00:00 - Intro

00:00:51 - Will has cerebral palsy: what it actually looks like day to day

00:02:57 - Growing up with CP, how Will started lifting, and what early training looked like

00:15:08 - Gym confidence, feeling judged, and pushing past the "new guy" phase

00:19:11 - Exercise selection: why barbell squats are tough (and what he does instead)

00:33:24 - Machines, imbalances, and unilateral work

00:38:20 - Should you compete? Dieting realities and expectations

00:40:50 - Bulking: eating enough, high protein, and making it work in real life

00:54:49 - Advice for lifters with disabilities

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.

00:00:00 - We've got PhDs at home - the PhDs at home: Dr. Pak

00:02:00 - Dr. Pak's educational background

00:06:04 - Starting out for free: building experience in research and coaching

00:10:04 - Minimum effective dose and "volume tribalism"

00:20:45 - The "3-5 must-haves" for training: effort, enough volume, long-term consistency

00:23:30 - Setting realistic physique expectations

00:27:50 - The illusion of optimal

00:34:10 - Exercise selection flexibility + why titles/thumbnails look "absolute" but content is nuanced

00:42:10 - The "52 sets" misconception: specialization phases, tradeoffs, bad extrapolations

00:50:00 - Dr. Pak's current training, strength numbers, and bulking history

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.

00:00 - Intro

03:20 - Is the 10,000-hour rule a myth?

07:15 - Specializing too early

13:43 - Why Doing Multiple Sports Can Make You Learn Faster (and Win More Later)

24:29 - The Hidden Cost of Early Specialization: Burnout, Injuries, and Quitting the Game

28:08 - What Makes Kids "Great" Often Fails at the World-Class Level

31:13 - Youth Stars Rarely Become Adult Legends: The 90% Turnover Reality Check

35:32 - How Sticking With It Paid Off for Nick and Eric

48:00 - When It's Appropriate to Specialize | Limitations of Specializing

59:35 - Practical Playbook: The 4 Takeaways You Can Apply to Training, Parenting, and Progress