Week's Best in BS-Free Fitness - Vol. 35

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It's a good idea to perform all of your compound movements first before anything else since these work several muscle groups. However, incase of a lacking body part you could train that lacking body part first when you are fresh and can dedicate more energy into it. It would be best to separate this weak body part in this case from a compound exercise targets the same muscle, meaning you can do calves before squats, or biceps before bench for example. But it may not be wise to train triceps right before bench, even if triceps are lacking. _____ Another little useful trick that I like to use which is what the infographic above is about, is separating body part exercises to allow for more volume. Let's say you train back, shoulders, and biceps today. __ Traditionally, something like this would be done: 1. Pull ups 2. Barbell row 3. Cable row 4. OHP 5. Lateral raises 6. Barbell curl 7. Dumbbell curl _____ However I would argue that something like this will be more effective: 1. Pull ups 2. OHP 3. Barbell row 4. Cable row 5. Barbell curl 6. Lateral raises 7. Dumbbell curl _____ Now your back gets a break mid-back-workout, your shoulders get a break after OHP before doing laterals, and your biceps get a break by having laterals between bicep exercises. Effectively allowing you to do more volume (reps/weight) per body part, and more quality reps overall. Volume is cumulative, so this method will only help you. Try it out on your next workout and report back and let me know how it went :) _____ Tag someone who could benefit from this! #letsgetjackedtogether #strengthguide

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In the last few posts, we talked about tracking macros, why you should, how you should, as well as finding your maintenance calories. Now, lets talk about setting up your macros whether the goal is fat loss or muscle gain. You need to eat more than your body expands to gain weight/muscle, and less than your body expands to lose weight/fat. __ Now that you know your maintenance, you can then either subtract ~20% from your caloric maintenance if you want fat loss, or add ~5-10% if your goal is muscle gain. These are good ranges, as the goal for fat loss is ~1% of weight loss per week, and ~1% of weight gain per month for those looking to gain. __ If your goal is fat loss, I recommend a protein intake of 2.4g-2.8g/kg [1]. 15-25% of total calories from fat, and the remainder coming from carbohydrates. If the goal is muscle gain, you do not need as much protein since you won’t be energy deprived, so a good range is 1.8g-2.2g/kg [2,3] - more is fine if you prefer, 20-30% of total calories from fat, and the remainder from carbohydrates. These are good ranges but you may be an outlier who does better with more fat and less carbs for example. (See my example above for a 140lb male looking to gain weight with a calorie maintenance of 2,300) __ Don’t get carried away hitting macro targets dead on. The example guy above does not need to hit 333g of carbs on the dot lol, nor 137g protein. Instead he could aim for 125-140g protein, and 320-340g carbs, for example. Focus on ranges not set in stone numbers. You only should be as accurate as you need to be. If you’re preparing for a photoshoot then maybe you’ll have to be a bit more precise. If you’re just losing a few pounds for summer or looking to put on quality size, then not much precision is required. __ I hope this helps! Next i’ll discuss eating out while tracking macros as well as intuitive eating. Let me know if you have any questions below! #strengthguide __ https://www.ncbi.nlm.nih.gov/pubmed/24092765 https://www.ncbi.nlm.nih.gov/pubmed/23107527 https://www.ncbi.nlm.nih.gov/pubmed/11023001

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Wilfredo Thomas