If you’ve ever felt like you need a specific diet, program, supplement, or piece of equipment to get results, this episode is for you.

In today’s Red Delta Project live Q&A, I break down one of the biggest “progress traps” in fitness: dependence. The more you rely on external systems, validation, products, or ideologies, the less freedom and control you actually have… and the more likely you are to stay stuck in the fitness rat race.

Then we roll straight into Q&A on elbow tendonitis from high-volume pullups, building muscle at calorie maintenance, how tempo and pauses affect hypertrophy, sissy squats, shoulder pain workarounds, autophagy hype, TRT expectations, chronic injury strategy, and more.

🔺Be fit. Live free.

- Matt

Chapters / Timestamps

01:10 The “dependence trap” in fitness

04:10 Tools are fine, dependency is the problem

06:10 You don’t need a diet/program/equipment to get in shape

07:40 New-year preview: breaking dependence in fitness culture

08:35 Tennis/golfer’s elbow from high-volume pullups: what to do

10:05 Grip changes, rows vs pullups, blood flow work

10:50 Back activation + shoulder stability (why elbows take the hit)

11:35 Why chasing volume backfires

13:10 Double Tap Training approach (low volume, high stimulus)

14:10 Wrap: pain-free pulling + push closer to failure

15:30 One-on-one consults? (current status)

16:35 Will I write a nutrition book? (why probably not)

19:25 Build muscle at maintenance with high protein?

21:05 “Eat to satisfy” vs diet dogma

22:10 Protein-first + 3P strategy (Protein, Plants, Portion)

24:05 Pauses/tempo: how it affects muscle growth

26:40 Sissy squats (bodyweight leg extensions): thoughts

29:05 Mixing systems: Double Tap + progressive elements + Convict Conditioning

32:30 Shoulder pain: calisthenics options that work around it

35:20 Stay light but get stronger: training + nutrition approach

37:35 Society “collapse” + why progress replaces broken systems

41:05 Live schedule changes (possible Wednesday slot)

42:10 Biceps tendon reattachment recovery update

43:05 Meal timing: grazing vs fewer meals (flexibility lesson)

44:25 Progressive elements: centerline, tension control, speed

46:20 Autophagy: why it’s overhyped marketing

50:35 Training fast: does speed change muscle growth?

53:15 TRT thoughts (gel, not noticing much)

57:30 Chronic injury protocol + scapular winging/rotator cuff issues

01:00:05 Shoulder clicking without pain: what it suggests

01:04:35 Wrap-up + resources + where to follow for updates

Resources (mentioned)

• Books: Beautiful Strength, Smart Bodyweight Training, Grind Style Calisthenics, Overcoming Isometrics (PDFs at reddeltaproject.com; paperback/Kindle on Amazon)

• Apparel & gear links: see the resources/links associated with this episode

🔺R.D.P Books- https://is.gd/TagFfP

🔺Calisthenics and Isometric equipment https://is.gd/5O5LLr

Hashtags

#RedDeltaProject #BeFitLiveFree #Calisthenics #BodyweightTraining #FitnessIndependence #StrengthTraining #Hypertrophy #Tendonitis #TennisElbow #GolferElbow #ShoulderPain #WorkoutProgramming #NutritionBasics #Protein #FatLoss #MuscleBuilding

In this reflective year-end episode of the Red Delta Project Podcast, Matt dives into the three biggest lessons that transformed his training, thinking, and overall well-being in 2025. These aren’t quick tips or simple fitness hacks, these are the deeper, paradigm-shifting insights that came from writing Beautiful Strength, exploring the true nature of recovery, reshaping his environment, and understanding the power of emotional conditioning.

You’ll learn why needing lots of recovery can be a red flag rather than a badge of honor, how curating your physical and digital environment can drastically improve your habits without relying on willpower, and why emotional conditioning may be the next frontier in building a stronger, healthier, more resilient version of yourself.

If you’re ready to break free of the diet and exercise rat race and step into 2026 with more clarity, confidence, and control—this is an episode you won’t want to miss.

Plus, don’t forget to follow the ongoing RDP Fitness Advent Calendar, with daily videos from December 1–24 designed to make fitness easier and far more effective.

🔺Be fit. Live free.

- Matt

Resources:

🔺R.D.P Books- https://is.gd/TagFfP

🔺Calisthenics and Isometric equipment https://is.gd/5O5LLr

In this episode of the Red Delta Project Podcast, we dig into one of the biggest hidden obstacles in modern fitness culture: outsourcing control. Most people get into fitness because they want more agency over how their body looks, feels, and performs. Yet ironically, the industry often convinces us that we can’t trust ourselves—and must hand our power over to programs, gurus, influencers, and external “rules.”

Today, we break that cycle.

Matt explores why relying too heavily on external diets, training plans, and expert opinions can erode self-worth, create dependence, and ultimately sabotage long-term consistency. Using analogies ranging from school systems to skin grafts, he explains why solutions built from your experience, feedback, and judgment always work better than one-size-fits-all answers.

You’ll learn:

• Why chasing “perfect programs” limits your freedom and progress

• How self-reliance in fitness builds confidence in all areas of life

• Why personal experience is the most valuable form of evidence

• The difference between using experts for guidance vs. outsourcing your power

• How to escape paralysis-by-analysis and start trusting your own feedback

• Why consistency explodes when your fitness habits feel like they belong to you

Matt also answers live listener questions on training setbacks, isometrics, resistance bands, Turkish get-ups, and how to restart your fitness journey after a tough year.

If you’re ready to reclaim control over your health, training, and self-confidence—and stop letting external voices steer your ship—this is your episode.

🔺R.D.P Books- https://is.gd/TagFfP

🔺Calisthenics and Isometric equipment https://is.gd/5O5LLr

🔺Be fit. Live free.

-Matt