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Hey Legacy Lifters,

Welcome to another edition of The Standard: The Disciplined Road To Building Stronger Kingdom Men.

It's not enough to wait until the time is right to start getting ready.

If you're waiting to get ready, it might be too late when your opportunity comes.

The standard is to stay ready: physically, mentally, and spiritually.

Below you'll see this covered across the physical - mental - spiritual pillars as BUILD - RENEW - TRANSFORM.

Neither one is enough on its own. Yet it's also impossible to have one without the other.

If you're ready to stretch yourself to a higher standard, stick around to answer that call alongside other growth minded men looking to get jacked and lead their family well.

All it takes is one decision to change the future for yourself and your family.

Read it. Pick one thing that resonates. And go take action on it ⬇️

💪 BUILD [Training To Failure]

Is Training To Failure Necessary To Build Muscle?

If you've been around the gym any length of time, you might have heard how 'training to failure' is the best way to maximize muscle growth

Some of the most legendary bodybuilders swore by this strategy

It's common that I hear things like "it's really only the last rep or two that matters"

And based on the way they look, there has to be something to it right...?

Maybe..but maybe not 

You always need to be aware of the line between what actually works and what's just bro science (a LOT of things can work for you with some extra help, but that doesn't mean it's right for everyone) 💉

Let's state the obvious - training to failure is NOT comfortable. So let's make sure it's worth it if you're going to push yourself to failure.

For those that aren't familiar with the concept, training to failure is getting to the point where you can't complete another repetition.

Here are some important terms to know to better understand why training to failure may (or may not be) necessary for you:

Volume: the total amount of work performed over a given session. To simplify numbers, if you did 10 sets of bench press, for 10 reps per set, at 100 lbs, your volume would be (10 sets x 10 reps x 100 lbs = 10,000 lbs)

Load: this is basically your strength and how much weight you can move. If you can bench press more weight, your total exercise volume doesn't have to be as high to get the same result. If you can lift 500 lbs five times, you can achieve the same 10,000 lbs of volume in 4 sets instead of the 10 sets mentioned above. It pays to be stronger 💪

Intensity: this is a key variable when talking about training to failure. It's common to use a scale called Rate of Perceived Exertion, or RPE. This rates how hard you're working in a set. An RPE of 10/10 is training to failure. An RPE of 2/10 feels like you're barely moving any weight. If your strength is higher, you can likely get away with a lower intensity (strength for the win again). Also, if your volume is high, you can get away with a lower intensity. **This is why most programs you see on a men's health or fitness website are high volume 'bodybuilding' style programs that use a ton of sets and reps. These programs can work without training to failure, but they take a significant amount of time to complete.

Power: This is how fast you move the weight. Power is an important variable, but probably beyond the scope of this section 🤓

As with most things, the answer is...it depends 🙄

But because it's annoying when someone says it depends, without any more context, let me spell it out a little more:

• If you have all the time in the world, and you can (or enjoy) high volume programs - you probably don't need to train to failure. I know some people that do great on these 5-6 day per week programs, my clients (or myself personally) just don't have the time or desire to train that much
• If you want to maximize your muscle building potential on a busy schedule, training to failure might be beneficial. When I create a program for my clients that have 2 or 3 days to workout each week, we focus on 1) improving strength (which makes all the other variables less important), 2) making sure each session is full body, compound movements to maximize volume throughout the week, and 3) train to form failure on *certain* lifts to maximize intensity (it's never smart to train to failure on every lift and every set)

It's important to note that training to failure is more taxing on your nervous system. That being said, it's not for everyone, all the time. If you're sleep is trash, you're under a ton of stress, and you're not eating right - training to failure can be counterproductive. Also, if you're not allowing for ample recovery, this can be a recipe for injury. That's why combining high volume programs with a high intensity is walking a fine line. If you're wrecking yourself with trying to lift heavy, performing exhausting metcons or conditioning regularly, and trying to workout 5 days a week to 'burn calories' (I'm looking at you CrossFitters and Bootcampers) - you're probably setting yourself up for both short and long-term failure

