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  • Rep Ranges, Execution & Why You're Probably Doing It Wrong

    Rep Ranges, Execution & Why You're Probably Doing It Wrong
    2025/11/01

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

    🔥 Episode Summary:

    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.

    🧠 What You’ll Learn:

    • 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

    ⏱️ Timestamps Timestamp Topic 0:00 – 4:30 Why we need to reframe how people think about rep ranges 4:31 – 12:44 Textbook vs. real-world rep targets (and where people go wrong) 12:45 – 20:29 The difference between training for load vs. learning movement 29:20 – 36:00 Picking the right rep scheme based on the training phase 45:00 – 54:00 Understanding RPE, RIR, and how to coach true intensity 56:00 – 1:10:00 Execution mistakes (lat pulldown, hamstring curls, etc.) 1:17:00 – 1:30:00 The problem with chasing “task completion” in training 1:30:00 – 1:39:00 Squat/lunge regressions & programming smarter for GenPop 1:39:00 – end Final thoughts & applying this to your own programming 🛠️ Tactical Takeaways:

    • 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

    📦 Tools & Strategies Mentioned:

    • 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

    🎯 Who This Episode Is For:

    • 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

    📝 Quotes to Remember:

    “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
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    1 時間 3 分
  • How to Fit Your Macros (Without Losing Your Mind or Your Weekend)

    How to Fit Your Macros (Without Losing Your Mind or Your Weekend)
    2025/10/23
    🔥 Episode Summary:

    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.

    🧠 What You’ll Learn:

    • 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.

    🗒️ Key Topics & Timestamps: Timestamp Topic 0:00 – 4:30 Intro & Episode Framing: Why macro confusion is so common 4:31 – 12:44 Why your macro app doesn’t translate to your kitchen 12:45 – 20:29 Steven’s daily macro breakdown & how he reverse-engineers meals 20:30 – 29:20 Tris’ real-world tracking strategy at maintenance and prepping for a surplus 29:21 – 36:05 Tools and staples we rely on (Nourish, egg whites, oats, etc.) 36:06 – 44:12 How to structure your meals based on time, prep style, and satiety 44:13 – 54:48 How to handle unpredictables: dinner out, barbecues, or a partner’s surprise meal 54:49 – 1:06:20 The "lazy discipline" concept: how automation beats motivation 1:06:21 – 1:14:59 Tracking alcohol, estimating mixed dishes, and why perfection isn’t required 1:15:00 – 1:24:43 Client strategy: how Steven coaches macros without being obsessive 1:24:44 – 1:33:17 The myth of flexibility—what you think it means vs. how it actually works 1:33:18 – end Wrapping up: what matters most, listener Q&A invite, final thoughts 🍽️ Tactical Takeaways:

    • 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.

    🧰 Tools & Strategies Mentioned:

    • 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.”

    🎯 Who This Episode Is For:

    • 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

    📝 Quotes to Remember:

    “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

    🙋 Listener Q&A Invitation

    Want to go deeper on anything mentioned? Send your questions to: https://davisfitnessmethod.com

    Connect with us on social:

    Instagram: @the_mister_davis or @davisfitnessmethod

    Free Movement Screening: Schedule your no-cost Movement Screening here: https://davisfitnessmethod.com/personal-training/
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    56 分
  • Dance, Strength, and the Art of Moving Well — with Dr. Miguel Almario (Arete Project)

