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Should you take every set to failure? Just the la

Should you take every set to failure?

Just the last one of each exercise?

here’s what we know:

Going to failure on every set all the time is likely suboptimal for hypertrophy

Going to failure does provide the most stimulus per set

But it also causes the most fatigue

And that tradeoff of stimulus to fatigue when taking every single set to failure probably isn’t as optimal as some other options

What about the last set of each exercise?

That can be a fine strategy!

It’s a smidge on the arbitrary side and maybe there’s room for being a bit more specific as to how we’d use failure across a mesocycle but it’s a decent rule of thumb because it tells me two things

1) You’re not ALWAYS going to failure

2) You’re not NEVER going to failure

Once we’re in that “sometimes going to failure” we’re closer to where we probably wanna be

While taking your sets to failure does give the most stimulus per set,

I’d say the best benefit of failure training is helping you realize what failure FEELS like so you know what it’s like to go “close to failure” which is more importantly where we’ll want to spend the majority of our time for hypertrophy

Going all the way to failure gives you objective data of what you’re capable of and helps you learn what training hard feels like so you can do a better job of “getting close to failure” on the majority (if not all) of your sets.

❤️JL

New Mesocycle kicking off next week! Mesocycle ju

New Mesocycle kicking off next week!

Mesocycle just means “block of training”

While you absolutely CAN join anytime...

The start of each mesocycle is likely the BEST time

You’ll get a chance to do deload/intro week with us and really learn the program and drop some fatigue so you can crush it

The new program will be loaded into the app this FRIDAY

It’s $27/mo

You get way more than you pay for

And there’s literally a 7-day free trial...

If you wanna learn more about the program/group there is a podcast in my bio that goes over everything!

If you’ve been sitting on the fence thinking about joining...

Now’s the time

❤️JL

If there are no GOOD or BAD foods (without proper

If there are no GOOD or BAD foods (without proper context)

What might be some actually helpful ways that we can think about/classify different foods?

Here are 4 potentially helpful categories we can look at when assessing foods

1: Taste: Taste is important. It’s a fact. Does this taste good? does it taste like shit? it’s an important question

The problem is when we look at the rest of this list...and when it comes to creating the meals that you eat on a day to day basis, while making our food taste good is for SURE a good plan...maybe making it the most important thing all the time isn’t the BEST plan for health-related goals.

2: Nutrient density - how nutritious is this food per calorie? Blackberries? Ton of nutrients, little calories. Croissant? ton of calories, little nutrients.

3: Caloric density or Volume - basically how much of this food do I get to eat for a certain amount of calories? Watermelon would be a very high volume food that you can eat a lot of for very little calories, and a brownie would be the opposite

These last two are probably my unsung heroes of this list

4: Satiety:calorie / How you feel after eating it

Satiety per calorie just means how satiated am I going to be for the amount of calories I’m eating. 700 calories of pasta? not satiated at all. 700 calories of chicken, asparagus, and roasted potatoes, stuffed.

When it comes to how you feel after eating it...I think of myself during a work day. I know that after I eat I have to go back to work and want to make sure I’m feeling good and not in a food coma for the rest of the day. That doesn’t mean avoid carbs or any of that nonsense. It just means personally for YOU what are meals that leave you feeling satisfied, not hungry, and with good energy.

If more people built meals by asking the question “what’s going to leave me feeling satisfied, NOT hungry, and feeling really good after this?” I think those would be helpful questions to ask instead of just “what sounds yummy”

Do you really need to get 10k steps? Well, for st

Do you really need to get 10k steps?

Well, for starters, 10k is a pretty arbitrary number that started as a marketing campaign for step trackers

But that doesn’t mean it might not be a helpful benchmark

Why are you getting steps in the first place?

1️⃣To burn calories

Yeah I usually don’t love the idea of exercising with this at the forefront of your motivation

(especially not resistance training...)

But it’s the truth.

It helps burn calories. And that’s important.

2️⃣Cardiovascular health

Yeah...walking is good for your heart

Like...REALLY good.

Who the fuck knew?

I think this goes a little too under the radar and people assume you always need to #crushIT

Honorable mention: for mental health. Getting outside or even a break from sitting to walk on the treadmill is likely a good thing for your mental health

So the question remains, how many steps should you get?

Well, Let’s look at those 2 reasons:

You should get enough steps that allows you to, when combined with some monitoring of nutrition, maintain your bodyweight (or lose if you so choose)

And enough steps that, in conjunction with the rest of your physical activity, (maybe you lift, swim, have a physical job, etc) allows you to have a healthy heart

Long story short, 10k isn’t a bad benchmark but it’s arbitrary. There’s no special switch that happens when you hit 10k

If you also lift weights rigorously a few times a week that’s amazing for your heart and maybe you don’t need to JACK up your steps for that specific reason

Maybe your nutrition is on point and you’re in slightly less need to use steps to help you maintain your weight

And while the last 2 statements are definitely true...

”we”, as a country, aren’t healthy!

The vast majority of us should be getting more steps

So do you NEED 10k?

IDK...it’s definitely arbitrary...so no

But I would say somewhere been 8-10k is a nice ballpark that represents a level of activity that will support cardiovascular health (especially alongside resistance training), weight maint, and there’s some cool stuff on appetite regulation via increased activity levels too that maybe we’ll talk about another time

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