TL/DR: Training to failure is not necessary to maximize muscle growth, however it can be beneficial in certain situations. Your total exercise volume (how much you lift over a given week) and load (how much weight you move - AKA how strong you are) matter much more for long-term muscle growth, but training to failure can be a beneficial strategy if your time at the gym is limited. While it's not a great strategy for beginners, I utilize training to 'form failure' for several clients (which is not being able to complete another rep with good form) when they only have 2-3 days they can get to the gym 💪

🧠 RENEW [Fat Burning Mindset]

What Mindset Shifts Are Needed To Get Lean?

It's not enough to 'know' that you need to eat less calories and exercise more.

It's not enough to 'know' that you need to cut back on the sweets, breads, or the alcohol.

Most people I talk to want to burn some fat, lean up, and see some of those coveted six pack muscles.

Like many people, for the longest time I focused too heavily on the 'practical' and not enough on the 'psychological'

I could give you an exact meal plan to follow, tell you to stop eating sweets or bread, or tell you that you simply need to track your calories and stay within certain numbers - but if you're like me you've probably tried something like that before.

Most people I coach have tried multiple 'strict' approaches before:

75 hards, whole 30s, keto/carnivore, intermittent fasting - those are just a few of the many things clients try before working with me (without much results to show for it)

I tried all these (and so much more) before finding something that was actually both effective and sustainable.

I realized that when I was struggling to finally lean up, lose my gut, and see some of my abs - I didn't need more strategy.

I needed a mindset shift.

I talk to dozens of people every week that want to get lean and lose fat.

I see very few that actually follow through.

I was that person for the longest time.

If you're going to commit to getting lean (yes, it's a commitment), it's going to require the right strategy and the right mindset.

Here are some mindset shifts I've had to learn to get (and stay) lean year round:

