress on your […]
It's time for another pull-no-punches Ask Me Anything episode of the Red Delta Project Podcast! In this episode I cover:My favorite calisthenics equipment for traveling.Should you train when sore?Do you need a calorie surplus to build muscle?How to incorporate calisthenics with sport training.Best calisthencis exercise for improving posture.Lots to cover in this episode, let's dig […]
"Careful, you don't want your body to get used to what you're doing." It's an understandable belief; that if your body gets used to the workout or exercise you're doing, then you'll stop making progress. Some experts even claim you'll lose results because the workout won't be as hard on your body, and you'll regress. […]
What makes a workout effective? Is it how much time and effort you put into your training? What about the sceicne behind the program? Or does it come down to luck and genetics?All of those things matter, but here's the thing; There's no such thing as an ineffective workout!Seriously, anything you do will create a stimulus […]
One of the biggest myths in fitness is that great results are self-sustaining. You'll stick to the diet or workout if it works well enough. The fact is, people quit highly-effective fitness habits all the time. It didn't matter if they lost weight or built their dream body. They still turned tail and ran. It's not a […]
We all have an inner perfectionist luring us with siren calls to eat right and stick to the perfect workout routine. That perfectionist is a very tempting proposition, telling you that you can finally harness control over your health and fitness if you can just get things right.The problem is your inner perfectionist is a […]
Intuitive, or adaptive training, is when you take a more flexible approach to your workout program rather than sticking to a strict and structured routine. Many people enjoy the freedom and independence that comes from such an approach. It means you don't have to force yourself to use time and energy that may not be available […]
Effective core training doesn't have to be complicated or tedious, but people seem determined to make it so. There are so many common abdominal training myths and misconceptions that more attempts to build a strong core fall flat.So it's time to make things simple, efficient, and effective with the tips and strategies in this week's […]
Building muscle is a super challenging undertaking, even under the best of circumstances. It can be even harder if you're trying to build it with bodyweight training primarily. That's why I created the Grind Style Calisthenics Program; to fix many of the typical weaknesses people experience when it comes to building muscle with bodyweight training. […]
Everyone faces limitations along their fitness journey. You only have so much time, money, and energy, for example. However, most limitations are self-imposed. These limits infest the deepest corners of your subconscious and can hold your potential in check for years. So let's expose them to the light so you can address and overcome them to discover […]
Let's talk about AI, partially because everyone else is, and also what it may do, and not do for your fitness results. Artificial intelligence can certainly be a useful tool, but like the promise of the internet and social media before it, AI can also run your fitness into the rocks. Here's how you can use it […]
Workout programming doesn't have to be rocket science. Most programming details are pretty small influences so they don't matter much. However, some details are very important. The challenge is knowing which details matter most and which don't. Such details are always in flux. What's important now, may not be important later on, and vice versa. The good […]
Progressive overload is the essence of result-producing training progression. However, there's much more to building muscle and strength than weight and reps. In this episode of the RPD podcast, I share several ways to continue making progress while also saving your joints and avoiding burn out. RDP resources that help support the show:R.D.P books on AmazonRDP Merch […]
Bulking and cutting is a classic bodybuilding strategy, but it’s not always helpful for the average Joe. Many people get caught in a vicious cycle where they want to build muscle, so they overeat and get fatter. Then they attempt to cut and end up feeling like they are losing their gains, only to start […]
Nothing is off limits in this special Q&A episode of the R.D.P Podcast.Some of the topics I cover include:Is programming or consistency more important in your training?To bulk or cut when making body comp changes.Suspension training equipment, which is best?Fixing uneven shoulders while doing dips.Losing belly fat.Micronutrients and how they relate to performance and strength.What […]
The human flag is the ultimate super-hero technique in calisthenics and no one is a better coach at it than Danny Kavadlo. Coach Danny Kavadlo has been coaching the human flag longer than most people have been doing push-ups. Now, he's compiled his experience and wisdom in the ultimate guide; How to Do The Human […]
