Episode Summary Steven and Tris get real about why progress stalls—and what to do about it. From learning to feel true intensity (without wrecking your joints) to dialing in hydration, sleep, and peri-workout nutrition, this one’s a practical masterclass on training hard and smart.

Highlights & Takeaways

• Effort is a skill: Many lifters unintentionally “sandbag” sets. Learn to gauge intensity with RPE and smart “two more reps” coaching cues.

• Tempo > Ego: Control the weight. Slow eccentrics, brief pauses, and clean positions create muscular tension (not joint stress).

• Form tells the truth: If the weight is tossing you around, it’s too heavy (for now). Earn heavier loads by owning the positions first.

• Recovery runs the show: Sleep (7–9 hrs), hydration, and stress management determine how hard you can actually train today.

• Hydration 101: Simple checks beat guesswork—aim for a couple of light/clear urinations daily and replace fluids lost in training.

• Carbs that work: Show up fed. Use quick-digesting carbs pre/intra if sessions run long or energy dips; save fiber/fat for further from training.

• Zone 2 is your cheat code: Aerobic work improves between-set recovery, reduces soreness perception, and raises your training ceiling.

• Mindset matters: The story you tell yourself mid-set changes output. Meditation/breathing can sharpen focus and pain tolerance (in a good way).

Practical How-To

• Before you train (60–120 min):

  • Protein + easy carbs, lower fat/fiber if close to the session.

  • Sip fluids; consider electrolytes if you’re a “salty sweater.”

• During training:

  • Move with control: 2–3s down, a crisp half-second pause where useful.

  • Choose stable setups when pushing near-failure (machines or supported DB work).

  • Long sessions? Add an intra-workout carb drink.

• After training (0–2 hrs):

  • Protein + carbs to replenish and recover.

  • Light Zone 2 or a short finisher on some days to build capacity.

• Weekly structure:

  • 2–3 days/week: full body each session.

  • 4 days/week: bias goals (e.g., lower/upper/lower/full if glutes or legs are a priority).

  • Newer lifters: fewer exercises, higher quality, more rest.

Coach Notes ( quotable moments )

• “Every exercise requires core strength—not every exercise builds it.”

• “Heavier weights are something you earn by owning the positions.”

• “If your set feels easy, your results will, too.”

• “Your brain quits before your muscles do—train the head, not just the body.”

Chapters (suggested markers) 0:00 Welcome back + topic setup 3:00 Are you actually training hard enough? (RPE & cues) 10:00 Tempo, pauses, and owning positions 18:00 Recovery levers: sleep, hydration, stress 27:00 Peri-workout nutrition (pre/intra/post) 36:00 Zone 2 cardio for lifters 43:00 Mindset, meditation, and mid-set self-talk 52:00 Programming ideas: 2, 3, and 4-day splits 58:00 Wrap + listener Q&A invite

Resources Mentioned

• RPE scale for strength training (use 8–10 RPE on final hard sets when stable and technical)

• Zone 2 “talk test” (sustainable pace; can speak in full sentences)

• Intra-workout carb options (e.g., cluster dextrin-style powders)

Connect / Ask a Question 📧 steven@davisfitnessmethod.com 📧 tris@davisfitnessmethod.com Have a topic you want us to break down? Email us and we’ll add it to the queue.

CTA If this helped, share it with a training partner and subscribe so you don’t miss the next episode. Train smarter, then go a little harder. 😈