Ever wonder why you're getting stronger but not exactly bulking up? Or you feel your bulking but not getting stronger? Science says go for lower reps (1-5) for strength and higher reps (5-30) for muscle. It's not just about lifting; it's the combo of muscle and fat that counts. So, balance muscle gains, lose some fat, and put in the right training effort. Skip the old-school bulk; try "maingaining" for slow, steady muscle gain without the fluff. Keep those weights heavy, and you'll be flexing in no time.

Jason Brown is a coach with decades of experience who is passionate about thoughtful training. And he’s reviewed many training programs out there, including Persist. Today we discuss foundations of a great program, and where most people miss the mark.

Follow Jason: https://www.instagram.com/jasonbrowncoaching/

It seems like there is a constant tug-of-war between tracking macros and focusing on food quality when it comes to the best nutrition approach. The truth is, there is a time and place for both. In this episode, we dive into Functional Bodybuilding’s recommendations for approaching nutrition. Where to start, how to progress, and how to stay consistent.

Not all calories are created equal. Here’s how to get the most nutrients with the fewest amount of calories. Swap a few high performance foods in place of your most common go-to meals, and watch the wins stack up.

High Performance Foods: https://functional-bodybuilding.com/high-performance-foods/

If you’ve ever stated “build more muscle” as one of your fitness goals, you’re in good company. But for what specifically? The person who only cares about looking great in a tank top might not list "function" near the top of their fitness wish list. So let's break down how to build functional muscle that combines the best of both worlds — looking good AND moving well

Sponsored by:

Vivo Barefoot 15% exclusive discount - MARCUSFILLY15

The holiday season can be a tempting time with travel, good food, sweet treats, and time spent with family and friends. I fully believe this time of year should be cherished and enjoyed, but how can one do this without falling off the wagon? There are two rules I follow to ensure I’m staying on track AND enjoying myself. Listen in to learn how you can stay on track through this holiday season.

We look back on what we’ve learned about fitness, mindset, and growth this past year. What are your fitness reflections of 2023?

Sponsored by:

Vivo Barefoot 15% exclusive discount - MARCUSFILLY15

As the new year gets closer, it may be tempting to take on a challenge like a short term diet, a cleanse, or a reboot like 75 Hard. But before you do, there are some helpful things to think about. Get our takes on setting expectations before, during, and after going for a big change.

Sponsered by LMNT: http://drinklmnt.com/MarcusFilly

Even if you can’t improve the QUANTITY of sleep right now, you can improve the QUALITY. It’s easy to want to cut corners with your rest in order to prioritize what you deem as more productive than sleep. The issue is, as soon as you do that, everything within you suffers. Instead of sacrificing sleep, try improving the quality of your sleep first. You can do this by implementing certain daily and bed time routines, adding in one at a time until you’re getting more restful rest.

Sponsor: Vivo Barefoot 

Use code: MARCUSFILLY15