Lauren Sauer RDN is the founder of Theplantbasedremedy.com and is an expert in Intuitive Eating.Intuitive eating is one of the cornerstones or helping you break free from the limitations of the diet mentality. The chronic diet mentality can not only hold back your lifestyle freedom and quality of life, it can also comprise the very […]
Should you push yourself to failure if you want to build muscle? What about going beyond failure (if that's even possible).Short answer; no you don't need to push to failure or beyond if you want to build muscle, but it can certainly help especially if you're a "hard gainer."In this week's episode, I explore what […]
The bad news is there are probably several simple things that are inhibiting your ability to build muscle and strength. The good news is that there are simple ways you can unlock more muscle and strength.This week's episode covers 6 of the most common ways I see people leaving gains on the table and what you […]
Building your first ten pounds of muscle can be challenging, but the next ten pounds is much harder to do. So Let's do what I always do, and show you how to make it easier!As always, I'll be addressing your questions and making the whole fitness thing make a lot more sense. RDP resources that help support […]
Building your first ten pounds of muscle is hard, but it doesn't have to be. You just have to avoid making some common mistakes and focus on establishing the right habits. RDP resources that help support the show:R.D.P books on AmazonRDP Merch and Books on PDFNOSSK Affordable Suspension TrainersKensui Plate-Loaded Weight VestDuonamik Pull-up Handles and rings[powerpress]
A healthy motivational drive is essential for success in any aspect of fitness and life. Trying to achieve any goal without motivation is like trying to drive a car with an empty gas tank. You can possess all of the knowledge on how to reach your goal, but you'll fail to take action due to […]
Dan Vinson of Wildgym.com is back on the R.D.P podcast, and he’s stocked to share the simple beauty an joy of Rucking. We got together to talk about how to get started with Rucking, what you need to know to do it safely, and some of the features of his new Ruck Backpack on Kickstarter. […]
Some fitness advice on social media is great, some is trivial and some is straight up misleading. Today, I'll cover four of the most common messages I've found on social media that tell you to ignore and even avoid some of the most importnat influences on your health and fitness. RDP resources that help support the show:R.D.P […]
Calisthenics has long been a potent way to build up the body and physique. Unfortunately, a lot of common approaches to bodyweight training are not in alignment with improving your physique. You can use calisthenics to build a very impressive physiqe you just need to understand a few key principles.RDP resources that help support the show:R.D.P […]
I was recently a guest on the Willcast Podcast where I had the opportunity to upset a few apple carts and challene some commonly held beleifs within our fitness culture.Some of the topics I cover:Why instant gratification can be a good thing for success.How so many people are wasting huge amounts of time and effort […]
All training results come from training progression., and all progressoin depends on the improvment of time, intensity, or techncial profeciency. Any form of training invovles all three variables, but which ones are most important if you want to burn more fat, build muscle, or improve atheticsicm? That's what we're going to discuss this week in the R.D.P […]
It's often easier to build muscle and strength by removing the things holding you back. You can make far more progress, with less effort, by making a few simple changes that can simplify your workouts too. It's one of the best ways to work smarter rather than harder. This week's episode highlights five of the biggest obstacles […]
The better you recover the better your results will be. However, most people make several crucial mistakes when it comes to recovery. The first is making stress the goal of your workout. Stress can affect some results, but your progress ultimately comes from creating an effective training stimulus, not how much stress you endure. The second mistake […]
Al Kavadlo's back on the RDP podcast to celebrate his latest book, Mobility Man!Join us as we talk about mobility, staying pain-free, and the keys to thriving past 40 and beyond.Check out Al's new book: https://strongandfit.com/products/mobility-man-by-al-kavadloAl on Instagram: http://instagram.com/al_kavadloAl on Facebook: https://www.facebook.com/al.kavadloAl on the Web: https://alkavadlo.com
New Years always inspire an effort to make a change. So here are my top tips to help you get the changes you want, wether you want to build muscle, los fat, or anything else. This show is sponsored by the Push, Pull, Squat Workout Program: https://www.amazon.com/dp/B0BR2JM8X1 RDP resources that help support the show: R.D.P […]
