Most lifters think they’re not growing because they’re not training hard enough — but what if the problem isn’t effort, it’s leverage? In this episode, Steven Davis and Tris Cason break down why you might not feel the muscle you’re trying to train and what that really means for progress.

They cover everything from exercise setup and body positioning to tempo, tension, and how to tell if your training is actually effective. You’ll learn how to stop chasing numbers and start chasing stimulus — so you can build real muscle, move better, and train without pain.

If you’ve ever wondered, “Why can’t I feel it in my glutes?” or “Am I even doing this right?”, this one’s for you.

Two common reasons:

1. The muscle isn’t positioned to create leverage.

2. It’s simply too weak or underdeveloped to generate strong feedback.

“If a muscle isn’t in a position to create leverage, you won’t feel it — that doesn’t mean it’s not working.”

A client couldn’t feel their glutes because their setup limited hip movement. Adjusting pad height and foot placement shifted tension back to the glutes.

“Too high or too low with your feet and it becomes more adductor or quad — not glute.”

Numbers alone don’t define progress. Tempo, form quality, and control determine whether the muscle is getting real tension.

If you feel crunches in your neck, it’s often due to weak cervical flexors or poor positioning. Use an ab mat or chin tuck to fix the issue.

Adding weight too fast leads to “ego lifting.” Steven uses the tree-chopping analogy — real progress comes from consistent tension in the same spot, not random effort.

“Who cares about that extra rep if you had to throw away your form to get it?”

Pre-fatiguing muscles rarely enhances results. What helps more is adjusting pressure gradients and positional awareness — like activating hamstrings before squats to improve balance and range.

Gentle static stretching and using opposing muscles to lengthen tight ones works better than aggressive stretching. Example: pulling lats through range before pressing to open shoulders.

“Stretching doesn’t kill performance — not accessing tissue does.”

Soreness isn’t always a sign of poor recovery. Often it’s just lingering sensitivity. You can still train, but shift to different resistance profiles (e.g., train lengthened positions if short range is sore).

Leaning into structure (like locking out joints) bypasses muscle tension. Examples:

• RDLs where you “hang on your skeleton.”

• Dumbbell presses with straight vertical arms removing chest tension.

“Your body will find any way to compensate when it gets tired.”

Not every improvement means heavier weight. Sometimes, progress means upgrading the pattern — e.g., from bilateral to contralateral split squats. The goal is stability and control first.

Chasing load can create dysfunction. Exercises that “rate-limit” how heavy you go can protect recovery and movement quality.

“If you’re chasing numbers but moving worse, you’re not progressing — you’re just rehearsing dysfunction.”

• Focus on leverage and position first.

• Don’t panic if you can’t feel a muscle yet — strength and sensation develop together.

• Regress to progress.

“Everything you want from training comes from doing it right — not doing more.”

Hosts: Steven Davis & Tris Cason Duration: ~1h48m Release Date: November 1, 2025

Steven and Tris break down the real role of rep ranges, intensity, and execution in training outcomes. If you've ever asked, “How many reps should I be doing?”—this episode flips that on its head. Because it’s not about the reps… it’s about what they mean and how you’re doing them.

• Why textbook rep ranges miss the point

• How intensity (RPE/RIR) is often misunderstood—and misapplied

• What “failure” actually feels like (and why most people never get there)

• How exercise execution > exercise selection

• When squatting more isn’t helping—and what to do instead

• Rep ranges are context tools, not guarantees of outcome

• Training to failure ≠ “when it burns”—it’s what you can’t complete with form

• Execution > weight — quality reps beat heavy garbage

• Use RPE or RIR to manage fatigue and build consistency across a week

• Form-focused training should be prioritized before chasing intensity

• Regression is progression if it gets you better tension and output

• RPE/RIR frameworks to scale intensity without burnout

• Prelipin’s Chart to understand optimal volume by training goal*

• Cue-based coaching: “drive through the floor,” “show me you own the position”

• Joint alignment fixes for hamstring curls, lunges, and split squats

• Goblet squat progressions as a learning tool before barbell lifts

• Lifters plateauing despite following “programs”

• Coaches struggling to teach intensity without injury

• GenPop clients wanting muscle + joint safety

• Anyone who’s been doing 3x10 forever… and wondering why nothing’s changing

“Your reps don’t matter if your effort is trash.” – Tris

“Most people stop when it burns, not when they fail.” – Steven

“You don’t earn the barbell just because you want it.” – Steven

“Task completion is the enemy of actual progress.” – Tris

Steven and Tris break down how to actually apply your macros in real life, not just in your MyFitnessPal app. Whether you're a numbers geek or just trying to stop falling off every weekend, this episode is packed with practical strategies, relatable moments, and real-world nutrition insights for those trying to bridge the gap between tracking macros and living life.

• Why most people struggle to connect their tracked macros to real meals.

• How to build meals around your "big rocks"—protein and fat first, then carbs.

• The logic behind setting calories by feel, tracking, or outcome data—not just calculators.

• Why flexibility in your diet starts with consistency, not chaos.

• How to navigate restaurants, date nights, and spontaneous meals without blowing your progress.

• Strategies to portion estimate home-cooked meals like enchiladas or stir-fry without panic.

• Real conversations around mindset, flexibility, and the dangers of decision fatigue.

• Batch prepping staples (like rice, turkey, oats) = more flexibility, less decision fatigue.

• Track to understand, not to restrict. Let data inform adjustments.

• Portable macros: protein shakes, puffs, bars—build your “out the door” plan.

• Eat with intent, not emotion. You can enjoy the cake without letting it wreck your week.

• Prioritize micronutrients by aiming for ~1000g of fruit & veg per day.

• Macronutrient accuracy matters more during a cut. During a surplus, consistency still wins—but with more calorie buffer.

• Chronometer (for detailed tracking)

• Pre-logged recipes & bulk entries

• Portable options: Nouri protein shakes, Built Puffs, protein bars

• Substitution strategies: e.g., 95% beef → chicken breast → cod

• Mindset frame: “It’s not about being perfect—it’s about being consistent.”

• Lifters trying to hit their macros without being neurotic

• Clients transitioning from meal plans to macro tracking

• Fitness professionals refining their own food structure

• Anyone who’s been told “track your macros” but doesn’t know what that actually means

“It’s not discipline. It’s laziness. I don’t want to think about food all day—so I set it once, and forget it.” – Steven

“You can have flexibility, but it’s earned by consistency first.” – Tris

“Macros don’t matter… until they do. And even then—perfection isn’t the point.

Progress is.” – Steven

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