    Dance, Strength, and the Art of Moving Well — with Dr. Miguel Almario (Arete Project)
    2025/10/18
    In this episode of the Davis Fitness Method Podcast, Steven Davis sits down with Dr. Miguel Almario, Doctor of Physical Therapy and co-owner of Arete Project, to explore the intersection of dance, strength training, and rehabilitation. Miguel shares his journey from a late-starting b-boy to physical therapist, and how movement, rhythm, and strength all connect through the same language — understanding your body. They discuss: Why foundational strength matters for dancers How graded exposure and progressive overload rebuild confidence after injury The difference between learning choreography vs. truly learning dance How holistic coaching considers stress, sleep, and lifestyle And why dancing well is often about learning to listen before learning to move. ⏱️ Timestamps 00:00 – Intro Steven welcomes Dr. Miguel Almario and introduces the topic of bridging dance and strength. 02:30 – Miguel’s Origin Story How Miguel started dancing late in high school, fell in love with breaking, and turned that passion into a full-time pursuit. 07:45 – From LA to Physical Therapy Transitioning from the entertainment dance scene to pursuing PT school — merging science and art. 13:10 – Building a Coaching Philosophy Why Miguel doesn’t push a single method and how he starts with understanding the individual first. 17:25 – What Dance Students Are Missing The modern gap in movement foundations — squatting, hinging, and shifting weight — and why dance classes often skip these basics. 21:40 – How to Start Learning Dance Properly Breaking down Groove Foundations and how Arete Project teaches rhythm, timing, and movement before choreography. 28:10 – The Connection Between Strength & Dance Why strength is the foundation for freedom of movement, and how training can enhance art instead of taking away from it. 35:25 – Vetting a Good Coach or Teacher Green flags and red flags when looking for credible dance instruction. 43:10 – Training Frequency & Programming for Dancers How often dancers should strength train and how to balance it with practice volume. 48:00 – Managing Pain & Injury How Miguel uses load management and graded exposure instead of avoidance — “It’s rarely the exercise, it’s the dosage.” 54:20 – The Psychology of Recovery Why mindset and self-belief are critical to rehabilitation and long-term progress. 59:45 – Parallels Between Exposure Therapy & Strength Training How exercise acts as a form of exposure therapy — facing the fear of movement one step at a time. 1:07:00 – The Power of Movement Confidence How helping people “find their version of bending over” (and laughing through it) builds resilience and self-trust. 1:12:15 – Final Takeaways Miguel demystifies dance, encouraging everyone to learn at their own pace — “It’s never too late to start, you just need the right guide.” 1:14:30 – Outro Where to find Miguel and Arete Project online. 💬 Valuable Quotes “I don’t really see dance and physical therapy as separate — they feed each other.” — Dr. Miguel Amario “Before I start shoving movement down your throat, I want to understand who you are and why you’re here.” — Miguel “People think they’re learning dance when they’re really just learning choreography. Dance starts with listening.” — Miguel “Your goal isn’t to crawl out of the gym sore — it’s to dance better.” — Miguel “It’s rarely the exercise itself that hurts — it’s the dosage.” — Steven Davis “Exposure therapy and progressive overload are basically the same thing — small wins rebuild belief.” — Steven Davis “You can’t avoid bending forward forever — the goal is to find your flavor of bending over.” — Miguel Amario “It’s never too late to learn something new; you just need the right environment.” — Miguel 🧠 Key Insights & Value Takeaways 1. Holistic Coaching Starts with Listening Before prescribing movement, understand the person — their goals, stress, and environment. 2. Strong Foundations Make Better Dancers You can’t move freely if you lack basic joint control and awareness. Strength and coordination create artistic expression. 3. Graded Exposure = Confidence Rebuilt Whether in PT or dance, confidence grows through small, progressive challenges — not avoidance. 4. Artistry Meets Athletics Dance requires real athleticism — some movements generate forces equal to 7–15x bodyweight. 5. Vet Your Teachers Good teachers can explain why you’re doing something, not just what you’re doing. 6. Twice a Week Strength Training Works For dancers training multiple times a week, 2 focused gym sessions can dramatically improve performance and resilience. 7. Mindset Is Medicine How coaches speak to clients matters as much as what they prescribe. Confidence is a performance enhancer. 🔗 Where to Find Miguel & Arete Project Instagram: @the_arete_project @movewithmigs Website: https://...
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    56 分
  • Training Goals That Actually Carry Over: Strength, Conditioning, and Joints 101

    Training Goals That Actually Carry Over: Strength, Conditioning, and Joints 101
    2025/10/13

    On today’s Davis Fitness Method Podcast, Steven Davis sits down with Tris Casen to unpack what people really mean when they say, “I want to get strong” or “I’m always out of breath on hills.” We translate fuzzy goals into clear training targets, break down aerobic work (steps vs. cardio), and dig into why joints hurt during lifts—and how to fix it. From hiking Kilimanjaro prep to surfing shoulders and even Seattle light-rail “core training,” this one’s packed with practical carryover.