It only takes one idea to change your life for the better. So here are 23 ideas that have made a big difference in my life. All you need is just one to hit to blast into 2023 stronger than ever. This week's episode is sponsored by my new Push, Pull, Squat Workout Program. It's my […]
Meet Alayna Burke, a rising star in the the ongoing fight against eating disorders and disordered eating habits. It was a sincere pleasure to have a no-holds-barred conversation with Alayna to learn some common myths and misconceptions about self-abusive food habits. We also discussed her book Full, which I highly recommend. [powerpress] Discover more about […]
What makes a change to your diet or workout program effective?Is it how many sets and reps you do? Is it how many calories you eat, or if you eat less sugar? The truth is, none of thes thigns inherantly create resutls in themselves. You can make a million changes and make very little progress. You can […]
Father Time is coming for us all, but that doesn't mean he can steal your gains. I'm certainly not one of those "age is just a number" types. Age certainly influences your health and fitness, and that influence gets bigger as you age. But that doesn't mean you're powerless against the sands of time. It just means […]
The end is near!Well, the end of the year at least, which means lots of holiday celebrations, food, and temptation. It's enough to make even the most disciplined fitness enthusiast lose their mind and gains. But it doesn't have to be like it. It's possible to finish this year leaner, stronger, and more fit than ever […]
Like strength, weakness is a habit. It's developed by daily habits that are repeated time after time. We all have habits that make us strong and weak. The trick is to identify which habits make you stronger and which ones make you stronger. Then, you can be mindful of which path you're headed down. Here are six […]
Welcome to my brand new P.P.S workout program that's designed to be n even more efficient than anything else in the RDP arsenal. It's called the push, pull, and squat program, and he promises to greatly reduce a lot of the unnecessary fluff and filler commonly found in other programs.You can guess what the program primarily […]
Many problems and frustrations with diet and exercise come from focusing your attention on the wrong things. When you focus on trivial influences, you're not only spending time and energy on things that aren't very effective but also ignoring the things that are. This week I'm addressing five relatively trivial things I've noticed people spend too much […]
Few things are as detrimental to your health and fitness as pain. From weight loss to building muscle and improving performance, the pain will always hold you back. So let's explore hwo to best prevent it, and how to best go about eliminating it when it inevitably happens. RDP resources that help support the show:R.D.P books on […]
Last week I took a deep dive into how to build unshakable confidence, which, when you think about it is almost a superpower in this day and age. So let's keep this party rolling with four more high-value qualities that are becoming increasingly rare by the day and how you can develop them to rise above […]
Confidence is the new modern-day superpower. But how can you build your confidence, despite the daily attack on your self-esteem from social media and negative marketing messages within our fitness culture?Here are four keys to building real self-confidence and not some superficial "fake it till you make it B.S."RDP resources that help support the show:R.D.P books […]
How long should you run to burn fat?How many sets should you do to build strength?How many sets will build muscle?How long should you practice?Any definitive answer to these questions will probably be an arbitrary guess at best and may even limit you in the long run. I don't follow the standard set and duration recommendations […]
You can work your muscles a million ways, but building muscle and strength simultaneously with calisthenics requires a more focused approach. I wanted to share my top five muscle-building workout strategies that you can use with calisthenics, weights, or even bands. Give these a shot if nothing seems to work.RDP resources that help support the show:R.D.P […]
Diet and exercise traps are easy enough to fall into. They lure you with simple habits that produce some initial results, like cutting back on junk food or working out a few times a week. Before you know it, you've progressed those habits to the point where are they compromising your health and quality of life. […]
Building muscle and strength is a team sport. You need a lot more than just weight and reps. This week's episode is dedicated to covering all of the major bases you need to give yourself the best chance and build the muscle and strength you want. RDP resources that help support the show:R.D.P books on AmazonRDP Merch […]
