Brutal Iron Gym artwork

Brutal Iron Gym

1,275 episodes - English - Latest episode: 3 days ago - ★★★★★ - 48 ratings

Brutal Iron Gym Podcast is hosted by Robert Polenik, the owner of Brutal Iron Gym.

Rob has a Masters in Human Nutrition, Bachelor‘s in Health and Physical Education, Personal Training certification through American College of Sports Medicine, is a Corrective Exercise Specialist through National Academy of Sports Medicine, and a Running Fitness Coach through American Sports & Fitness Association.

He has a client history of over 3,000+ clients and a teaching history of 500+ students at the university level. He has helped clients earn Pro Cards in aesthetic sports, Elite Totals and National / State records in Powerlifting, helped high school athletes earn D1 scholarships, and has worked with Professional and Olympic athletes.

To learn more about Rob and Brutal Iron Gym visit

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2028 - with Meredith - 2024 Contest Prep - 24 Weeks Out

May 27, 2024 10:00 - 56 minutes - 81.8 MB

Meredith is competing!!!  Meredith has started a contest prep and we want to share the journey with you!!!  In today's podcast we discuss her motivation for doing the competition as well as what her perceived obstacles will be!  We also share the initial phases of our nutrition and training programming!!!  Lots of fun information!!!

2027 - Training - The Best Quad Focused Squat Variations for Strength and Size

May 25, 2024 10:00 - 29 minutes - 42.6 MB

Want to build stronger, bigger Quads?  In today's podcast I discuss the top 3 Quad focused squat variations and tips for how to make them EVEN BETTER!!!  Listen in to learn!!!

2026 - Nutrition - The Impact of Too Much Protein

May 24, 2024 10:00 - 29 minutes - 42.7 MB

Are you not making the progress you expected?  Trying to lose weight but progress has plateaued?  Trying to build muscle but progress has plateaued?  Have you considered that... you may be eating TOO MUCH protein???  Listen to today's podcast to learn more!!!

2025 - Q&A - Is Poor Exercise Selection Holding You Back?

May 23, 2024 10:00 - 32 minutes - 47 MB

Does exercise selection matter?  If so, how much?  How much progress is possible before individual-based exercise specificity matters?  In today's podcast I discuss a specific client experience in which exercise specificity unlocked the best progress they've ever made, BUT, what had to be in place FIRST before exercise selection mattered!

2024 - Mindset - Don't Make It More Than It Is

May 22, 2024 10:00 - 29 minutes - 42.6 MB

Are you struggling to follow through with daily and weekly actions necessary to reach your goals?  If so, today's podcast can help!  I discuss why people struggle and what we can do to overcome that struggle!

2023 - Training - How to Maximize Progress - Do More or Recover More

May 21, 2024 10:00 - 21 minutes - 31.4 MB

Are you seeing progress, but you want FASTER progress?  Or, are you plateaued and seeing no progress at all?  If so, you may think DOING MORE will help you progress faster... but, in today's podcast I explain how that may NOT be the answer!  Listen in to learn more!

2022 - Nutrition - Advice for Teens

May 20, 2024 10:00 - 55 minutes - 80.6 MB

In today's podcast I cover nutrition advice directed towards teenagers who want to build muscle and/or lose body fat but do so in both a maximally efficient AND a healthy way!  Lots of great information!!!

2021 - Q&A - Why Do Doctors Push Pills?

May 19, 2024 10:00 - 16 minutes - 23.5 MB

Are you taking multiple medications?  Are the side effects negatively impacting your life?  No energy, no excitement, no hunger, etc...  If you're frustrated about being on medications and you want to make a change, today's podcast will help!

2020 - Mindset - How to Balance Nutritional Strictness with Mental Health

May 18, 2024 10:00 - 22 minutes - 32.9 MB

Are you struggling with how to create a level of adherence that is strict enough to produce the results you want but loose enough to allow mental health and enjoyment in life?  Do you worry that if you're not perfect that you'll completely lose control?  If so, today's podcast WILL help!!!

