I answer your questions on everything from blood flow restriction training to building muscle without living in a permanent bulk. He kicks things off by unboxing his new BFR cuffs and explaining why he refuses to have “expert” opinions on things he hasn’t actually tried yet, then uses that as a springboard into the bigger theme of the day: trusting your own experience over fitness dogma and internet hype.

From there, the conversation dives into practical training strategy: why eating in a long-term caloric surplus can actually slow your overall muscle growth, how to balance training to failure with hypertrophy work, and why cardio-style circuits often fall short when your real goal is building muscle. Matt also breaks down smart variation in calisthenics to prevent overuse issues, how much warm up you really need, and whether you can build 5K and 10K endurance without doing much running.

You’ll also hear about:

• Using blood flow restriction as a tool without overcomplicating your training

• The “tortoise vs hare” approach to long-term hypertrophy and body composition

• Programming heavy vs lighter “cardio-based” strength work

• Rotating exercise variations to protect joints without killing progress

• Isometric IsoMax moves that carry over to better push ups and pull ups

• Managing elbow pain with better scapular support

• Why you don’t need bulking, cutting, or macro micromanagement to look better

• The difference between what’s effective and what’s actually necessary

Matt also shares details on the free 28-day starting calisthenics challenge, the Delta Digest email list, and the upcoming RDP video advent calendar focused on making fitness easier and more effective.

🔺Subscribe, leave a review, and as always: be fit and live free.

- Matt