Training near failure builds muscle the most efficiently.

You need fewer sets per muscle group that are very challenging in order to get great results in your training. Typically sessions for myself are 5-8 sets to near failure per muscle group. Most of my sets are taken 0-2 reps from technical failure.

Rest breaks are 2-3 minutes between sets so I am fully recovered from my last set and ready to kick ass on my next set.

I believe in an evidence based approach to building muscle, and we know that short rest breaks mean more sets to accomplish the same results. You want sets near to failure with adequate rest breaks between so you can train optimally.

Source: Refalo, Martin C. et al. “Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis.” Sports Med, March 2023

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One of my favorite dieting hacks while on the road is stopping at a diner.

The menus at diners are incredibly easy to order from while keeping calories low, and getting your protein and fiber in.

Here’s my go-to order:
➡️ 3 egg omelet
➡️ Veggies; I got spinach, peppers, onions, tomatoes
➡️ Add grilled chicken
➡️ Side of fruit or potatoes (as long as they aren’t fried)

I ordered this meal ahead of time. You can do the same while on the road so you can get in and get out with time to spare.

Estimated macros:
🔘 With fruit – ~490 calories 53g protein 6g fiber
🔘 With potatoes – ~560 calories 55g protein 6g fiber

If you’re not in the mood for an omelet, you can order steak, salmon, salad with dressing on the side – let’s be honest, diners are the GOAT when it comes to ordering on a diet.

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Here at @WholeFoods going over three of my favorite diet-friendly dessert options:

1️⃣ @IcelandicProvisions yogurt – throw these in the freezer for 15-minutes. It gets a texture that’s similar to frozen yogurt but has much better macros. They have a lot of fun flavors to change things up for your nightly sweet treat.

2️⃣ Dark Chocolate – very rich in polyphenols and also fiber. Just make sure its 70% cacao or greater. I love the @HUKitchen Salty Dark Chocolate and the @ESChocolate Espresso Bean.

3️⃣ Greek Yogurt Bars – I love @Yasso and the 365 at Whole Foods.

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Busy weeks should = smarter training.

Some weeks, parenting takes all your time. Other weeks, work is nonstop. Suddenly, the gym feels like another task instead of time for yourself.

The most efficient way to train when life gets crazy: one hard set near failure per muscle group per session.

🔘 Your first set recruits the most motor neurons (optimal muscle-building potential).
🔘 The second set recruits far less — meaning diminishing returns.

➡️ Multiple sets = maximizing growth long-term.
➡️ But one near-failure set = most efficient when time is tight.

So on busy weeks, you can still hit the gym, crush a full-body session in ~40 minutes, and stay consistent. Once life slows down, return to your regular training plan.

Don’t be a 💩 head and use this as an excuse to workout less frequently. This is for situations for when you are genuinely struggling to get to the gym. Many people focus on perfection rather than getting it done – something is always better than nothing.

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This video is super candid – so please excuse the noise, the lighting, and the guerilla-style filming.

I just wanted to give you a real peek into my life.

Most of the time, you see me when the lights are set up, the cameras are professional, the mic is clipped, and I have an outline ready.

But this? This is just me talking to you.

Full workday from 6am-4pm ➡️ Nate’s swim lesson ➡️ leg day at the gym ➡️ running home to get dinner started.

Kept it simple and reliable: 6oz shrimp with 3oz @Goodles with 1tbsp olive oil and lemon – 560 calories 51g protein 7g fiber – high fiber, high protein, healthy fats. Simple, balanced, and delicious.

This is real life. Dieting doesn’t have to be complicated.

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Tier List: Fast Food While Dieting

S-Tier | Best macro options with a ton of variety.
🔘 @Chipotle – Use Lifestyle Bowls: lean protein, rice/beans, veggies, salsa. Skip sour cream, cheese, guac and the tortilla (320 cals!!!)
🔘 @DigInn – Great for customizable bowls. Watch oils, sauces, fatty meats.
🔘 @ChickfilA – 8ct Grilled Nuggets + Kale Crunch = 180 cals 28g protein. Add small Mac & Cheese for a total of 450 cals 40g protein.
🔘 @Subway – Customizable sandwiches. High volume bowls that pack in a ton of protein and fiber.

A-Tier | Great macro options with a good variety.
🔘 @Arbys – Order a Classic Beef & Cheddar in a bowl (no bun), add snack size fries. Not low cal, but craving-friendly at 500 cals 24g protein.
🔘 @JerseyMikes – Mini subs or bowls with extra veggies = calorie saver.
🔘 @WingStop – Naked wings with sauce on the side with a serving of carrots/celery may be the best option here but even their tenders are reasonable. 3 Original Hot Tenders is 420 calories 30g protein.
🔘 @OfficialPandaExpress – Grilled Chicken Teriyaki + ½ rice, ½ super greens = 595 cals 49g protein 7g fiber.

B-Tier | Some great macros but less options.
🔘 @McDonalds – Hidden gems: McCrispy Strips (350 cals 30g protein), a classic hamburger (250 cals 12g protein), and even their vanilla ice cream cone (200 cals 5g protein).
🔘 @Popeyes – 3pc Tenders (450 cals 38g protein). Sides like mashed potatoes (110 cals 3g protein) fit in too.
🔘 @TacoBell – Chicken Supreme Burrito hack 600 cals 60g protein 10g fiber. Cantina Bowls also a solid option, especially if you double protein.
🔘 @Starbucks – Protein Latte (200 cals 29g protein) + Egg White Bites (170 cals 12g protein) + apple = 450 cals 41g protein 3g fiber.