2019 - Training - When to Switch From Off-Season to Prep - Aesthetics & Strength

May 17, 2024 15:00 - 35 minutes - 51.2 MB

When should you start getting ready for an aesthetic competition or upcoming powerlifting meet?  What changes to your nutrition and training should you make?  If you're asking these questions, today's podcast has the answers!!!  Listen in to learn!

2018 - Nutrition – Meal Frequency – How Often Do I Need to Eat?

May 16, 2024 10:00 - 24 minutes - 36.2 MB

Are you eating often enough?  Are you eating too often?  If you're struggling with meal frequency; not enough energy, too time consuming per day, feeling too starved or too full... today's podcast can help!  I discuss the concepts behind meal frequency and what frequency may be best specifically for YOU!!!

2017 - Q&A - Does The Weight You Use Matter for Muscle Growth?

May 15, 2024 10:00 - 25 minutes - 36.7 MB

Should you lift as heavy as possible when training for muscle growth?  If you lift lighter in order to maximize mind-muscle connection... how light is too light?  In today's podcast I discuss the balance of what weight is heavy enough, but not too heavy, for maximizing muscle growth!

2016 - Mindset - The Universal Truth of Success

May 14, 2024 10:00 - 14 minutes - 20.8 MB

Want to learn the common thread of success across hundreds of success stories?  If you're struggling with being more successful, with being more consistent, with feeling motivated to keep trying... today's podcast will help!!!

2015 - Training - How to Rehab a Torn Muscle or Torn Tendon

May 13, 2024 16:00 - 32 minutes - 47.7 MB

Are you struggling with an injury?  A torn muscle?  A torn ligament?  If so, in today's podcast I describe how to properly manage your training in order to repair and restrengthen the tissue so you can keep making progress towards your goals!

2014 - Nutrition – Which Diet is Right?

May 11, 2024 10:00 - 32 minutes - 47.9 MB

Low Carb?  Low Fat?  Low Protein?  Organic Foods Only?  Vegan?  Which diet is "right"?  In today's podcast I discuss the health pros and cons of various diet schemes and how to determine which dietary approach is best for you!

2013 - Q&A - How to Manage Nutrition on Weekends & Social Events

May 10, 2024 10:00 - 21 minutes - 31.5 MB

Do you struggle with how to manage nutrition on weekends and social events?  Do you worry that you lose all of the progress made during the week?  In today's podcast I discuss 3 tips that will help you better manage weekends, AND, I discuss how to adjust your daily foods to "make room" for alcohol at night!

2012 - Mindset - Increasing Workout Motivation

May 09, 2024 10:00 - 30 minutes - 44.6 MB

Are you struggling to workout consistently?  You WANT to exercise, but you can't seem to get into a good routine?  If so, today's podcast can help!!!  In today's podcast I discuss 10 tips to increase workout motivation!

2011 - Training - The Perfect Workout Split - The Impact of Workout Length on Training Frequency

May 08, 2024 10:00 - 35 minutes - 51.9 MB

How many days a week should you train each muscle group / main exercise?  In today's podcast we discuss training frequency as it relates to workout length.  How long do you have to train?  And how that impacts the frequency of per muscle / lift training!  Great information!!!

2010 - Nutrition - Tips to Decrease Calories Comfortably

May 07, 2024 10:00 - 36 minutes - 53.4 MB

Are you struggling to reduce calories in a consistent way?  Maybe you've tried diets before but your energy crashed and you experienced extreme cravings?  In today's podcast I share tips on how to maintain proper protein intake AND how to reduce calories comfortably while dieting!!!

2009 - Q&A - Powerlifting - 3 Elite Totals in 6 Months While Losing 20 Pounds

May 06, 2024 10:00 - 1 hour - 98.1 MB

Want to learn what it takes to achieve what less than 1% of powerlifters have achieved?  In today's podcast we discuss the nutrition and training of Lauren Rutan who achieved her third Elite Total in Powerlifting this past weekend!  We share her macros, specific foods, workouts, exercises, and much more!!!