• I've learned to play by the rules. There are several ways to get to the same goal. You don't need to do what I do (or what any other social media influencer is telling you that you should do), but you do need to play by the rules. So what are the rules if you want to lose fat and lean up? Eat in a calorie deficit. Plain and simple (not easy). This is why any style of eating works, even if you don't actually track your calories. For a deeper dive on this - check out this article on 'Should I Track My Calories'
• 80/20 is usually a lousy strategy when it comes to getting lean. Don't get me wrong, 80/20 certainly can work - it just doesn't for most people. This basically just comes back to 'playing by the rules' (see the previous point). 80/20 can work if it allows you to stick to a calorie deficit long-term. 80/20 will not work if you think 20% of the time you can eat whatever you want (which is where I found myself at many times). I would eat real strict and clean 80% of the time, and then weekends I would get lenient and eat what I wanted. If you can do that, and stay in a calorie deficit, then it can work. If not, you won't get lean. I believe it's a myth that you need a 'cheat meal'. I think these do more harm than good for most people. I've developed a protocol that allows me and my clients to have an 80/20 type flexibility without sacrificing results. It's more than I have time to write about at the moment, but if you want me to write more about the protocol I'm using (personally and with clients) reply '80/20' and I'll consider doing a longer post on it in the future.
• I've learned it's okay to be hungry at times. For the longest time I tried to find all the ways that I could get lean without ever feeling hungry. The protocol I've been using for the last few months has been the closest thing I've found to doing just that, but the reality is that getting lean and never feeling hungry is not realistic. And it will set you up for failure if you go into a fat burning phase without understanding that it's okay to be hungry from time to time. 
• I can't have it all. I had to develop a 'this or that' mentality. Getting lean does require sacrifice, but it doesn't require you to sacrifice all the time and be miserable either. In the last 3 months I'm down about 12 lbs of fat while actually improving my strength across all my major lifts. Because of the protocol I've been testing and following, it's a lot easier than I thought it would be. It does not feel like a sacrifice on most days - but there are plenty of times each week where I have to prioritize and make some sacrifices. There are days I want dessert - so I have to plan ahead and have a smaller lunch or dinner. There are times I want a big ol Mexican feast with 6 or 8 tacos - and I've done that. But I've had to plan for it by adjusting how much I ate that day (or on other days throughout the week)
• I've had to learn to navigate being social and food. This one has been the toughest for me, and is often the toughest for most clients. I'm not going to lie - this one probably sucks the most out of most of them. It's a whole lot easier to get lean when you're anti-social and living like a hermit. But that's not real life for most people. And one of our family core values is Relationships. So I've had to learn how to navigate social situations and food. I've learned that I don't do well without any boundaries in these situations. Simply going in and saying 'Screw it, I'm going to enjoy myself' doesn't work for me (see the point on 80/20). However, that doesn't mean I don't go and enjoy myself - it just requires more planning. There are also plenty of times when I don't actually want whatever is being served there - and I've had to learn to be okay with the 'awkwardness' of the one that's not eating (I'm talking about potluck style things here or big group gatherings - don't be that person not eating with your friends at a sit down dinner). You'll have to learn what works for you, but you still need to play by the rules.
• I've learned getting lean can happen fast or it can happen slow. I've gotten lean slowly over time, and I've made the choice to be more aggressive about it. I don't think there's a right answer to this - currently I'm being more aggressive with my body fat goals because I don't want to be 'dieting' for 6-12 months. I'd rather get to where I'm going, so that I can move into more of a maintenance phase. That being said, I have plenty of clients that don't want some of the discomfort or rigidity that can come with an aggressive goal. You can certainly get there on a longer timeline with a little more flexibility. It's important to know you probably won't have 'fast' results with a 'slow' approach. Make sure your mindset matches your goals
  • It's important to note, if you choose to go fast, make sure you have a plan both going into it and coming out of it. Many people end up gaining weight back fast if they don't come out with a plan. I have more I'll be testing on this personally with a 'reverse dieting' phase that will work to build my maintenance calorie and metabolism back slowly after this fat burning phase.
• I've had to remind myself (sometimes daily) of why I'm doing it. To be blunt - getting lean is going to get real hard on some days. For this recent fat loss phase I've been on - I've been testing a lot of things on how to make it more enjoyable. And I've found a lot of things that have made it way easier than I thought it would be as I work towards single digit body fat. But that doesn't mean every day is easy. But when I remind myself of the character building that's happening and who I'm becoming on the inside as I make these changes, the impact I know this can have for our family, and the people I'll be able to help through all that I'm learning and testing - I am able to stay on track on the days it gets hard

⚔️ TRANSFORM [Self-Discipline]

Are You Training To Win?

Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize - 1 Corinthians 9:24-27

Throughout the Bible it talks about the battle between your 'flesh' and your 'spirit'

For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do. - Galatians 5:17

Do you ever feel like the thing you desire the most keeps getting sabotaged by what you want right now?

Maybe it's a desire to get healthy and lose weight, but you can't seem to refrain from the late night snacking or binge episodes.

Maybe you want to be a better husband or father, but you keep snapping at your wife or kids even when you know it's not the right thing to do.

They do it to get a crown that will not last, but we do it to get a crown that will last forever.

It's going to take some self-discipline to choose the actions that will lead to a crown that 'lasts forever'

Too often we chase the right now, at the expense of what matters most.

If you want to have those things you desire most, and quit giving into the things you want in the moment, it's going to require some things from you:

• Run in a way to get the prize. You need to quit giving into the world's standard. Giving it your best or being okay with participation trophies is not enough. You have to start taking it seriously and training to win.
• You can't run aimlessly. It requires intentionality and consistent actions towards the person you want to become.
• You need to learn that self-discipline brings freedom. I strike a blow to my body and make it my slave. When Paul writes this he understands that he can't let his actions be dictated by how he's feeling or what he wants in the moment. He understands the power of having control over his desires, and acting according to his beliefs

Where have you let complacency set in, and where do you need to start training to win?

Be The Standard,

Dave

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