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Living Lean is a show created to educate you on applicable, science-based strategies to build a lean, strong body, and increase your confidence. Jeremiah Bair is a coach based out of Scottsdale, AZ committed to pushing others to constantly grow towards the best version of themselves.DISCLAIMER:*This Podcast is for entertainment and general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.The use of information on this podcast and the show notes or the reliance on the information provided is to be done at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment and is for educational purposes only.Always consult your physician before beginning any exercise or nutrition program and users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions. By accessing this Podcast, the listener acknowledges that the entire contents and design of this Podcast, are the property of Living Lean LLC, or used by Living Lean LLC with permission, and are protected under U.S. and international copyright and trademark laws.By accessing this Podcast, the listener acknowledges that Living Lean LLC makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast and the listener understands that like any topic or genre information may change over time and it is the listener’s responsibility to stay abreast of these changes as research and industry practices evolve.
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Jeremiah & Michelle lay out a comprehensive roadmap to “look like you lift” by 2027. They outlining how to effectively transition through different phases to optimize body composition and share real-life client case studies to help application. CHAPTERS 00:00 Introduction to the 2026 Physique Roadmap 00:57 Understanding the Primer Phase 04:46 The Phasic Approach Explained 09:43 Identifying Common Client Needs 14:33 The Primer Phase: Building Foundations 22:56 Transitioning to Body Recom...
The team discusses their physique game plans for 2026, focusing on training and nutrition strategies, competition goals, and personal reflections on their journeys. The conversation delves into the challenges and wins experienced over the past few months, as well as the adjustments made in their training and nutrition approaches. CHAPTERS 00:00 2026 Physique Game Plan Introduction 01:07 Andrea's Competition Goals and Preparation 03:53 Training and Nutrition Strategies for Competitions...
The team talks triceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your triceps. CHAPTERS 00:00 Introduction to Triceps Training Mistakes 02:43 Anatomy and Function of the Triceps 05:22 Favorite Tricep Movements and Common Mistakes 08:13 Overhead Extensions: Execution and Troubleshooting 10:53 Cable Push Downs: Techniques and Common Errors 13:38 Dips: Benefits and Execution Tips 16:08 Using Machines for Tricep Training 18:42 Final Thoughts o...
The team talks biceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your biceps. CHAPTERS 00:00 Introduction to Bicep Training Mistakes 02:59 The Importance of Bicep Training 06:03 Anatomy of the Biceps and Their Function 08:56 Favorite Bicep Movements 11:57 Common Mistakes in Bicep Training 21:10 Preacher Curl Insights and Mistakes 24:23 Understanding Preacher Curls and Common Mistakes 30:05 Single Arm vs. Bilateral Curls: Pros and Cons 36:...
PART TWO: Discussing exercise selection, giving real-world specialization phase examples, important nutrition considerations, duration of specialization phases, and more Chapters 00:00 - Introduction and Welcome Back 00:24 - Listener Feedback and Evolving Coaching Philosophy 02:39 - Programming Architecture for Specialization 03:49 - Exercise Selection and Stimulus to Fatigue Ratio 07:07 - Glute Specialization Example 11:24 - Side Delt Specialization Example 13:31 - Sensation vs. Tens...
Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase. Chapters 00:00 Reconnecting and Reflecting on Growth 04:17 Understanding Weak Points in Training 19:13 The Role of Specialization in Muscle Development 27:01 Visual Analysis and Specialization in Training 28:44 Demographic Considerations in Specialization 30:31 Balancing Client Goals and Preferences 32:40 Realistic Specialization: One or Two Muscle Groups? 36:44 Frequency as a Driver for Muscle Growt...
Listener Q+A with Andrea and Natalie. CHAPTERS: 00:00 Intro & Catching Up 03:00 Life During Contest Prep 06:00 Reverse Dieting & Post-Show Reflections 14:00 Mindset & Relationship With Food 18:00 Zooming Out: Long-Term Perspective 22:00 Upcoming Prep Plans 28:00 Division Differences: Figure vs. Bikini 34:00 Choosing & Transitioning Coaches 41:00 Shoulder Function & Rib Flare Q&A 54:00 Wrap-Up & Next Q+A To Apply For Coaching With Our Team: CLICK HERE 📲 Follow O...
The team talks delt training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your delts. CHAPTERS 00:00 Introduction to Delt Training Mistakes 02:11 Understanding Delt Anatomy 06:37 Common Front Delt Mistakes 20:12 Exploring Side Delt Training 24:56 Lateral Raise Mistakes and Techniques 26:36 Coaching Lateral Raises: Common Mistakes and Cues 28:50 Adjusting Techniques for Better Performance 29:55 Understanding Shoulder Stability and Movement 32:38 Sing...
The team talks quad training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your quads. CHAPTERS 00:00 The Rise of Quad Training 04:55 Understanding Quad Anatomy 09:55 Top Quad Movements and Techniques 15:00 Common Mistakes in Quad Training 18:43 Understanding Quad Training Challenges 21:42 Overcoming Limitations in Hack Squats 24:39 The Importance of Tension in Quad Training 27:39 Navigating Pain and Discomfort in Training 30:37 Exploring Effective Q...