2008 - Mindset - Calming Anxiety During Diets

May 05, 2024 10:00 - 22 minutes - 32.9 MB

Do you feel anxious during diets?  Feel nervous you're messing things up?  Feel nervous of whether or not the diet will work?  If so, in today's podcast I explain how to lessen anxiety and have a greater sense of control throughout the diet and a greater sense of certainty that you'll be successful!

2007 - Training - Tips to Increase Strength and Muscle Damage Safely in a Bodybuilding Program

May 04, 2024 10:00 - 26 minutes - 38.5 MB

If you're following a muscle growth program but your progress has stalled today's podcast may have the answer!!!  Muscle growth can plateau due to a plateau in strength development.  In today's podcast I share methods you can use to increase strength safely while still maintaining a muscle growth focus in your training!

2006 - Nutrition - Tips to Increase Calories Comfortably

May 03, 2024 10:00 - 34 minutes - 50.7 MB

Are you struggling to eat more in order to grow?  If so, today's podcast will help!!!  In today's podcast I share tips for how to increase calories but in a comfortable way!  In a way that allows for less digestive stress and is sustainable over time so you can be more consistent which will produce greater results!

2005 - Q&A - Nutrition Facts Labels - Understanding & Usage

May 02, 2024 10:00 - 24 minutes - 36 MB

Have you been confused or intimidated by nutrition facts labels?  Have you ever wondered what all the numbers meant and how they related specifically to YOUR needs?  In today's podcast I discuss what is covered on the label and how you can simplify the information to best apply what's included specific to your needs!

2004 - Mindset - How to Get What You Want

May 01, 2024 10:00 - 32 minutes - 47.1 MB

What do you want?  Are you getting it?  In successfulness discussions and motivational content we often hear iterations of "What you want is in what you avoid" which is true but... do we truly look into why we are avoiding those things?  In today's podcast we discuss the "why" and what you can do to best address it!

2003 - Training - Managing External Rotation Shoulder Pain During Back Squats

April 30, 2024 13:00 - 34 minutes - 50.5 MB

Are you struggling with shoulder, elbow, or wrist pain when squatting?  If so, today's podcast WILL help!!!  In today's podcast I explain the reasoning for the pain, how to address it, but also to what depth to address it so that not only do you eliminate pain BUT you're able to stay strong and stable in BOTH the Squat and Bench!!!

2002 - Nutrition - How I Gained Over 100lbs While Lowering My Body Fat Percentage

April 29, 2024 10:00 - 20 minutes - 29.5 MB

Want to gain a MASSIVE amount of mass?  If you're tired of being skinny or skinny/fat and you're ready to get JACKED today's podcast WILL HELP!!!  In today's podcast I discuss how I gained over 100lbs without getting fat AND how YOU can do the same!!! 

2001 - Q&A - Nutrition Adjustments as Weight Change Progresses - Fat Loss

April 28, 2024 10:00 - 28 minutes - 40.9 MB

Would you like to know exactly what and how to adjust your diet to ensure you can reach your fat loss goals?  Today's podcast will help!!!  In today's podcast I teach what adjustments you can make to your diet or a client's diet to ensure continued progress!!!  Tons of great information!!!

2000 - with Meredith - Flashback Fundemonium

April 27, 2024 10:00 - 1 hour - 98.7 MB

TWO THOUSAND podcasts!?!?  Wow!!!  In honor of our 2,000th podcast Meredith and I discuss fitness trends from the 2,000s in some flashback fun!  Some good memories and laughs!!!

1999 - Mindset – Finding Happiness IN Challenge

April 26, 2024 10:00 - 27 minutes - 40.1 MB

Do you struggle with balancing happiness and a pursuit of continued improvement?  You want happiness so you focus on slowing down and enjoying what you have, but, you then feel discontentment because you feel stagnant and that things aren't progressing... but, when you push for progress you're overworked, tired, and discontent again... what do you do?  Listen to today's podcast to find out!!!