    You’ll learn

    • How to define “strength” so you can actually measure it and see progress

    • The difference between steps, steady state, and intervals—and when to use each

    • Why skill specificity matters (and when general strength is enough)

    • Three reasons your joints hurt during lifts (and a simple fix order of operations)

    • How to build conditioning without trashing recovery

    • Real-life carryover: stairs, hikes, surfing, mountain biking, and more

    Key takeaways

    • Relative strength + aerobic base = everyday performance wins.

    • Do both: steady state to drop resting HR, intervals to handle inclines/effort spikes.

    • Pain ≠ doomed joints: clean up position → tempo → load and rebuild capacity.

    • Practice the task when it’s high-skill; otherwise get generally strong and conditioned.

    • Program stress with “high/low” rhythm so recovery can actually happen.

    Mentions / Concepts

    • Zone 2 vs. intervals (10/50s, 30/30s, 5:2 blocks)

    • Resting heart rate, HRV, VO₂-style adaptations

    • Tibial rotation, pronation, “happy puppy vs. bouncer” posture cue

    • Trap bar deadlifts, goblet squats, leg press positioning

    • Real-world prep: hiking, surfing, boxing, rowing, Hyrox

    CTA

    • Want a personalized strength + conditioning plan that actually carries over to your life? 👉 Apply for coaching: DM @the_mister_davis or email steven@davisfitnessmethod.com with subject “Carryover” and we’ll send you a quick intake + assessment options.

    SEO Keywords Seattle personal trainer, strength training for hikers, zone 2 cardio, conditioning for hills, knee pain in squats, tibial rotation, joint pain lifting, Hyrox prep, surfing training, everyday carryover fitness
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    57 分
  • Are You Training Hard Enough? Effort, Recovery & Real-World Gains (ft. Tris)

    Are You Training Hard Enough? Effort, Recovery & Real-World Gains (ft. Tris)
    2025/09/19
    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. 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. 😈 Chapter Timestamps (57:12 total) 00:00 – Cold open: Welcome back + intro to Tris 01:05 – What clients actually ask for: “Get strong” vs “I get winded on stairs” 03:30 – Skill in the gym vs. solving problems outside the gym 06:10 – Strength carryover to stairs: why relative strength matters 08:05 – Conditioning basics: lowering resting HR to make life easier 10:15 – Task specificity vs. general capacity (rower vs. running vs. hiking) 12:40 – Goal setting that sticks: “How will we know this worked in 6 weeks?” 15:00 – Real client wins: carrying six chairs, opening jars, grip strength & longevity 18:10 – Sports & rec carryover: mountain biking, windsurfing, surfing endurance 21:35 – Anxiety, breath control, and aerobic fitness (scuba story) 24:20 – Steps vs. cardio: what improves health markers (and what just gets you moving) 27:10 – Where to start with cardio: pick the modality you hate least 30:00 – Intervals vs. steady state: when each drives better carryover 33:05 – Programming stress: high/low days, not “redline every session” 36:40 – Sprint days, coast days, and why monotony crushes progress 39:15 – Joint pain 101: position → tempo → load (and why it’s all “form”) 42:30 – Extension pattern: “happy puppy vs. bouncer” posture cue 45:05 – Tibial rotation, ankles, and knee torque: fixing the chain 48:00 – Regress to progress: trap bar, goblet, leg press foot placement 50:25 – Pain is learned too: ...
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    58 分
  • From Assessment to Results: Smarter Training Made Simple

    From Assessment to Results: Smarter Training Made Simple
    2025/09/04

    Episode Summary: After a long break, Steven Davis is back with guest Tris Cason. In this episode, they dive into what it really takes to design an effective training program that fits your goals, your lifestyle, and your current limitations. From assessments to exercise selection, Steven and Tris break down how they approach coaching so you can better understand your own fitness journey.

    What You’ll Learn in This Episode:

    • ✅ Why the first step in training is taking a real history—past training, injuries, motivation, and barriers to success.

    • ✅ The importance of assessments (passive vs. active) and what they reveal about mobility, stability, and strength.

    • ✅ The most common pain points (low back, shoulders, knees) and how proper programming can reduce injury risk.

    • ✅ How foot pressure, breathing, and core control affect everything from squats to deadlifts.

    • ✅ Why machines are king for building muscle (but how to adapt if you only have dumbbells).

    • ✅ How to structure your workouts whether you train 2, 3, or 4 days per week—and why “less” can still deliver results.

    • ✅ Why core training isn’t just crunches—and how to brace the right way for performance and longevity.

    Key Quote from Steven:

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

    Mentioned in the Episode:

    • Hyrox training and how to balance strength and conditioning.

    • Foot pressure and body mechanics in squats and hinges.

    • Practical strategies to train around pain or injuries without losing progress.

    Connect with Us: 📧 https://davisfitnessmethod.com

    Connect with us on Social:

    Instagram

    Facebook

    Youtube

    Schedule your Movement Screening at no cost to you here
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    48 分
  • Building a Sustainable Fitness Journey: Foundations, Flexibility, and Finding Joy Beyond the Gym ep.44

    Building a Sustainable Fitness Journey: Foundations, Flexibility, and Finding Joy Beyond the Gym ep.44
    2024/04/04

    In this enlightening episode of the Davis Fitness Method Podcast, host Steven Davis underscores the importance of individualized fitness plans, defensive dieting, and maintaining the consistency that leads to success. Free yourself from the pressure of mimicking others and focus on creating a routine that suits you — all while gradually moving towards becoming a healthier and fitter version of yourself.

    Steven busts common fitness myths and emphasizes the importance of practical, sustainable routines that you can stick with over time. Learn to celebrate incremental progress as we navigate away from perfection-seeking habits to focusing on consistency and longevity — a monumental shift in perspective that can transform your fitness journey.

    We delve deeply into the principles of wellness, examining the pivotal roles of nutrition, training, proper sleep hygiene, and hydration. Learn how improvements in these areas produce ripple effects that significantly enrich your fitness journey. Additionally, the episode explores the joy of engaging in outdoor activities and hobbies, highlighting how these activities positively impact your overall satisfaction with life.

    Join us in advocating for a holistic approach to self-improvement that transcends health and fitness. Embrace the mindset of constant growth and progress, forming meaningful connections, and acquiring new skills. Remember, health is a lifelong journey — one that you're fully capable of navigating. Subscribe to our podcast, connect with us on Instagram at the_mister_davis, or visit Davis Fitness Method in Seattle, Washington.
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    28 分
  • Fit for Life: Adapting Training to Your Lifestyle with Expert Adam Badger

    Fit for Life: Adapting Training to Your Lifestyle with Expert Adam Badger
    2023/09/25

    In this riveting episode, we're joined by renowned personal trainer, Adam Badger, who offers a wealth of knowledge from his expansive journey in the fitness industry.

    Key Takeaways:

    • Evolving as a Coach: Adam delves into the growth trajectory every coach faces, from rookie errors to mastery, and how adapting to changes and learning from experiences paves the way for a fulfilling coaching career.

    • Personalizing Your Fitness: We discuss the importance of making training suit individual lifestyles. Adam emphasizes the need to tailor fitness routines around personal commitments, ensuring consistency and long-term success.

    • Demystifying Misinformation: Adam tackles prevalent myths and misconceptions in the fitness realm, especially those surrounding nutrition and training. Understand why some commonly held beliefs might be holding you back.

    • Setting Genuine Goals: The conversation shifts to the art of setting authentic, attainable fitness goals. Adam shares his strategy to help clients find and pursue what truly matters to them in their fitness journeys.

    Plus, get to know some intriguing anecdotes from Adam's career, and gather insights that can reshape the way you perceive fitness.

    Whether you're a fitness enthusiast, a seasoned coach, or someone starting your wellness journey, this episode with Adam Badger provides a blend of motivation, education, and real-world insights.

    Click here for mobility eBook

    Learn more about us at https://davisfitnessmethod.com

    Connect with us on Social:

    Adam's Instagram

    Instagram

    Facebook

    Twitter

    Youtube

    Schedule your Movement Screening at no cost to you here
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    56 分