Week's Best in BS Free Fitness - Vol 39

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A 10-week study that compared squat-only, leg press-only and combination of squat and leg press found similar increases fat-free mass in all 3 groups, when total training volume was equal. [1] Other studies suggest that incorporating a variety of leg exercises can produce greater overall leg development than any single exercise. [2] So if you’re a bodybuilder, volume and variety is your friend. While both free weights and machines can improve functional outcomes, back squat training significantly improved back squat strength and tended to improve vertical jump more so than leg press alone or a combination thereof. [3, 4] So if you’re a powerlifter or an athlete, squats should be a staple in your leg training. My current lower body training looks like this: Low-bar squats, conventional deadlifts, hamstring curls, standing calf raises, leg press and back extensions. References: 1. https://www.researchgate.net/publication/282613421_The_impact_of_back_squat_and_leg-press_exercises_on_maximal_strength_and_speed-strength_parameters 2. https://www.ncbi.nlm.nih.gov/pubmed/24832974 3. https://www.researchgate.net/publication/38034734_A_Comparison_of_Free_Weight_Squat_to_Smith_Machine_Squat_Using_Electromyography 4. https://www.researchgate.net/publication/282613421_The_impact_of_back_squat_and_leg-press_exercises_on_maximal_strength_and_speed-strength_parameters

A post shared by 🇨🇦 Salama | MadeGains (@madegains) on Jul 1, 2017 at 1:34pm PDT

The sumo deadlift is done with a wider stance with the arms between the legs, and the conventional deadlift is done with a narrower stance with the hands on the outside of the legs. The sumo deadlift requires greater involvement of the quadriceps [1] while the conventional deadlift is more demanding on the lower back [2]. This is mainly due to the fact that the sumo lift is a more upright position, with the convention being more bent over. The sumo DL is more mechanically efficient than the conventional DL. A study that looked at 12 sumo and 12 conventional style lifters during a national Powerlifting championship, found that the vertical bar distance, mechanical work, and predicted energy expenditure were approximately 25-40% greater in the conventional group. [3] Hip extension and hamstring activation was similar between the two DLs. Experimenting with both lifts, I’ve found that I pull more weight with less strain on my lower back with Sumo DLs. BUT, I’ve recently decided to go back to conventional DLs since most things done in real life (lifting heavy objects, jumping etc.) are done with a closer stance. What’s your favorite stance and why? Tag a friend and comment below! References: 1. https://www.ncbi.nlm.nih.gov/pubmed/11932579 2. https://www.ncbi.nlm.nih.gov/pubmed/1758295 3. https://www.ncbi.nlm.nih.gov/pubmed/10912892

A post shared by 🇨🇦 Salama | MadeGains (@madegains) on Jun 26, 2017 at 7:01pm PDT

The calorie amounts listed on food labels are not totally accurate. They contain a margin of error and often have rounded numbers. Swipe left to see a table from the Food and Drug Administration (FDA) showing the rounding rules for declaring nutrients on the nutrition labels. [1] The best way to track your food intake is to track your macronutrients (protein, carbohydrates and fats), and then calculate your total calories from those numbers. Remember the following figures: 1g of protein = 4 calories 1g of carbohydrates = 4 calories 1g of fat = 9 calories For example, the protein pancakes in the picture have 45g of protein, 35g of carbs and 15g of fat. To calculate your total calories, the equation would look like this: (45 x 4) + (35 x 4) + (15 x 9) = 455 calories If you were to add up the calories based on the labels on the ingredients, you’d likely come up with a slightly different number. While hitting your calorie targets can help you lose or gain weight [2-4], hitting properly established macronutrient targets will help you optimize your body composition (body fat and lean mass). [5] References: 1. https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064932.htm 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302369/ 3. https://www.ncbi.nlm.nih.gov/pubmed/19127177 4. https://www.ncbi.nlm.nih.gov/pubmed/19244669 5. https://www.ncbi.nlm.nih.gov/pubmed/15107010

A post shared by 🇨🇦 Salama | MadeGains (@madegains) on Jun 25, 2017 at 3:14pm PDT

💥HOW TO MOTIVATE SOMEONE YOU LOVE TO WORKOUT💥 - ❤Motivation is one of those things we still don't fully understand. There's a ton of research on it, along with how & why motivation affects us, but truth is we still don't really get it. The "how" and "why" behind motivation is still up in the air and, trust me, if there was a pill or potion or cure, it would be worth millions. - ❤The thing I find most interesting about motivation is it has far LESS to do with knowledge than many think. Everyone knows they should workout several times each week. Everyone knows they should eat more fruits and veggies and lay off the pringles and soda. Hell, everyone knows cigarettes can kill you but day after day people not only continue...they actually *start* smoking for the first time. - ❤What this tells us is knowledge is not the only or even the main factor behind motivation. Rather, motivation tends to come from a mix of both internal and environmental conditions, some of which may be outside your immediate control. - ❤So how can you use this to motivate someone you love to workout? Be a POSITIVE part of their environment. Show them you love them. Show them you support them. Listen to them - really hear what they have to say. And celebrate every win, no matter how big or small. - ❤Remember, everyone knows they would do well to workout. There isn't a single person who doesn't understand that. So if you're trying to motivate someone, don't preach or yell or make them feel bad. Show them you love and support them, and I guarantee you'll help them far more than you ever imagined possible. - ❤❤❤❤ - #motivation #fitnessmotivation #workoutmotivation #nutritionmotivation #gymmotivation #fitspo #fitfam #fitness #exercisemotivation #workout #workouts #workoutoftheday #workoutdone #workoutdaily #weightloss #weightlosscoach #weightlosssupport #weightlosschallenge #fatloss #fatlosstips #fatlosshelp #alwaysoptimal #syattfitness

A post shared by Jordan Syatt (@syattfitness) on Jun 29, 2017 at 5:29am PDT

💥HOW TO DETOX💥 - 🖕If I see another ad for a detox or cleanse or reset I'm going to have a conniption so let's clear the air once and for all. - 🐣Detox cleanses and juices and pills and resets and kits and the like are marketing scams. Period. End of story. - ☃️Your body is already equipped with everything it needs (a functioning liver, kidneys, skin, etc) to "detox" on a daily basis. These over priced products and juices and pills do nothing more than severely restrict your calorie intake (so you lose weight very quickly) and they often include laxatives (which is why you may find yourself being more "regular"). - 🏓These detoxes and cleanses are not "healthy." They do not "cleanse your body of toxins." If you want to do that, you simply need to live an overall healthy lifestyle. Strength train several times/week. Eat plenty of fruits and veggies. Do metabolic conditioning several times/week. Drink lots of water and stay hydrated. Get enough sleep. And don't forget to laugh - that's the best detox of all. - 🎱I'm not one to hate on others in the industry but enough is enough - if someone tries selling you a cleanse or detox or kit or whatever...they're trying to take your money, not help you. Health is far simpler than an expensive cleanse product. Don't waste your money. Stick to the basics and do what science has shown to work time and again. If it sounds too good to be true (i.e. "3 day reset!") it probably is. - #weightloss #weightlossfood #weightlosssupport #weightlosschallenge #weightlossmotivation #fatloss #fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #nutrition #nutrients #iifym #ifitfitsyourmacros #flexibledieting #fitness #fitfam #fitnessfood #fitnesscoach #fitnessaddict #cleanse #detox #alwaysoptimal #syattfitness

A post shared by Jordan Syatt (@syattfitness) on Jun 27, 2017 at 8:48am PDT