1998 - Nutrition - Golden Rules for the Golden Years - How to Look and Feel Great as You Age

April 25, 2024 10:00 - 33 minutes - 49.2 MB

Want to look and feel great as you continue to age?  Are you worried that older age will bring a decline in physical health?  Listen to today's podcast to find out what you can focus on in order to be and stay your best as you age!!!

1997 - Q&A – The Effects of Switching to a High Fat Diet

April 24, 2024 10:00 - 33 minutes - 49.2 MB

Are you considering a high fat diet to improve overall health including specific health changes such as increased insulin sensitivity?  If so, today's podcast can help!  In today's podcast I discuss a question posed recently by Dr Shawn Baker, the creator of the Carnivore Diet, that discusses the impact of switching from a mixed diet to a high fat diet.  Lots of great information!!!

1996 – Mindset – Self-Pity

April 23, 2024 10:00 - 10 minutes - 15.9 MB

Are you struggling with self-pity?  Are you focused on the negatives of the past, and potentially allowing them to create negatives in your future by discouraging positive, progressive action?  Today's podcast can help!  I discuss self-pity and how we can work to process and adjust for it so we can grow into a better future.

1995 - Training - Leg Workout Template for a Personalized Blend of Growth and Athleticism

April 22, 2024 10:00 - 36 minutes - 52.9 MB

Want great results, but, you also like variety and freedom within your training?  In today's podcast I teach a leg workout template that ensures you'll achieve your desired outcome BUT with the ability to personalize your workouts to your individual needs and preferences, AND be able to do that continuously for a really long time!!!  So, great results AND freedom within training, an excellent combination!!!

1994 - Nutrition - Weight Change Factors vs Experience Factors

April 19, 2024 10:00 - 22 minutes - 33.3 MB

When it comes to what you eat, when you eat, how much you eat... specific factors will have a direct impact on your weight and other factors only have an impact on how you feel.  It's important to know the difference so that you can create a personalized approach to dieting AND understand the true impact of when you make nutritional mistakes so you don't lose motivation.  Listen in to learn more!!!

1993 - Q&A - Five Carb Questions

April 18, 2024 10:00 - 10 minutes - 15.9 MB

Have questions about Carbs?  In today's podcast I answer five listener-provided questions on Carbs including timing, type, and how to properly track them in relation to fiber and sugar alcohols.  A quick podcast, but good info!!!

1992 - Mindset - Neurological Programming - The Need for Neutrality

April 17, 2024 10:00 - 24 minutes - 36.2 MB

What is the right mindset for success?  We know a negative mindset is generally not helpful... but, is a positive mindset any better?  In today's podcast we discuss the cons of both a negative and a positive mindset and explain how a neutral mindset is actually best for long-term success!

1991 - Training - Which is Better for Fat Loss - Steady State Cardio, Interval Cardio, or Weight Training

April 16, 2024 10:00 - 30 minutes - 44.4 MB

If you've wondered which type of exercise is best for fat loss... here's the answer!!!  And it may surprise you!!!  Hint... weight training MAY NOT be best for everyone!  Listen in to learn more!!!

1990 - Nutrition – Protein Hierarchy within Diet Structure for Building Muscle

April 15, 2024 10:00 - 18 minutes - 26.8 MB

If you want to build muscle as efficiently as possible today's podcast is a MUST!!!  In today's podcast I discuss what protein aspects are most important and in what order each aspect should be addressed!  Great information!!!

1989 - Q&A - Metabolic Rebuilding - Expectations and Process of Reestablishing Proper Nutrition and Training

April 14, 2024 10:00 - 35 minutes - 52.3 MB

If you're dieting but not seeing the progress you expected... today's podcast can help explain why!  For many people they aren't starting a diet with a healthy body which can alter the way their body responds to the diet versus what the person may have expected.  Listen to today's podcast to learn more!!!

1988 - Mindset - Developing Long-Term Consistency

April 13, 2024 10:00 - 38 minutes - 55.6 MB

Would you like to improve your consistency with positive habits?  Two ways to improve consistency are to increase the value of doing the habit AND to reduce the value of not doing the habit.  Listen in to today's podcast to find out more!!!

1987 - Training - Addressing Poor Shoulder Health

April 12, 2024 10:00 - 25 minutes - 37.5 MB

Do you struggle with poor shoulder health?  Poor overhead mobility?  Stabbing pain when trying to do anything overhead?  If you do, or if a client of yours does, today's podcast can help!  In today's podcast we discuss what should be addressed in relation to shoulder health in your workouts to not only improve poor shoulder health but to eliminate it for good!

1986 - Nutrition - Minimizing Daytime Eating Without Sacrificing Fat Loss and Energy

April 11, 2024 10:00 - 23 minutes - 34.2 MB

Do you struggle to find time to eat during the day, BUT, you want to maximize your body composition AND have better daytime energy?  If so, in today's podcast I explain how you can structure your daily eating so you can minimize food needed during the day but still maximize daily energy, fat loss, AND muscle growth!!!

1985 - Q&A - Help with Addressing Low Back Pain During Exercise and Daily Activity

April 10, 2024 10:00 - 21 minutes - 31.3 MB

Are you physically fit but still experience low back pain during exercise or daily activity?  It can be super frustrating and may be preventing you from doing activities that you love!  If you are struggling with this issue today's podcast will help!!!  I discuss various reasons for low back pain and give explanations on how to address each potential cause!

1984 - Mindset - Do Better Before Doing More

April 09, 2024 10:00 - 16 minutes - 23.7 MB

Are you struggling to make progress?  You're putting in effort every day but not seeing the results you expect?  In today's podcast we discuss a common reason why people struggle to make progress even though they're putting in daily effort.  Listen in to learn more!

1983 - Training - Programming Structure for Strength, Shape, and Athleticism in Under 60 Minutes

April 08, 2024 13:00 - 36 minutes - 53.8 MB

Want to get stronger, more balanced and visible muscles, AND feel more athletic ALL in under 60 minutes?  If so, today's podcast will tell you how!!!  In today's podcast we discuss a current client's routine including their nutrition that allows them to achieve all of these goals with just four 60-minute workouts a week!!!  And, how YOU can do the same!!!

1982 - Nutrition - Do You Need to Avoid Sugar? Non-Diabetic Sugar Control Impact on Body Fat

April 06, 2024 10:00 - 25 minutes - 36.8 MB

If you're within your macronutrient targets... can you eat sugar and still lose body fat?  What if you want to minimize body fat gains while building muscle... does sugar intake impact that process?  In today's podcast we discuss the impact of sugar intake on body fat control and learn if sugar intake needs to be controlled in order to reach our goals!

1981 - Q&A - Weekly Progressions & Proper Workout Intensity

April 05, 2024 09:00 - 37 minutes - 54.8 MB

Do you have to progress the intensity of your workouts EVERY WEEK in order to make progress?  What are the ways you can make progress in training?  Which of the ways is best for me and my goals?  If you have any of these questions, today's podcast will help!!!  Listen in!!!

1980 - Mindset - You Are Not Special... But That's a Good Thing

April 04, 2024 09:00 - 18 minutes - 27.3 MB

Are you struggling?  Do you feel overwhelmed?  Have you looked at your situation and thought... "There's no way"... "It's too much"... "It can't be done."  If so, today's podcast can help!  You CAN make progress!  You CAN make a difference!  Listen to learn how!

1979 - Training - Programming Education - Strengthening Weaknesses in Large Lifts

April 03, 2024 09:00 - 27 minutes - 40.5 MB

If you want to get stronger in the most effective AND safest way possible, today's podcast can help!!!  When a large lift like Squat, Bench, Deadlift, and other complex lifts that involve multiple joints and multiple muscles starts to fail... how can you continue to progress that lift in a manner that doesn't cause acute injury, systemic fatigue, and frustrating strength plateaus?  Listen in to find out!!!