Welcome to the second edition of an all-Q&A session on the R.D.P podcast. In this episode, I address everything from handstand progress, building strength in a calorie deficit, why I think the burpee is an overrated exercise, and what my favorite episode of Star Wars is. Too many questions to list here, so dive right in!RDP […]
Workout programming can seem like trying to navigate through a maze. Is high volume or low volume better for building muscle? How many sets should you do? Is one exercise per muscle group good enough, or should you use several? Join me as I make workout programming much simpler and straightforward so you can make […]
Frustration and disappointment abound within our fitness culture. We all start with certain beliefs and expectations, and almost none of these are ever met. It's always tempting to either quit or take massive action, like adopting extreme measures (I'm going t do 1,000 push-ups a day and eat only kale salads), but these seldom work in […]
Richard Monoson is a pro-card master-class natural bodybuilder who's been able to breathe new life into his strength training with overcoming isometrics.I recently sat down with Richard to learn about using isometrics to build muscle and why it's still effective for building strength after 60.[powerpress] Isometric resources mentioned in this episode: Overcoming Isometrics book: https://amzn.to/2ZiC5lPIsotrainer […]
How do you know if your workouts are effective? Is it effective because you work up a good sweat or feel sore the next day? What if you stick to the perfect workout routine and push yourself as hard as possible?Sore muscles and a good sweat can be satisfying, but they are not reliable indicators of […]
Fitness can get incredibly expensive, especially when you add up monthly costs like gym memberships, coaching, supplements, and workout gear. Staying in shape shouldn't break the bank. Many of the most effective diet and exercise resources are available at little to no cost. So here are some of my favorite ways to build muscle, burn fat, […]
In this episode of the R.D.P. Podcast, I share why I'm currently focusing about 80% of my strength workouts on Isometric Training. Specifically, I'm using Overcoming Isometrics for its unique qualities and how it can bring a lot of time under tension to the muscles. Q&A Timestamps14:11 Locking knees while training25:41 Thoughts on Mindful Eating35:11 how do […]
Building a strong set of biceps and triceps may seem straightforward, but there's more to it than just endless curls and triceps extensions. It's time to explore the details to truly effective arm training. Timestamps23:02 Do Strong legs build bigger arms?3:44 How important is volume in calisthenics?9:47 Can you get jacked with just push-ups, pull-ups, and […]
This week I explain why the four training styles of Grind Style Calisthenics have been collected to give you the best chance of building muscle and strength with bodyweight training. This week's episode is sponsored by my latest book, Suspension Calisthenics ( https://cutt.ly/MKbbWcb) Timestamps 8:21 Which Calisthenics book should I buy first? 9:43 How has […]
This week's episode is a straight-up Q&A session where I tackle your most pressing questions. Here are just a few examples:Are basic exercises like push-ups and pull-ups enough to build muscle? 7:40Is calisthenics better than weights for longevity? 9:02Will isolation exercises make compound exercises stronger?: 23:23Tracking just calorie intake for weight loss: 28:18Dips and pull-ups behind […]
Your attention is your single most important resource in life and fitness. Whether you want to build muscle or improve performance, your success depends on making countless productive decisions and daily habits. Most of these habits are operating on subconscious auto pilot meaning that the few conscious choices you make regarding diet and exercise often […]
It was an honor and pleasure, as always, to once again be a guest on Robert's The Supplement Engineer Podcast. We kicked things off by laying the lumber on several topics including the best exercises for building muscle, and then kicked things into high gear talking about my new 2-set workout program and future projects I'm […]
The biggest results often come from the smallest habits. Big and flashy diet and exercise tricks or hacks may be effective in the long run, but the real value is in the habits you can maintain with minimal effort for years at a time. Small "boring" habits are usually much easier to adopt and stick to. […]
Is your workout starting to feel a bit stale? Are you bored counting rep after rep and set after set of high-volume calisthenics workouts? Then give my new workout a try and breathe some new life and intensity into your calisthenics workouts to help build muscle and strength anew!This week's episode is sponsored by Fat Poke's […]
Lifting heavy is certainly a lot of fun, but it's not always the best way to build muscle and strength. Sometimes, you can make more progress in reducing the weight you lift.In this week's episode, I share my light-weight-heavy-technique approach that not saved my joints, but also made it easier to build muscle and strength.
"Stabilize and Progress!"You've heard me say that statement a gazillion times and for good reason; because it's the true essence of what it takes to achieve the fitness results you want and keep them. Whether you want to improve your diet, build muscle, lose weight, or just learn how to juggle flaming chain saws, those three […]
True healthy eating requires much more than just cutting back on junk food or making sure you're getting enough protein. A real healthy diet ensures you're adequately satisfying your fundamental appetites without depriving yourself of what you want and need. Unfortunately, this is very difficult to do while following most conventional dietary advice that's based […]
This is part 3 of my Fundamentals of Fitness series which covers subjects in book 11 of the Red Delta Project. (I'm working on book 9 now).In part 1 I covered why the actual diet or workout method you use, it's what's truly responsible for your results. In part 2, I discussed how your results depend […]
In last week's episode, I talked about how most of our fitness culture is based on a fundamentally flawed approach to getting in shape called the Method-based approach. This week, I take a look at how fitness really does work, and why some people can seemingly do everything right and fall short. Meanwhile, there are those […]
I have an upcoming book coming out that is my most earnest effort to completely change the way we approach health and fitness. Before I dive into my new methods though, I have to wipe the slate clean and address why most diet and exercise programs are based on a flawed premise in the first […]
Adopting a fundamental approach to fitness gives you some serious red-pill perspectives. Not all of these are popular, and I've been given heat many times for my ideas. It's a shame too because there are some very empowering ideas on the other side of the discomfort ideas like these can create. So if you're willing to […]
Plateaus are inevitable, yet also an optional aspect in physical training. On one hand, you can’t endlessly make progress in any one single element in your training, like how many reps you can do. However, there’s also no reason why you can’t continue to make some sort of progress on a technical level, even in […]
I’m talking all things abdominal training, exercises, diet, myths, and more! Some of the highlights include why most ab training routines are B.S., why most people will never build a strong set of abs no matter what they do, and why you don’t need a special diet to reduce belly fat. I’ll also tell you […]
The passionate desire to exercise is more than a trending meme on social media; it's an essential ingredient in any fitness success story. Without it, your chances of building muscle, losing weight, or improving performance practically drop to zero. We, humans, are fundamentally emotional creatures. Our daily habits are governed far more by our feelings than […]
Kaki Okumura is back! In our last episode, we discussed insightful differences between Japanese and American dietary cultures. In this episode, Kaki and I explore the differences between Japanese American approaches to exercise and physical culture. This is a very enlightening episode and one I really enjoyed making. After all, it was during my […]
Proper diet and nutrition play an essential role in helping to build the physique you want. In some ways, sound nutrition can be more important than exercise. With that said, most common trending diet advice will fall woefully short of supporting the results you want. Even some of the most popular and "effective" diets will ultimately […]
Calisthenics is a relatively simple way to build muscle and strength. It’s certainly ideal for those who are looking to keep their workouts streamlined and efficient. Despite its simplicity, there are some common mistakes that hold many people back time and time again. That’s why I’m discussing them in this week’s podcast so you can […]
Few things prevent you from controlling your weight, health, and diet like the binge/purge cycle. One minute you feel like you're in control and "being good" and then next you're losing that control on a binge. You then resolve to undo the "damage" and get back on track and the whole cycle starts all over […]
Minimalism is all the rage, especially in our modern fitness culture. When popular approaches to diet and exercise demand ever more time, money, and effort, it can be a relief to find that less can indeed be more.I used to fancy myself quite the minimalist. I even used to claim that RDP was about "taking […]
Building muscle with calisthenics has always been the focus of my training. Sure functional strength and health are great, but the focus of my training has always been to stimulate muscle growth. That's why I take a bit of a different approach to my calisthenics training than most of the other stuff you see out there. […]
I don't expect to make any significant gains at this stage in my life (I'm almost 44) with over 20 years of training under my belt. That's why I'm over the moon with the fact that I've been able to pack on some decent muscle in the past six months. What's more, I didn't make any […]
What makes your workout effective? Is it how hard you work? The science behind your routine? Maybe it's how you feel afterward?All of those things are certainly important, but those things can also be very misleading and fool you into believing your workout is more effective than it really is. The real key to an effective […]
The physical science behind effective diet and exercise habits is essential, but it's often not enough. Many fitness programs fail to take the importance of emotional alignment when it comes to making diet and exercise work. Sometimes, experts will even encourage you to fight against how you feel and what your gut is telling you. While claiming […]
The name Danny Kavadlo is synonymous with strength, in more ways than one. Not only is he pound-for-pound one of the strongest leaders in the fitness industry, but he's also a coach who leads by a strong example of how to get in shape along your own path. I sat down with Danny to chat […]
Fundamental, all exercises and workouts boil down to the creation and use of muscle tension. Create muscle tension in the right way, and your workouts are effecient and effective. However, get the formula wrong and your workouts can become largely a waste of time and energy. Not to mention they can actually compromise your results […]
Kaki Okumura is a breath of fresh air in our fitness industry. Her Japanese-inspired approaches to nutrition, exercise, and healthy living are the perfect complement to classical western methods. I've been following Kaki's inspirational messages for over a year now and she's made a big difference in helping me overcome my detrimental approaches to nutrition […]