75. Are You Wasting Your Workouts? New Research Reveals the Truth About Training Volume
Release Date: 07/29/2025
87. Q+A Day | Getting Your Spouse on Board, Family Fitness, & Finding Motivation That Lasts
The Fitness League
In this Q+A episode, we’re diving into real-life questions about making fitness a family thing—from how to get your spouse more involved to building consistent routines that work with unpredictable schedules. We explore the challenges of staying active while parenting young kids, the mindset shifts that help families stay on track, and how to find your personal "why" that keeps you showing up when motivation fades. Plus, we break down the role of coaching in holding you accountable and helping you build a lifestyle that actually sticks. Whether you're trying to get your partner into the...
info_outline
86. Inside The Fitness League: How We Use the App (and What You’ll Get at Version 1 Launch)
The Fitness League
In this episode of The Fitness League Podcast, we take you behind the scenes and show you exactly how we’re using The Fitness League app right now—and what you’ll be able to do when version 1 officially launches. From habit tracking and workout logging to staying consistent as busy parents, we break down how the app is built to help you train smarter, build better routines, and see real progress. You’ll learn how The Fitness League lowers the barriers for beginners, supports advanced athletes, and creates a welcoming community designed to make the world a happier, healthier place—one...
info_outline
85. Q+A Day | Cardio Types, Running Tips & Heart Rate Hacks
The Fitness League
In this Q+A episode, we’re diving deep into all things cardio and running. From choosing the best cardio modality for your goals, to navigating heart rate training without overcomplicating it, this conversation tackles what actually matters when it comes to building endurance and improving performance. We also discuss how to manage exercise-induced asthma, the benefits of cardio during pregnancy, and how to get started if you're new to running or just getting back into it. Whether you're deciding between treadmill or outdoor runs, trying to balance strength training with cardio, or wondering...
info_outline
84. Why You Hate Running — And How to Fix It
The Fitness League
If you’ve ever said “I hate running,” this episode is for you. Today, Josh shares his honest journey from dreading every run to actually enjoying it — and doing it four days a week. What changed? A smarter plan, the right pace, and a mindset shift that made it sustainable. Then, he sits down with his wife (and seasoned runner) Alessandra to unpack the real beginner mistakes, how to build a running habit that doesn’t burn you out, and what most training plans get wrong. They cover: Why most people hate running — and how to fix that The difference pacing makes (and how slow...
info_outline
83. The Platform of the Future — Welcome to The Fitness League
The Fitness League
The wait is over. In this follow-up to our origin story, we’re officially pulling the curtain all the way back and unveiling what Project B has been all along: The Fitness League — a fitness platform built for busy humans who want to train smarter, live stronger, and actually enjoy the process. In this episode, we share how this project came to life after walking away from Fit Coach Pro, and why The Fitness League isn’t just an app — it’s a movement. A community. A new standard. We’re talking: The full vision behind The Fitness League How we’re using tech to make fitness...
info_outline
82. From Breakdown to Breakthrough: The Origin of Project B
The Fitness League
In this special episode, we’re pulling back the curtain and sharing the story you’ve never heard — how three coaches, a pile of failed plans, and a vision bigger than fitness turned into something we can finally reveal: Project B Join us as we open up about the messy middle — the early days of coaching, building Fit Coach Pro from scratch, and the tough lessons that forced them to grow as people and as leaders. This isn’t just a highlight reel — it’s the real story behind the process You'll hear: The frustrations that sparked our biggest pivots Why we walked away from something...
info_outline
81. Q+A Day | Fiber, Fat Loss & Food Quality: What Actually Matters (and What Doesn’t)
The Fitness League
In this value-packed Q+A episode, we break down what actually moves the needle when it comes to nutrition and fat loss—and what’s just noise. From fiber diversity and whole food swaps to postpartum nutrition and whether organic really matters, we’re cutting through the confusion to help you focus on what works. We also talk about budget-friendly nutrition strategies, why protein alone won’t make you stronger, and how to track progress beyond the scale. Whether you're navigating life after baby or trying to build a better gut without breaking the bank, this episode delivers actionable...
info_outline
80. Sleep-Deprived but Still Showing Up: Training Through Parenthood Chaos
The Fitness League
Let’s be real—parenthood doesn’t come with a pause button for your health goals. In this episode, we dive deep into what it actually looks like to stay fit while juggling sleepless nights, toddler tantrums, school drop-offs, and everything in between. We unpack the tension between grit and grace—when to push and when to pivot—and why the old-school “no excuses” approach to fitness often fails parents entirely. You’ll hear personal stories, hard-won lessons, and real strategies to help you move forward without burning out. Whether you're running on caffeine and chaos or simply...
info_outline
79. Grit vs. Grace: The Truth About Balance, Burnout, and Showing Up Anyway
The Fitness League
Is it hustle… or is it survival mode? In today’s episode, we unpack what it really means to balance grit and grace in a world that glorifies grind culture. From the chaos of modern schedules to the pressure to do it all, we’re cutting through the noise to talk about how flexibility, consistency, and mindset shifts can help you stay in the game without burning out. We share how our own routines have evolved—especially as parents, business owners, and health professionals—and how you can build sustainable habits that don’t require perfection. Plus, we weigh in on the ancestral health...
info_outline
78. Q+A Day | The #1 Habit Behind Our Consistency, Best Protein Picks, & Quick Workout Hacks
The Fitness League
What’s the one habit that’s helped us stay consistent, energized, and strong while juggling parenting, business, and real life? We’re answering that in today’s Q+A episode — along with two more powerhouse questions you won’t want to miss. We cover: The mindset and recovery habit that’s made the biggest impact on our energy and consistency Exactly what to do when you're short on time — is it better to do one set of everything or knock out full sets of fewer exercises? The truth about protein powders: the pros and cons of plant-based vs whey, which feels better for...
info_outlineMore sets = more gains? Not so fast. In this episode of The Fitness League, we break down a brand-new meta-analysis that challenges the age-old belief that more training volume always leads to better results.
We’ll walk you through what 67 studies revealed about how many sets per muscle group actually lead to optimal hypertrophy and strength—and where doing more can actually backfire.
Whether you’re lifting 3x per week or programming for clients, this is the data-driven breakdown you’ve been waiting for. Learn the sweet spot for per-session volume, the difference between total vs fractional sets, and how to structure your week for max muscle without burning out.
You’ll walk away with clear answers to:
-
How many sets per muscle actually lead to growth?
-
What’s the best training split for strength and recovery?
-
Are you doing too much in one workout?
-
Why volume cycling may outperform flat set plans
-
How to tell if your training is pushing results—or stalling them
Spoiler: Quality > Quantity. And your nervous system will thank you.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Training Volume
02:47 The Science Behind Volume and Hypertrophy
05:42 Understanding Sets: Direct, Fractional, and Total
08:27 Hypertrophy vs. Strength: The Set Debate
11:08 Finding the Sweet Spot in Training Volume
14:18 Efficiency in Training: Avoiding Junk Volume
17:18 Personal Experiences and Misconceptions in Training
20:26 Understanding Strength vs. Hypertrophy
24:39 The Importance of Intensity in Training
27:50 Quality Over Quantity in Workouts
29:28 Real World Application of Training Volume
33:28 Optimal Training Splits for Muscle Groups
36:23 Training Frequency and Adaptation
37:37 Balancing Strength and Cardio
40:10 The Importance of Recovery
44:16 Volume and Individuality in Training
47:59 Psychological Aspects of Training
49:49 Volume Cycling and Programming Strategies
53:29 Final Takeaways and Project Updates