Where Optimal Meets Practical

About 6 months ago I began an experiment with my own training. I kept my program EXACTLY the same for several mesocycles…or at least that was the plan! I was curious if I would ever run into an actual “plateau” and NEED to change anything, or if I would just get bored. Well, 6 months later here is my update!-Links mentioned in episode⬇️My training experiment (ep. 119)-Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com-Jordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]-Helping you find the balance between OPTIMAL and PRACTICAL-🫶🏼JL

Hypertrophy nerds rejoice…we have another episode with my good friend Bryan Boorstein. Today we’re talking about how to set up RIR at the start of a program and how to progress it week to week. We compare two logical ways of setting this up and discuss the pros and cons of each…although at the end of the day both can work extremely well.We also discuss training to failure and beyond. Is it worth it? Or should you just train to 2-3RIR for everything if it provides the same gains for less fatigue…Or does it?Where to find Bryan⬇️InstagramPodcastParagonWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

⬇️Topics discussed⬇️-What is the theoretical case for reverse dieting?-Common claims-In depth discussion on metabolic adaptation-What does the research say?Breakdown of two main scenarios:After a diet, does going SLOWLY back to maintenance provide any added physiological benefit?Will reverse dieting BOOST your metabolism so you can push through a plateau or make a future diet easier?Link to Eric’s original articleHEREWhere to find Eric⬇️InstagramPodcastMASSMacro FactorWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

⬇️Topics discussed⬇️What is “gut health” and why is it important?What do we know?What do we NOT know?Are microbiome tests worth your money?Fiber: Why, How much, Importance of diversity and what’s up with these high fiber foods like Mission Carb Wraps?-Other episodes with Dr. Adrian⬇️Seed oilsInsulin resistance-Where to find Dr. Adrian⬇️InstagramPodcast-Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com-My Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]-Helping you find the balance between OPTIMAL and PRACTICAL-🫶🏼JL

Back in episode 44 (linked below) Jaebian and I discussed our views on HAES and “Anti-Diet” philosophy..A year later, we’re back with an update.Where to find Jaebian⬇️InstragramSubstackWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

⬇️Topics discussed⬇️Is tracking a good tool or is it triggering?Is tracking triggering or is pursuing weight loss triggeringIs tracking triggering or are you struggling with body dysmorphia?Is tracking triggering or do you just wish this process was easier?Self awareness vs fear of awarenessCan you lose fat and do all the things without tracking?Intuitive eating75 hardWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL🫶🏼JL

**Disclaimer: You do not have to track calories, macros, or anything at all. This podcast assumes you have decided to use some form of tracking for some goal. We will not discuss “should you track at all” in this episode.-In today’s episode we discuss the difference between counting all 3 macros and counting just calories and protein.-I break down the pros and cons of each approach both from a scientific and practical perspective and discuss which might be better for you depending on your goals.-At the end of the day my goal is to give you all the information to help you decide what’s best for you. That’s it 😊-Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com-Jordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]-Helping you find the balance between OPTIMAL and PRACTICAL-🫶🏼JL

When it comes to fat loss, most of what’s discussed on social media or asked in Q&As are these “WHAT” questionsWhat are your calories?What calculator should you use?What is your protein target?What is your goal weight?A lot of the questions are about numbers…And I’m not saying those questions don’t matter. They absolutely do. If you’re gonna track your calories you do need to pick where you’re gonna start. I get it. It’s just that these questions are getting more attention than they deserve.This podcast discusses these “WHAT” questions and how it is probably more important to spend time on the HOW and the WHY if you want to make real, lasting behavior change (which is what is required).-Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com-Jordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]-Helping you find the balance between OPTIMAL and PRACTICAL-❤️JL

Some topics covered⬇️Creatine HCL vs MonohydrateFavorite cable attachmentsBuying a cable machine for home gymFit shamingStubborn fatSleeping during a deficitBuilding triceps at homeImpact of NSAIDs on hypertrophyExercise orderWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL

⬇️Timestamps⬇️(00:40) Satiety differences between different protein sources(02:00) Less weight but more reps than last week. Is that progression?(03:18) Can I cut while recovering from surgery?(03:46) Quad growth(04:19) Myo reps vs Drop sets vs Straight sets(06:45) Bicep training variations(08:25) Type of workouts for fat loss(10:40) Hamstrings get so sore for so long…why?(14:00) Lateral raises pros and cons(17:00) Creatine while recovering from injury(19:14) How to get clients to adhere on the weekends(22:48) KB halos for shoulder mobility(24:53) Long distance running + Hypertrophy training(29:20) Adding direct ab work to my program(31:28) Training up until your wedding(32:55) Why not just train continuously? Why change things + why deload?(38:00) What bar do I use in my videos(38:43) Tips for staying active with a desk job(41:30) Thoughts on kneeling squats(42:40) Pre workout nutrition if you train early(45:40) In between weights…more reps or more weight?(47:45) Pelvic floor training(48:18) Y Raise vs Lateral raise(49:38) Dual cable vs single cable(51:00) Hip ext loading pattern options(52:35) Cluster sets during sarcoplasmic phaseLinks mentioned in episode⬇️Episode with Dr. Alyssa OlenikMy updated thoughts on DELOADSHow often you should change your programWhere to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comJordan’s Coaching Options⬇️Apply for 1:1 Coaching HEREGroup Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL❤️JL