Episode 163 - Return to Prime with The Mad Scientist of Muscle – Nick Nilsson

The Over 40 Alpha Podcast

Ever feel like your workouts just aren’t delivering the same results anymore? You’re training hard, lifting heavy, and doing everything “right,” but somehow, progress stalls. Strength fades. Recovery slows. And your joints? Yeah, they’re not loving it either.

Here’s the truth: it’s not your age—it’s your approach.

That’s why I brought in Nick Nilsson, aka The Mad Scientist of Muscle. This guy has spent decades reinventing the way we build muscle, train smart, and stay strong—especially as we get older. His Return to Prime system isn’t about grinding yourself into the ground. It’s about training smarter, not harder, by optimizing the four key systems that fuel muscle growth.

I put his method to the test, and let me tell you—it humbled me in the best way possible. This workout forced my body to adapt in ways I didn’t even think were possible.

Timestamps:

09:29 Nick's origin story and fitness background

21:00 How Nick created his "best exercises you've never done" brand

28:48 The inspiration behind the Return to Prime program

33:36 Phase 1: Angiogenesis training for rebuilding circulation

46:08 Phase 2: Connective tissue training and hydraulic circulation

1:00:14 Phase 3: Hyperplasia training for increasing muscle fiber numbers

1:10:30 Phase 4: Nervous system efficiency and activation training

1:24:42 Nutrition recommendations for each training phase

1:32:10 Final thoughts: Have fun whith training!

Mentioned Resources:

Mad Scientist of Muscle website: https://www.madscientistofmuscle.com/

The Best Exercises You've Never Heard Of: https://www.fitstep.com/2/the-best-exercises-index/index.htm

Return to Prime: https://www.fitstep.com/2/return-to-prime/index-story.htm

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