Ep 153: Time-Efficient Muscle Growth, Cardio for Lifters, and Metabolism Myths with Jordan Lips

Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation! Today, Philip ( @witsandweights ) is joined by personal trainer, ex-gym owner, and MNU Certified Nutritionist Jordan Lips, who works exclusively online with people who want to get healthier across a broad range of goals. Philip invited Jordan on the show because of his straightforward approach to topics like metabolism and building muscle, which are often misconstrued in the fitness industry. Today, he shares his expertise in three big areas we're hearing a lot about: time-efficient hypertrophy, incorporating cardio as a lifter, and clearing up some of the misconceptions about metabolic adaptation. Jordan has over 15 years of experience as the mind behind Jordan Lips Fitness and offers both 1-on-1 and group coaching. His online group programs, including 'The Hyper Trophies' for the gym and 'Home Bodies' for those working out from home, are designed to respect your time and lifestyle. And it doesn't hurt that Jordan deeply understands biomechanics, nutrition, and individualized program design. His podcast, "Where Optimal Meets Practical," is focused on optimizing your training, nutrition, and mindset but doing so in a practical way. Today, you’ll learn all about: 2:50 Time-efficient hypertrophy 7:29 Intensity techniques for muscle growth 11:52 SFR and time efficiency 13:58 Muscle-building for beginners 16:03 The foundation of strength 19:25 Workout splits based on experience level 24:27 Cardio for lifters 40:04 Cardio during the fat loss phase 43:12 Defining metabolic adaptation 50:47 Does metabolic adaptation accelerate? 55:02 Are diet breaks/refeeds psychological? 59:46 The effects of hormones, alcohol, sleep, and stress on metabolic adaptation 1:03:19 Philip's metabolic adaptation after his surgery 1:06:38 The question Jordan wished Philip had asked 1:10:35 Where to find Jordan 1:11:01 Outro Episode resources: IG: @jordanlipsfitness Podcast: jordanlipsfitness.com/podcast/ YouTube: https://www.youtube.com/channel/UCA1dws6_fvP1ue7auf31QOQ/featured Group training programs for people in the gym or at home: https://jordanlipsfitness.com Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram