4 Fitness Questions We Get All the Time (Answered)
On this week’s podcast, we answered listener questions. What? You didn’t know we had a podcast?
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Here’s what we discussed:
1 - What’s more important for muscle growth—the amount of weight you lift, or how many reps you do?
When it comes to building muscle (or “hypertrophy,” if you want to sound fancy), three factors come into play:
Mechanical tension – the stress placed on your muscles from lifting a load
Metabolic stress – that deep muscle burn you feel from longer sets
Muscle damage – the microtears that, when repaired, make you stronger
Out of those, mechanical tension is the biggest driver of growth. That’s why progressive overload (gradually increasing strength over time) is the foundation of any good program.
For more on Progressive Overload, check out this short video: https://youtu.be/ByQ8DfRwTkk
So what should you actually do in the gym? The sweet spot for most people is the moderate rep range (6–12 reps per set). It allows you to use enough weight for tension while still accumulating volume for growth.
That doesn’t mean you’re locked into one approach forever. A smart strategy is to mix it up:
Spend some sessions pushing heavier weights for low reps to build strength.
Spend others chasing higher-rep sets for metabolic stress and volume.
The variety keeps your muscles progressing, and keeps training interesting.
2 - If you could only take creatine or protein powder, which would you pick?
Both supplements are useful, but if I had to choose, I’d pick creatine.
Here’s the logic:
To fully saturate your muscles with creatine naturally, you’d need to eat 2–3 pounds of meat every single day. Not realistic for most people.
Hitting your protein target, on the other hand, is relatively simple with a balanced diet. Protein powder is convenient, but it’s basically just food in a different form.
Creatine, on the other hand, actually provides an edge. It improves strength, power, and recovery, which is perfect for anyone who trains hard and likes pushing close to failure. Plus, emerging research suggests creatine may even have cognitive benefits—helping your brain as much as your biceps.
Have you ever wondered if it’s ok to put 2 scoops of protein into one shake? Check out THIS short article.
3 - I do a lot of repetitive manual labor, and I’m starting to get tennis elbow. What can I do?
Tennis elbow (lateral epicondylitis) is basically irritation of the forearm tendons from too much gripping, twisting, or lifting. If your job requires repetitive motions, it can creep up quickly.
Here’s a game plan to manage it:
Step one: calm it down
Rest the tendon when you can.
Ice after work to cut inflammation.
Use short-term anti-inflammatories if needed.
Step two: change how you work
Switch hands when possible.
Adjust your grip or use gloves.
Shift positions to spread the load.
Step three: rehab and support
Try cross-friction massage directly on the tendon.
Roll your forearm over a frozen water bottle.
Use a tendon strap to reduce strain on the sore spot.
Step four: prevent it long-term
The best insurance policy is strength training. Building stronger forearms, grip, and upper body muscles makes you more resilient against repetitive stress.
4 - A protein calculator told me I need 200 grams of protein per day since I weigh 185lbs. That sounds impossible. How much should I actually eat?
Yeah…200 grams is a lot, especially if you’re not a 6’2” bodybuilder. Overeating protein isn’t harmful, but it can add unnecessary calories without moving you closer to your goals.
If you have a significant amount of weight to lose, a more practical approach is to set your protein target based on height rather than body weight. Use your height in centimeters as a rough daily goal. For example:
5’2” = 157 cm → aim for ~157 grams of protein per day
6’0” = 182 cm → aim for ~182 grams per day
Another simple method: 30 grams of protein per meal from a main source (chicken, fish, eggs, Greek yogurt, lean beef, etc.). Add in the trace protein from grains, veggies, and other foods, and you’ll end up right in the sweet spot.
This makes protein intake manageable without the overwhelm of chasing an unrealistic number.
At the end of the day, these kinds of questions remind us how much noise there is in fitness. The basics like progressive training, smart supplementation, taking care of your joints, and hitting a reasonable protein target are what actually move the needle.
If you need help simplifying a healthy lifestyle, check out our program options: