#180 - Building Muscle 101: Mastering Tension, Load & Recovery Iron Sights podcast

1:21:27

Welcome back to Iron Sights After Dark Podcast! This episode is part of our SHOT Show 2025 series, and I had the chance to sit down with Frank Proctor—one of the best in the practical and competition shooting world. With a background in Special Forces, Frank spent years honing his skills both in the military and on the range. Over time, he climbed the ranks in competition shooting to become a Grand Master, and in this episode, he breaks down exactly how he did it. Frank’s journey is as interesting as his approach to training, and I let him roll with some great insights. We also talk about what he’s up to now, including his training facility in Alabama and his work helping others improve their skills behind the gun. Whether you’re into tactical shooting, competition, or just love hearing from top-level shooters, this episode is packed with knowledge and stories you won’t want to miss. Timestamps: 00:00 Intro 05:31 Frank’s Early Career & National Guard 11:21 Special Forces Training & Deployments 27:43 Transition to Competitive Shooting 41:33 Army Marksmanship & Ammo Adventures 43:10 Dry Fire Training & Breakthroughs 46:20 From Training to Competitions 50:09 Evolution of Shooting Skills 54:24 Starting a Professional Shooting School 55:14 Social Media & Networking in Shooting 59:29 Innovations in Shooting Equipment 01:17:17 Future Plans & Exciting Projects 01:20:20 Closing Thoughts & Farewells Red Dot Fitness Training Programs: rdfprograms.com Online Membership (Full Access To All Programs & Virtual Coaching): https://www.reddotfitness.net/online-membership Virtual Coaching: https://www.reddotfitness.net/virtual-coaching Self-Guided Programs: https://www.reddotfitness.net/Self-Guided-Programs1 Connect With Us: Website - https://ironsightspodcast.com/ Instagram - https://www.instagram.com/ironsightspodcast/ Facebook - https://www.facebook.com/…

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#185 - Muscle Building Tips Every Hardgainer Should Know 51:15

4 дні тому51:15

51:15

Welcome back to the Iron Sights Podcast! In this episode, the crew from Red Dot Fitness breaks down the best strategies for gaining muscle as a hard gainer. We’ll cover what it means to be a hardgainer, how to determine if you fall into this category, and the specific challenges that come with it. Whether you struggle to build muscle or just want to optimize your growth, we’re exploring nutrition, training, and key solutions to help you see real results. Enjoy the show! - 25% OFF! Red Dot Fitness Programs: rdfprograms.com Red Dot Fitness Training Programs: rdfprograms.com Online Membership (Full Access To All Programs & Virtual Coaching): https://www.reddotfitness.net/online-membership Virtual Coaching: https://www.reddotfitness.net/virtual-coaching Self-Guided Programs: https://www.reddotfitness.net/Self-Guided-Programs1 - Timestamps: 00:00 Intro 01:47 Hardgainers & Somatotypes 06:08 Ectomorphs vs. Mendomorphs vs. Endomorphs 09:59 Ectomorph Challenges & Strategies 11:14 Personal Experiences & Tips 17:28 Optimizing Protein & Gut Health 25:26 Probiotics, Enzymes & Dairy Sensitivity 30:47 Carbs for Muscle Gain 35:47 Best Workouts for Ectomorphs 41:44 RDF Strong Program & Supplements - Connect With Us: Website - https://ironsightspodcast.com/ Instagram - https://www.instagram.com/ironsightspodcast/ Facebook - https://www.facebook.com/…

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#155 After Dark - Shot Show 2025: Kingsley Pinderhughes III w/ KingPix Media 1:28:11