The team talks chesticular training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your pecs. CHAPTERS 00:00 Introduction to Pec Training 02:34 Understanding Pec Anatomy 05:57 Common Mistakes in Pec Training 08:34 Improving Pec Training Techniques 11:43 Programming for Pec Development 14:46 Effective Pec Exercises 17:39 The Importance of Rib Cage Positioning 20:51 Avoiding Redundancy in Training 23:52 Final Thoughts on Pec Training KEYWORDS pec trai...
The team talks hamstring training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your hamstrings. CHAPTERS 00:00 The Importance of Hamstring Training 02:48 Understanding Hamstring Anatomy 05:40 Core Movements for Hamstring Training 09:07 Common Mistakes in RDLs 13:59 Mistakes in Seated and Lying Leg Curls 19:19 Mastering Seated Leg Curls 23:32 Transitioning to Lying Leg Curls 27:32 Understanding the Complexity of Lying Leg Curls 31:35 Programming Hams...
Jeremiah and guest Aaron Straker dive deep into advanced fat loss strategies to go from lean → shredded, using Aaron's recent bodybuilding prep as a case study. CHAPTERS 00:00 Introduction to Advanced Fat Loss Strategies 02:27 Aaron's Bodybuilding Journey and Competition Prep 09:11 Achieving Elite Leanness: Body Fat Percentages and Weights 12:46 Food Intake: From Off-Season to Competition Prep 15:51 Natural vs Enhanced Fat Loss: Key Differences 20:24 Protein Leveraging in Fat Loss 29:08 Bal...
The team does a deep dive into lat training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your lats. Timestamps 00:00 The Importance of Lats in Physique Development 02:57 Understanding Lat Anatomy & Function 06:10 Common Mistakes in Lat Training 09:00 Improving Lat Training Techniques 12:09 Programming for Lat Development 14:55 Avoiding Common Training Errors 18:09 The Role of Grip in Lat Exercises 20:58 Maximizing Lat Engagement 28:10 Understand...
The team discusses the exercise selection, setup, and execution mistakes that’re stopping you from growing your glutes. 00:00 Introduction to Glute Training Mistakes 06:03 Understanding Glute Anatomy 12:02 Common Setup and Execution Mistakes 18:28 Importance of Unilateral Movements 24:14 Pelvic Positioning and Its Impact 30:10 Addressing Anterior Pelvic Tilt 36:01 Key Glute Movements for Training 52:02 Final Thoughts on Glute Training glute training, common mistakes, exercise selection, a...
Phasic Dieting For Women Podcast Series (Episode mentioned) https://courageous-avatar-348.notion.site/The-Phasic-Dieting-For-Women-Podcast-Series-1d09ed87bf618080a266c3d20522b076 SUMMARY Jeremiah, Natalie, and Andrea discuss the intricacies of reverse dieting, particularly in the context of transitioning from competition prep to a healthier, more sustainable eating pattern. TIMESTAMPS 00:00 Introduction to Reverse Dieting 02:58 Natalie's Reverse Diet Game Plan 06:02 Understanding th...
The team talks Natalie’s journey through her first bodybuilding season, discussing the challenges and wins along the way. The conversation delves into the specifics of the figure division, her experiences at her first two shows, and the mindset and preparation that contributed to her success. We also explore the importance of nutrition, training, and the mental aspects of competing, as well as advice for those considering entering the world of bodybuilding. TIMESTAMPS 00:00 Natalie's ...
Jeremiah breaks down why most people struggle to get (and keep) visible abs, and the best solution most are missing. 00:00 Achieving Visible Abs: The Common Struggle 02:51 The Importance of Training Frequency for Abs 06:09 Understanding Core Muscles and Their Functions 09:02 Effective Ab Training Techniques 11:55 Common Mistakes in Ab Training 15:14 Implementing a High-Frequency Ab Training Protocol 18:05 Conclusion: Building Abs for Aesthetic + Performance Goals visible abs, ab training, f...
Natalie shares her journey through the last 4 months of bodybuilding prep + the peak week strategies she’s using to bring her best look to stage. TIMESTAMPS 00:00 Introduction to Peak Week and Bodybuilding Prep 06:04 Understanding Peak Week: The Process and Protocols 11:46 Cortisol and Its Impact on Physique Presentation 18:04 Managing Energy and Nutrition During Prep 24:00 The Role of Electrolytes and Hydration in Peak Week 32:46 Navigating Peak Week Challenges 39:01 Mental Resilience and ...
SUMMARY The team discusses their coaching mistakes over the past year relative to program design, nutrition strategies, and personal growth. Apply for Coaching: https://ecs-coaching.super.site/ CHAPTERS 00:00 Owning Our Coaching Mistakes 02:37 Training Programming Insights 05:14 Nutrition Strategies and Mistakes 07:59 Reflections on Refeeds and Deloads 10:39 Adapting Coaching Approaches 13:13 The Evolution of Coaching Practices 23:21 Training Philosophy and Movement Programming 30:19 Pe...
The team discusses key variables in effective training splits, share personal experiences and preferences, and discuss new, innovative approaches to training split design. Chapters 00:00 Maximizing Gains: The Importance of Training Splits 10:25 Key Variables in Training Splits 14:52 Personalized Training Splits: Insights from the Team 28:19 Flexibility in Training Schedules 30:15 Innovative Training Splits for Upper Body Gains 33:19 Tailoring Training for Specific Goals 36:04 Adjusting Trai...
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