Coach Micah's: Fit Project Podcast · Micah Smith

3 Really common, but annoying fitness beliefs… | FPP #146

March 28, 2025·34 min·1 clip

Micah welcomes listeners back and says he is taking on three very common fitness myths. He says they are annoying because they keep coming up in client conversations. He also makes it clear that he is not trying to insult anyone who believes them. The tone is firmer than usual, but it stays measured. He wants the episode to be useful, not theatrical. One of his main examples is the idea that doing more of a movement automatically gets faster results. He uses glute training and ab work to show how that belief shows up in the gym. His point is that training harder and more often eventually hits diminishing returns. There is a point where extra work stops buying extra progress. Push it far enough and the extra work can even become regression. He adds that some increase makes sense if someone is barely training at all. But once the volume is already high, more days and more sets are not automatically better. He suggests that three sessions a week may be about the limit in some cases. He then shifts the discussion to total working sets, not just weekly frequency. He notes that around 20 working sets is often enough for most muscle groups. Smaller muscle groups can often handle something in that range too, unless someone is training at a serious bodybuilding level. Toward the end, he turns to fasting and keto as examples of people trying to avoid calorie awareness. He says the appeal is obvious because those approaches can feel simpler and less mentally demanding. Still, he argues that there has to be a harder beginning phase before anything gets easy. He closes by saying the whole pattern usually comes down to avoiding the hard things and signs off with a quick spring update.

As heard by us

A blunt reset on fitness myths that values patience over shortcuts.

Coach Micah spends the episode pushing back on a pair of fitness myths that keep people stuck: more gym time does not automatically mean better results, and shortcuts in diet usually get in the way of habits that actually last.

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Why you'd press play

When you need a blunt reset on the idea that more gym work automatically means faster results.

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