7 днів тому1:28:11

1:28:11

In this episode, I had the pleasure of sitting down with the one and only Kingsley Pinderhughes III, better known as Kingpix Media on Instagram. If you’ve spent any time in the tactical community online, you’ve probably seen his hilarious and satirical content. He’s the mastermind behind the “Punch Out & Go to Work” persona, and his sharp wit has left no one off the table. In this conversation, we dive into his background, his journey in law enforcement and the military, and what drives his creative process. This was a fun and insightful conversation that’ll make you appreciate the work that goes into crafting an online persona. Sit back, relax, and enjoy this episode of the Iron Sights Podcast ! Timestamps: 00:00 Intro 07:07 Rise of KingPix Media & Photography 12:13 Videography & TikTok Breakthrough 23:57 Balancing Family, Creativity & Comedy Roots 41:10 Law Enforcement Career & Officer Survival 45:16 Joining the SWAT Team & Work-Life Balance 47:16 Social Media & Leadership in Law Enforcement 55:19 Humanizing the Badge & Prioritizing Officers 1:03:38 Creative Ventures & SHOT Show 1:25:07 Final Thoughts & Reflections Red Dot Fitness Training Programs: rdfprograms.com Online Membership (Full Access To All Programs & Virtual Coaching): https://www.reddotfitness.net/online-membership Virtual Coaching: https://www.reddotfitness.net/virtual-coaching Self-Guided Programs: https://www.reddotfitness.net/Self-Guided-Programs1 Connect With Us: Website - https://ironsightspodcast.com/ Instagram - https://www.instagram.com/ironsightspodcast/ Facebook - https://www.facebook.com/…

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#184 - Five Biggest Mistakes Men Over 40 Make with Fat Loss 47:04

12 днів тому47:04

47:04

Welcome back to another episode of the Iron Sights Podcast! Today, I’ve got the crew from Red Dot Fitness—Steven, Ryan, CeCe, and myself—breaking down the five biggest mistakes men over 40 make with fat loss. If you’re a middle-aged guy looking to ditch the baggy clothes and feel confident in a t-shirt again, this episode is for you... We’re tackling whether you’re just ticking boxes and expecting results that never come and, more importantly, how to fix it. From structured muscle-building programs to key mindset shifts, we’re giving you the roadmap to sustainable fat loss and strength gains. Enjoy the show! - 25% OFF! Red Dot Fitness Programs: rdfprograms.com Red Dot Fitness Training Programs: rdfprograms.com Online Membership (Full Access To All Programs & Virtual Coaching): https://www.reddotfitness.net/online-membership Virtual Coaching: https://www.reddotfitness.net/virtual-coaching Self-Guided Programs: https://www.reddotfitness.net/Self-Guided-Programs1 - Timestamps: 00:00 Intro 01:54 Fat Loss for Men Over 40 03:57 Common Misconceptions 06:57 Protein & Macronutrient Balance 09:18 Pitfalls of Popular Diets 17:43 Effective Weightlifting Strategies 26:51 Quality Sleep & Recovery 40:57 Supplements & Hormones 44:13 Fundamentals for Men Over 40 Connect With Us: Website - https://ironsightspodcast.com/ Instagram - https://www.instagram.com/ironsightspodcast/ Facebook - https://www.facebook.com/…

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#154 After Dark - Shot Show 2025: Richie Arnold w/ RA Tactics 2:02:24

14 днів тому2:02:24

2:02:24

In this episode of Iron Sights After Dark, I sit down with Richie Arnold, a highly experienced law enforcement officer and SWAT leader, to break down two major incidents that rocked the nation on New Year’s 2024-25. We discuss the tragic events in New Orleans, where a truck attack claimed multiple lives, and the shocking explosion of a Tesla Cybertruck outside the Trump International Hotel in Las Vegas. Richie shares his insights on how major metropolitan agencies prepare for and respond to crises like these, drawing from his firsthand experience, including his response to the 2017 Mandalay Bay shooting. Timestamps: 00:00 Intro 04:52 Richie’s Background 06:54 Joining SWAT 15:00 Recruitment Challenges 26:24 Training & Public Expectations 41:24 Life in SWAT 49:29 Raw Tactics Intro 59:34 Training & Perception 01:11:38 Motivation in Law Enforcement 01:22:56 Training & Budget Issues 01:32:23 Situational Awareness 02:00:55 Final Thoughts Red Dot Fitness Training Programs: rdfprograms.com Online Membership (Full Access To All Programs & Virtual Coaching): https://www.reddotfitness.net/online-membership Virtual Coaching: https://www.reddotfitness.net/virtual-coaching Self-Guided Programs: https://www.reddotfitness.net/Self-Guided-Programs1 Connect With Us: Website - https://ironsightspodcast.com/ Instagram - https://www.instagram.com/ironsightspodcast/ Facebook - https://www.facebook.com/…

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IEP36: The IEP Performance & Readiness Tracks 19:40

16 днів тому19:40

19:40

Take The Free IEP Assessment: https://iep-assessment.com/ Behind The Mic: Scott Howell Aaron Dugger Jacob Heppner IEP Programs: ◼️Strength Program: https://iepstrength.com/ ◼️Speed & Power Program: https://iepspeedandpower.com/ ◼️Capacity Program: https://iepcapacity.com/ ◼️Performance Track: https://iepperformance.com/ Download In Extremis Performance Free Guides: ◼️https://iep-guides.com/ Follow IEP: ◼️Website - https://inextremisperformance.com/ ◼️Instagram - https://www.instagram.com/inextperformance/…

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#183 - 4 Ways to Wreck Your Metabolism (And How to Fix It!) 53:06

18 днів тому53:06

53:06

In this episode, the whole crew—Ryan, Steven, CeCe, and I—are breaking down the top four ways people mess up their metabolism. Whether you’re new to fitness, have been grinding for years, or stuck in that frustrating yo-yo cycle, chances are you’ve made some of these mistakes. But don’t stress—it’s not game over! We’ve got simple, practical tips to help you fix it, boost your metabolism, and get back on track for long-term fat loss, better performance, and overall health. 25% OFF! Red Dot Fitness Programs: rdfprograms.com Red Dot Fitness Training Programs: rdfprograms.com Online Membership (Full Access To All Programs & Virtual Coaching): https://www.reddotfitness.net/online-membership Virtual Coaching: https://www.reddotfitness.net/virtual-coaching Self-Guided Programs: https://www.reddotfitness.net/Self-Guided-Programs1 Timestamps: 00:00 Intro 03:01 Understanding Metabolism 04:41 Mistake #1: Too Much Cardio & Eating Less 06:57 The Pitfalls of Excessive Cardio 14:05 Mistake #2: Fasting & Skipping Meals 26:59 Understanding Carbohydrate Storage 28:27 Mistake #3: Leaning on Endurance Training 32:33 The Pitfalls of Low Power Mode 37:07 Mistake #4: Boosting Fat Loss with Supplements & Pharma 50:20 Rebuilding Your Metabolism Connect With Us: Website - https://ironsightspodcast.com/ Instagram - https://www.instagram.com/ironsightspodcast/ Facebook - https://www.facebook.com/…

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#153 After Dark - Shot Show 2025: Scott Jedlinski w/ Modern Samurai Project 1:39:33

21 день тому1:39:33

1:39:33

Here’s another Iron Sights Podcast episode coming off Shot Show 2025, featuring Scott Jedlinski of Modern Samurai Project. When I started my journey to becoming more confident with firearms, I noticed nearly every instructor I trained with credited Scott for shaping their approach to shooting—especially with the red dot pistol. Despite hearing his name so often, I had never taken a Modern Samurai Project course—until about a week after this interview. After finally experiencing his instruction firsthand, I understood why so many top-tier instructors reference his methods. In this episode, we dive into Scott’s unique path to firearms instruction and his remarkable rise in the industry. We discuss his philosophy on shooting and teaching, the principles behind his methodology, and the “why” that drives everything he does. Scott is one of the busiest instructors out there, running countless classes each year, and his insights are invaluable for anyone serious about improving their skills. Enjoy the show! Timestamps: 00:00 Intro 04:28 Scott Jedlinski’s Background 07:19 The Rise Of Modern Samurai 09:35 Teaching And Competition 19:06 Philosophy Of Instruction 35:33 Growth Of Shooting Sports 40:19 Changes In Instruction Methods 42:54 Principles Vs. Techniques 46:42 Athleticism In Shooting 53:54 Influence Of Top Competitors 1:01:09 Learning From Different Styles 1:11:26 Becoming A Grandmaster 1:13:45 Gunfights Vs. Competitions 1:16:58 Importance Of Technique 1:30:02 Goals For 2025 Red Dot Fitness Training Programs: rdfprograms.com Online Membership (Full Access To All Programs & Virtual Coaching): https://www.reddotfitness.net/online-membership Virtual Coaching: https://www.reddotfitness.net/virtual-coaching Self-Guided Programs: https://www.reddotfitness.net/Self-Guided-Programs1 Connect With Us: Website - https://ironsightspodcast.com/ Instagram - https://www.instagram.com/ironsightspodcast/ Facebook - https://www.facebook.com/…

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IEP 35: Are You Violating These Key Training Principles? 25:07

23 дні тому25:07

25:07

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#182 - Training For Life: Strength & Skills Beyond The Gym 45:09

25 днів тому45:09

45:09

Welcome back to the Iron Sights Podcast! Today, we’re in the studio with the full crew—Steven, Ryan, Cece, and myself—diving into a topic that goes beyond the gym. We’re talking about training for life outside of fitness. The people who see the best results aren’t just focused on weight loss or muscle building; they’re connected to something bigger. What are the real-life tasks and goals that your gym training supports? Whether it’s improving performance for a sport, staying strong for your career, or simply being ready for whatever life throws at you, we’re giving you a new way to think about your training and its purpose. 25% OFF! Red Dot Fitness Programs: rdfprograms.com Red Dot Fitness Training Programs: rdfprograms.com Online Membership (Full Access To All Programs & Virtual Coaching): https://www.reddotfitness.net/online-membership Virtual Coaching: https://www.reddotfitness.net/virtual-coaching Self-Guided Programs: https://www.reddotfitness.net/Self-Guided-Programs1 Timestamps: 00:00 Intro 02:06 Last Year’s Fitness Journey 02:41 New Goals for the Year 04:49 Challenges of Outdoor Sports 09:06 The Importance of Play 11:47 Exercise for an Active Life 21:55 Adjusting Training for Basketball 24:39 Foundational Resistance Training 29:19 Strength and Conditioning Principles 30:55 Fitness Mindset and Lifestyle 37:54 The Role of Physicality in Life 42:30 Final Thoughts on Health Connect With Us: Website - https://ironsightspodcast.com/ Instagram - https://www.instagram.com/ironsightspodcast/ Facebook - https://www.facebook.com/…

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#152 After Dark - Shot Show 2025: Brent Tucker w/ Anti Hero Podcast & First Responder's Coffee & Cigar Co (FRCC) 2:12:03

28 днів тому2:12:03

2:12:03

In this episode of the Iron Sights Podcast, I had the opportunity to sit down with Brent Tucker. Brent Tucker is a retired United States Army Delta Force Operator, Purple Heart Recipient, and has a distinguished twenty-year career in Special Ops. He is the co-host of The Antihero Podcast, owner of First Responder's Coffee & Cigar Company, and amongst his other acts of civil service trains SWAT teams and first responders nationwide. This time, he’s stepping out of the interviewer’s chair and into the hot seat, where we tackle real, unfiltered conversations on topics that matter. If you haven’t already, make sure to check out The Anti Hero Podcast—it’s packed with must-hear stories. Now, sit back and enjoy this episode with Brent Tucker! Timestamps: 00:00 Intro 10:16 Tim Kennedy Episode & Public Reactions 14:01 The Antihero Podcast’s Mission 22:23 Truth in Storytelling 50:09 Speaking Out & Community Support 56:59 First Responder Coffee & Business Challenges 01:21:02 Training Law Enforcement: Challenges & Rewards 01:44:51 Solutions & Citizen Responsibility 02:08:24 Podcast Impact & Reflections Red Dot Fitness Training Programs: rdfprograms.com Online Membership (Full Access To All Programs & Virtual Coaching): https://www.reddotfitness.net/online-membership Virtual Coaching: https://www.reddotfitness.net/virtual-coaching Self-Guided Programs: https://www.reddotfitness.net/Self-Guided-Programs1 Connect With Us: Website - https://ironsightspodcast.com/ Instagram - https://www.instagram.com/ironsightspodcast/ Facebook - https://www.facebook.com/…

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IEP 34: Performance Programming for the Knowns vs. Unknowns 24:55

4 weeks тому24:55

24:55

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#181 - Nicotine: The Impacts, Effects & Performance Benefits 1:17:04

5 weeks тому1:17:04

1:17:04

In this episode of the Iron Sights Podcast, we tackle a topic that many have been asking about—the use of nicotine and its impact on human performance. Joined by Ryan, Stephen, CeCe, we break down the science behind nicotine, how it affects the brain and body, and the potential advantages and disadvantages it may have. From pouches, dip, chew, and smoking to patches, lozenges, and gum, we cover it all—including the recent FDA authorization of nicotine products. Whether you’re a current user, skeptical about it, or just looking for more information, this episode is here to help you make informed decisions about nicotine use. 25% OFF! Red Dot Fitness Programs: rdfprograms.com Red Dot Fitness Training Programs: rdfprograms.com Online Membership (Full Access To All Programs & Virtual Coaching): https://www.reddotfitness.net/online-membership Virtual Coaching: https://www.reddotfitness.net/virtual-coaching Self-Guided Programs: https://www.reddotfitness.net/Self-Guided-Programs1 Timestamps: 00:00 Intro 02:19 Introduction and Today’s Topic: Nicotine 07:36 Neurocognitive Benefits of Nicotine 12:48 Nicotine’s Impact on Performance 20:04 Nicotine’s Acute and Long-term Effects 29:19 Nicotine Pouches vs. Traditional Tobacco 39:29 Concerns About Youth and Vaping 42:07 Nicotine’s Impact on Metabolism and Fat Burning 43:49 Nicotine and Athletic Performance 51:19 Addiction and Dependency 1:02:29 Nicotine’s Application in Focus and Fine Motor Skills 1:16:42 Recommendations Connect With Us: Website - https://ironsightspodcast.com/ Instagram - https://www.instagram.com/ironsightspodcast/ Facebook - https://www.facebook.com/…

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#151 After Dark - Shot Show 2025: Mike Mihalski & Kyle Grothues w/ Sons Of Liberty Gun Works 1:34:53

5 weeks тому1:34:53

1:34:53

In this episode of Iron Sights Podcast, I sit down with Mike Mihalski & Kyle Grothues, two high school buddies who turned their passion into one of the top rifle and parts manufacturers in the industry. These guys aren’t just business owners; they’re hands-on, in-the-trenches gun nerds who put in the work, both in their factory and face-to-face with their customers. We dive into their journey, the challenges they’ve faced, and what makes their approach unique in an industry filled with big names and custom builders. This conversation was even more special because it took place at Shot Show 2025, inside Staccato Vegas (formerly Prairie Fire). If you’re into firearms, you’ve probably seen Mike and Kyle on Instagram, other podcasts, or at industry events. They bring energy, knowledge, and an unfiltered perspective on what it takes to stand out in this competitive space. Timestamps: 00:00 Intro 05:30 Sons of Liberty Origins 08:47 Challenges & Growth 14:22 Innovations & Future 22:20 Law Enforcement Expansion 33:26 Innovation & Intuition 35:02 Future-Proofing Firearms 38:06 Decline of Customer Service 41:03 Importance of Customer Retention 56:25 Scaling While Maintaining Quality 01:02:29 Consistency in Manufacturing 01:05:05 Building Company Culture 01:10:03 Hiring the Right People 01:15:36 Industry Challenges & Innovation 01:23:39 Social Media’s Impact 01:31:32 Future Plans for SHOT Show 2025 Red Dot Fitness Training Programs: rdfprograms.com Online Membership (Full Access To All Programs & Virtual Coaching): https://www.reddotfitness.net/online-membership Virtual Coaching: https://www.reddotfitness.net/virtual-coaching Self-Guided Programs: https://www.reddotfitness.net/Self-Guided-Programs1 Connect With Us: Website - https://ironsightspodcast.com/ Instagram - https://www.instagram.com/ironsightspodcast/ Facebook - https://www.facebook.com/…

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IEP33: Conjugate vs. Tier Training 22:36

5 weeks тому22:36