Learn why you don’t have to “bulk and cut” your way to more muscle.

In this special edition of the Red Delta Project podcast, Matt breaks down new research (reviewed by Stronger By Science https://is.gd/JYQt2H) on body recomposition and challenges the dogma that you must be in a big caloric surplus to build muscle.

You’ll learn the crucial difference between true surplus, maintenance, and deficit, why “eating more” isn’t automatically a surplus, and how little extra energy it actually takes to build a few pounds of muscle over a year.

In this episode of the Red Delta Project Podcast & Live Q&A, Matt tears into one of the most seductive lies in modern fitness culture: the “hormone myth.” You know the story—fat loss is all about insulin, muscle gain is all about testosterone, and if you just follow this one magical diet or training trick, you’ll “hack” your hormones and unlock perfect results. Matt breaks down why that ideology is scientifically incomplete, practically limiting, and usually just a clever way to make you work 10x harder for a fraction of the results.

You’ll learn why hormones like insulin, testosterone, and cortisol do matter—but are only one influence in a much bigger system that includes total calories, activity level, sleep, satisfaction, stress, and long-term habits. Matt also explains why obsessing over carb grams, heart-rate zones, or tiny hormone spikes misses the real game: consistently influencing the processes behind fat loss and muscle gain over weeks and months, not minutes and meals.

In the Q&A, Matt tackles practical questions on partial range of motion vs full range, dips vs push-ups and pausing at the bottom, using ladders and “double tap” training for strength and hypertrophy, recovering faster when you’re constantly sore, how isometrics can reveal (and fix) weaknesses, and why there is no single “best” exercise, program, or ideology—only what reliably moves your results forward with the least unnecessary stress.

RDP Equipment and Gear: https://is.gd/5O5LLr

Androgen receptor study: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2018.01373/full

If you’re grinding harder but not seeing better results, this episode is your reset. Matt breaks down simple, zero-fluff upgrades that make your current habits far more effective—without adding time, complexity, or cost. Learn how to set muscular tension before every set (the #1 multiplier for strength and hypertrophy), why expanding your range of motion instantly upgrades stimulus and stability, how to warm up in 60–90 seconds with lighter versions of what you’re about to do, and the easy way to adjust nutrition by changing portions—not your entire diet. We also cover a 10–15s isometric finisher you can tack onto your last set to reliably boost muscle-building stimulus.

What you’ll learn

• Position → Tension → Resistance: the quick setup that makes every rep count

• Why more range of motion = better results (and how to get it safely)

• The fast warm-up that actually prepares you for work sets

• Portion tuning for goals: eat more when training drives hunger, trim when leaning out

• The isometric finisher (10–15s) that supercharges your last set

Live Q&A highlights

• Explosive push-ups for muscle vs. power

• Creatine: when it helps and when you may not notice it

• Dead hangs: decompression vs. strength

• Running and appetite: how to eat without losing your shape

• Wrestling/skill sports: why practice, not the gym, makes you better

Sponsor

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