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Living Lean

Author: Jeremiah Bair

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© 2026 Jeremiah Bair

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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.

681 Episodes
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Exercise Selection Masterclass: How We Build Better Programs

Exercise Selection Masterclass: How We Build Better Programs

2026-09-1844:30

AboutJeremiah and Natalie take a deep dive into exercise selection for achieving hypertrophy. They explore the criteria for effective hypertrophy exercises, the significance of understanding movement dysfunction, and how to balance functional movements with hypertrophy goals. Chapters00:00 Introduction to Exercise Selection Master Class04:19 Understanding Hypertrophy Exercises14:50 Movement Dysfunction and Hypertrophy20:29 Balancing Function and Hypertrophy20:36 Client Concerns and Movement Frustrations23:09 Balancing Output and Function in Training29:53 Understanding Movement Bias and Its Importance35:02 Exercise Selection: Prioritizing Lengthened and Shortened Ranges41:07 Program Design: Needs Analysis and Client GoalsLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/Follow Dani on Instagram: https://www.instagram.com/daniellameans/Keywordsexercise selection, hypertrophy, movement dysfunction, program design, muscle growth, training techniques, fitness, strength training, client goals, exercise programming fitness, training, movement, exercise selection, hypertrophy, client goals, programming, strength training, biomechanics, personal training
How often should you repeat exercises for better muscle growth?

How often should you repeat exercises for better muscle growth?

2026-09-1151:06

AboutDeep dive into when to repeat exercises (and for how long) vs. when to change them to maximize gains.Chapters00:00 Team check-in and contest-prep updates16:10 Exercise repetition vs. variety for muscle growth20:35 Equipment availability and exercise selection27:40 Beginners: repetition, skill, and movement mastery29:20 Advanced lifters: individual preference and priority muscles33:25 Compound vs. isolation exercise variation40:15 When to change exercises: goals, plateaus, and fatigue50:20 Key takeawaysLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/Follow Dani on Instagram: https://www.instagram.com/daniellameans/Keywordsexercise selection, hypertrophy, muscle growth, progressive overload, training variation, exercise consistency, movement mastery, beginner training, advanced training, equipment availability, home gym programming, compound lifts, isolation exercises, RDLs, leg press, split squats, training plateaus, technical reset, exercise technique, stimulus-to-fatigue ratio, bodybuilding coaching, contest prep, physique development, training progression
Why "Maintenance Phases” Are Keeping You Stuck

Why "Maintenance Phases” Are Keeping You Stuck

2026-09-0423:32

AboutJeremiah and Andrea discuss the concept of maintenance as a goal, exploring its potential drawbacks and the mindset that often accompanies it. Chapters00:00 Understanding Maintenance as a Goal02:54 The Mindset Behind Maintenance06:07 Sustainability vs. Intentionality09:00 The Reality of Physique Transformations11:45 The Importance of Phased Approaches14:51 Balancing Lifestyle and Physique Maintenance18:00 Final Thoughts on Commitment and ProgressLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/Follow Dani on Instagram: https://www.instagram.com/daniellameans/Keywordsmaintenance, fitness goals, sustainability, physique transformation, intentionality, dieting phases, coaching, body composition, mindset, nutrition
How To Leg Press For Maximal Muscle Growth (movement deep dive)

How To Leg Press For Maximal Muscle Growth (movement deep dive)

2026-08-2848:54

A deep dive into how to execute your leg presses for the best gains, without painChapters00:00 Introduction and Personal Updates08:18 The Importance of the Leg Press11:42 Common Mistakes in Leg Press Execution24:01 Optimizing Leg Press Technique26:57 Understanding Time Under Tension30:05 Assessing Range of Motion in Leg Press35:01 Breathing Mechanics and Stability37:27 Exploring Leg Press Variations40:29 Single Leg Press and Alternatives44:58 Sequencing Leg Press in WorkoutsLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/Follow Dani on Instagram: https://www.instagram.com/daniellameans/Keywordsleg press, lower body training, hypertrophy, exercise mistakes, fitness tips leg press, time under tension, range of motion, breathing mechanics, leg press variations, single leg press, workout sequencing, strength training, fitness tips, exercise execution
Our Coaching Pre-Requisites For Getting Shredded

Our Coaching Pre-Requisites For Getting Shredded

2026-08-2152:31

It's Parkinson's LAW.Chapters00:00 Introduction to Shredding Goals03:02 Dani's Journey and Conditioning Goals06:02 Prerequisites for Getting Shredded08:58 Understanding Muscle Mass and Fat Loss12:07 The Importance of Client Readiness14:46 Body Fat Levels and Mental Resilience18:06 Skill Set and Adherence in Coaching20:55 Mindset and Coping Mechanisms for Success28:27 Emotional Maturity and Self-Regulation30:01 Caloric Intake and Metabolic Flexibility32:47 Understanding Maintenance Calories34:43 The Importance of Biofeedback37:50 Red Flags for Fat Loss Readiness41:58 Digestive Health and Its Impact44:47 Traits of Successful Clients51:00 Long-Term Physique DevelopmentLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/Follow Dani on Instagram: https://www.instagram.com/daniellameans/Keywordsshredding, fitness, bodybuilding, coaching, muscle mass, fat loss, client readiness, mental resilience, adherence, mindset emotional maturity, self-regulation, caloric intake, metabolic flexibility, biofeedback, fat loss readiness, digestive health, successful clients, physique development
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