Cristi Bartlett—Director of Strength & Conditioning at NC State and former competitive powerlifter—joins RAW to share a practical blueprint for getting lean without losing performance. We dig into realistic nutrition, sustainable calorie control (yes, the occasional wings and tequila fit when planned), high‑yield recovery tactics, and the mindset shift from pure performance to physique transformation. Coaching takeaways for athletes, busy pros, and anyone rebuilding after heavy training years. Full episode page & resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=episode-website&utm_campaign=raw_ep174

Rich Salke—renowned bodybuilder, university lecturer in exercise science, and trainer/educator to U.S. Secret Service personnel—joins RAW to separate fact from fiction on fat loss for strength athletes. We unpack realistic nutrition frameworks, what actually matters (calories, protein, compliance), and where trends like low‑carb, intermittent fasting, and meal timing fit. Rich shares how to align training with recomposition goals, which supplements deserve your money, and how busy lifters can sustain progress without burning out. Practical, science‑informed guidance for coaches, competitors, and anyone who wants to get lean while getting stronger. Full episode page & resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=summary&utm_campaign=raw_ep173

Where is the line between training hard and doing too much? In this episode, the RAW team explains how to balance intensity, volume, and frequency so you keep making progress without wrecking recovery. We outline practical safeguards—auto‑regulation, deloads, sleep/nutrition basics, and smarter exercise selection—for powerlifting, bodybuilding, and general strength. You’ll also get gym‑floor tactics for busy lifters, plus simple tools for soft‑tissue work and mobility. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172

Powerlifting icons Ed Coan and Ray Williams join Marty Gallagher to break down meet strategy, attempt selection, and the technical details that drive world‑class squats, benches, and deadlifts. They share how to structure training cycles, avoid overreaching, and build confidence on the platform—plus practical advice for outfitting a serious strength setup at home or in a commercial gym. For more resources and every RAW episode, visit the full episode page and archive below. https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171

In Episode 170, we break down exactly how to train arms for size: how often to hit biceps and triceps, the right weekly volume, effective rep ranges, and the assistance work that actually moves the needle. You’ll get a practical template for balancing heavy compounds with targeted isolation work, plus recovery tactics to keep progression steady without overuse. We also point you to battle‑tested tools—dumbbells, EZ‑curl bars, plates, and benches—to build a simple, effective arm day at home or in the gym. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

Physician and coach Dr. Charlie Seltzer, MD, CSCS, joins RAW to explain a practical, evidence‑based approach to anti‑aging, longevity, and lasting fat loss. We cover how medical diagnostics, strength training, low‑impact cardio, nutrition, sleep, and stress management work together to extend healthspan while preserving muscle. You’ll hear simple templates for training volume, recovery, and progression that busy adults can follow without burnout. If you want to lose fat, keep strength, and move better at any age, this conversation gives you a clear plan and tools to start today. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169

U.S. Army Veteran and competitive powerlifter John Roy joins the RAW Podcast to unpack how discipline, focused programming, and smart home‑gym setup drive lasting results while balancing family and career. We discuss weekly training structure for squat/bench/deadlift, simple recovery habits that fit a busy schedule, and the essential equipment and flooring that make a basement gym efficient and safe. John also shares mindset frameworks for staying consistent when life is crowded and motivation dips. If you’re building strength without perfect conditions, this conversation shows the path forward—practical, sustainable, and rooted in the fundamentals. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168

Kansas City wide receiver Justin Watson joins RAW to break down the training, conditioning, and recovery habits that keep him game‑ready—from sprint mechanics and sled work to lifting, mobility, and schedule discipline. We cover how pros balance explosiveness with durability, what changes from college to the league, and practical takeaways athletes and coaches can use now. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167

This episode focuses on practical ways to get leaner, stronger, and more conditioned in less time—without crash plans or gimmicks. We explain how to set the right weekly training mix, choose the most productive lifts and conditioning tools, and dial calories, protein, and sleep so results come quickly and continue past summer. You’ll learn how to individualize volume and frequency, manage fatigue, and pick equipment that supports consistent progress at home or in the gym. For the full episode page and resources, visit: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep166

Episode 165 breaks down why the deadlift remains a cornerstone for strength, mobility, and training longevity. We cover set‑up, bracing, stance choices, bar paths, and how to cycle conventional, sumo, and trap‑bar pulls across the year. Programming guidelines are included for beginners through advanced lifters, plus recovery tactics to keep your low back healthy. We also point to practical gear—bars, bumper plates, platforms, and floor protection—that supports heavy training in home and commercial gyms. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep165

This episode explains how to use neuroplasticity—the brain’s ability to adapt—to refresh stalled training. We outline when to invert your usual approach (e.g., swap high volume for low volume, slow reps for explosive intent, bilateral for unilateral work), why variation improves skill learning and joint tolerance, and how to cycle changes without losing foundational strength. You’ll get practical templates for powerlifters, bodybuilders, field athletes, and general fitness, plus recovery tactics that keep progress sustainable. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep164

Rich Salke returns to share clear, science‑grounded nutrition principles that actually work in the real world. Drawing on decades as a competitive bodybuilder, university lecturer, and trainer to elite professionals, he explains how to set calories and protein, what to prioritize for fat loss without losing strength, and how to pair simple meal structure with the right training. We cover common mistakes (and easy fixes), sustainable habit building, and how to adapt your plan when life gets busy. If you want a practical way to eat for health, performance, and long‑term consistency, this conversation delivers. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep163

Navy veteran and gym owner Ken Stewart (Tysons Playground, Blackout) joins RAW to break down what it really takes to launch and scale a training business that lasts—equipment choices, facility layout, staffing, programming, client retention, and cash‑flow realities. We discuss how to prioritize purchases (racks, benches, free weights, flooring), when to add cardio and accessory systems, and how to plan for maintenance and storage from day one. Ken shares lessons learned on culture, community, and coaching that turn members into long‑term clients. Full episode page & resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep162

Willie Bell’s numbers—865 squat, 523 bench, 832 deadlift—made him the first U.S. Armed Forces lifter to total 2,000+ lbs and a standard‑bearer for classic powerlifting. In this episode, we unpack the training structure, equipment choices, nutrition, and competition habits that supported those lifts: bar selection, platform setup, belt use, warm‑up progressions, and weekly programming for maximal strength. We also examine recovery practices and what carries over for lifters of any age who want to pull safely for decades. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep161

This episode explores “powerbuilding,” a practical blend of powerlifting and bodybuilding that builds maximum strength while adding quality muscle. We break down how to program the big barbell lifts, where higher‑rep hypertrophy work fits, and how to manage volume, intensity, and recovery so the two systems complement each other. You’ll learn simple templates, accessory exercise choices, and home or commercial gym setups that make hybrid training efficient and sustainable for any lifter. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep160

Dr. Christian Conte—licensed professional counselor and anger‑management specialist who has worked with professional athletes, military personnel, and high‑stakes populations—joins RAW to explain practical mindset tools that improve training and daily life. We cover how to reframe thoughts under pressure, channel anger productively, and pair mental skills with physical work like steady‑state cardio, intervals, and strength sessions. Expect clear takeaways on focus, emotional regulation, and habit design you can implement immediately in the gym or at work. Full episode page + resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep159

In this episode, the team explains how to keep training productively while you heal—from modifying volume and exercise selection to using safer implements and surfaces that reduce impact. We cover return‑to‑lifting timelines, when to substitute machines for free weights, and how to structure conditioning so you maintain work capacity without aggravating the issue. You’ll also hear checklists for lower‑back, knee, shoulder, and hand injuries, plus simple ways to use mats, rollers, and recumbent cardio to speed recovery. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep158

Chief Kevin Molis, longtime head of the Malden, MA Police Department, joins RAW to discuss how strength training, conditioning, nutrition, and culture shape performance in modern policing. We cover recruiting standards, on‑duty readiness, injury prevention, and how departments can build sustainable wellness programs on real‑world budgets. Chief Molis also shares lessons from a lifetime of resistance training, plus practical ways first responders can train around shift work, stress, and time constraints. If you’re building a department gym or updating a personal program, this conversation offers clear, experience‑driven guidance with takeaways you can apply immediately. Full episode page & resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep157

Dr. Corey Boswell—a Department of Defense research scientist and online coaching client—joins RAW to detail his six‑month garage gym transformation using a streamlined approach: one focused session per main lift each week. We break down how he organized training for the squat, bench press, and deadlift, how accessory work supports progress without overreaching, and what essentials a compact home setup actually needs (rack, Olympic barbell, bumper plates, and rubber gym flooring). The conversation blends practical programming with real‑world constraints of time, space, and recovery so lifters over 40—and anyone juggling work and family—can keep getting stronger. For the complete episode archive and related resources, use the link below. https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep156

Performing strongman and coach Dave “Iron Tamer” Whitley joins RAW to unpack the physical and mental frameworks behind classic feats of strength—bending steel, rolling frying pans, and tearing phone books—plus the day‑to‑day training that sustains them. We discuss how he builds grip, torso, and hip power; how breath and focus affect performance; and practical ways lifters can use kettlebells, odd objects, and bodyweight drills to get stronger without overcomplication. You’ll hear actionable programming ideas for home gyms and commercial settings, along with lessons on resilience and presentation from a lifelong performer. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep155