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How does someone smash a 515-pound raw squat at 181 pounds bodyweight? 

What separates elite strength training from the way most people lift weights? And are deloads quietly sabotaging your body recomp progress?

Body recomp, strength training, and lifting weights look very different when world-record powerlifter Steph Mager joins me on this episode. Steph holds the all-time raw squat world record at 181 pounds bodyweight, and she breaks down how a personalized conjugate system helped her build muscle, protect her metabolism, and avoid burnout. 

We unpack why most lifters misunderstand deloads, how evidence-based training balances max effort with volume, and how nutrition and macros shift between off-season and meet prep.

We also dig into women’s fitness, hypertrophy, recovery, and mindset, including how elite lifters manage stress, fuel muscle building, and approach weight loss without sacrificing performance. 

Tune in to learn more.

Today, you’ll learn all about:

0:00 – World record squat context
2:35 – Athlete mindset and ego
9:02– Conjugate training explained
11:58 – Max effort vs dynamic work
26:01 – Deloads most lifters misuse
38:53 – Nutrition and protein targets
50:39 – Learning from failed meets
54:06 – Developing an athlete mindset

Episode resources:

• Instagram: @stephm.fit

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👋 Ask a question or find Philip Pape on Instagram