C-Tier | You can fit any food into your diet, but it’s definitely harder to do eating at these.
🔘 Others (Little Caesars, Five Guys, DQ, Dunkin) – Hard to hack; go smaller portion, treat meals.

How to Train While Traveling | Stay Fit On the Road

Traveling doesn’t mean you have to lose progress. In this video, I’ll show you exactly how to train while traveling so you can stay consistent, no matter where you are. If your hotel gym has dumbbells and a bench, you’re in luck. Maybe you only have resistance bands with you – that’s fine too. You’ll learn how to keep your strength, cardio, and recovery on track without a full gym.

Whether you’re on vacation, a work trip, or just out of your normal routine, these travel workout tips will help you stay fit, energized, and in control of your training.

If you’ve been asking, “How do I workout when I’m traveling?” or “What’s the best hotel workout?” — this video has the answers.

Subscribe for more strength training, fat loss strategies, and high protein nutrition tips you can use anywhere.

Client’s Full Day of Eating: @BenMosner.

He’s currently on a lean bulk which means his primary goal is building muscle.

🔘 First Meal | 235g nonfat cottage cheese 31g almond butter 109g banana

🔘 Second Meal | 212g chicken breast 208g green beans 202g sweet potatoes 2tsp EVOO – he logs this to account for cooking oils

🔘 Third Meal | 1 container nonfat Greek yogurt 47g Dave’s Killer Bread 63g avocado 9mL EVOO

🔘 Fourth Meal: 248g 93/7 ground turkey 202g broccoli 202g sweet potato 1 mini cup guacamole 2tsp EVOO

🔘 Fifth Meal | 229g salmon sashimi 121g white rice

Macros: 3001 calories 258g protein 40g fiber

Great job, Ben. This is an incredible day of eating while in a lean bulk!

Visit the 🔗 in bio or go to JacobZemer.com for my coaching program that has helped thousands of people get in the best shape of their life.

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💪🏻 What is RIR? Why is it important? What does it look like?

RIR, or Reps in Reserve, is a measure used to indicate the intensity of your training. A lower RIR means a higher intensity level.

In simple terms, if your RIR is 1, you have only one more rep you could perform before reaching technical failure.

💪🏻 So, why is RIR important?

For effective training and to stimulate muscle adaptation, your sets need to be challenging. Tools like RIR and RPE (Rate of Perceived Exertion) help you gauge and ensure your workout intensity is at an optimal level.

💪🏻 What does RIR look like?

RIR of 3 or less: Your sets will appear challenging and feel fatiguing. The speed of your repetitions will noticeably slow down. It’s recommended to aim for an RIR of 3 at a minimum to ensure your training is sufficiently intense.

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Recipe: High Protein, High Fiber White Chicken Chili.

🔘 16oz nonfat cottage cheese
🔘 32oz chicken broth
🔘 2 bags Perdue shredded chicken
🔘 1 onion
🔘 1 can kidney beans
🔘 1 can green chilies
🔘 1 can corn
🔘 To taste: garlic, jalapenos, lime juice
🔘 Seasonings: paprika, pepper, crushed red pepper, cumin, parsley, salt

➡️ Macros (6 servings): 255 calories 34g protein 4g fiber

So good. Great recipe for the fall and extremely easy to throw together, set it, and forget it.

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Here’s how to order at a deli (@StanzCafe) while on a diet.

My order:
🔘 Multigrain bread
🔘 Grilled chicken
🔘 Veggies (as many as you like)
🔘 Mustard

What I look out for:
🔘 Condiments like aioli, mayo
🔘 Sauces especially cream based
🔘 Butter, oil
🔘 Fried foods
🔘 Full fat meats
🔘 Cheese
🔘 Not having fruit or veggies with my meal

Do I know the exact nutrition breakdown of this sandwich from the local deli? No… that’s why I’m always conscious of the decisions I’m making when I can’t control every variable of my meal.

This isn’t a special occasion, this is lunch. So I’m looking for highly nutritious, low in calorie, high in protein and fiber – then I go about my day.

Pro Tip: When tracking something like a local deli sandwich, use restaurants like Subway to log your meal. If you ordered a grilled chicken sub on multigrain bread, chances are Subway has a comparable way to estimate your calories.

Here’s what the estimated nutrition looks like using this method:
➡️ 6” sub: ~350 calories 28g protein 7g fiber

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Egg whites aren’t for everyone.

I’ve been hitting my protein goal for the past 30 years and along the way I’ve picked up some tricks.

One of my favorite ways to enjoy eggs (when I’m not in the mood for egg whites) is using nonfat cottage cheese.

Comparing the macros:

🔘 ½ cup of nonfat cottage cheese: 80 calories 11g protein
🔘 ½ cup of egg whites: 60 calories 13g protein

I like the cottage cheese because it adds a rich, creamy taste to the eggs as opposed to egg whites which don’t add any flavor and, in my opinion, take flavor away as you add more to your dish.

I’m taking a ½ cup of cottage cheese and mixing it in with 3 eggs and whatever vegetables I have at home. It’s delicious, adds way more flavor, and boosts protein at breakfast.

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