Week's Best in BS Free Fitness - Vol. 48

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💥DEADLIFTS HURT YOUR BACK? TRY THIS!💥 - 🍕Couple posts back I wrote about squats and laid out a fistful of strategies you can use if they hurt your knees. People told me they liked it and wanted one for deadlifts and back pain. I told them I'll do it on Sunday after I've had my fill of unicorn blood (☕️) and finished my own deadlift workout. Alas, here we are, 3 goblets of unicorn blood down, hamstrings & tuchus lit from deadlifts, and the older gentleman sitting to my left, here at Joe & The Juice, almost certainly just farted. Let's talk deadlifts. - 🐪I'll start by saying there are MANY strategies you can use to eliminate back pain in the deadlift. These are just a few. And the "best" strategy depends on what you need as an individual. That said, give these a shot and I have a feeling you'll feel stronger, safer, and more confident with your deadlift. - 1️⃣Before EVERY rep take a bigggg breath into your BELLY (not chest), fill it with air, and let your stomach expand. This is easier said than done (which is why I'm making a YouTube video on it soon) but, done properly, your entire lower torso will expand outward as you fill it with air. Once it's full, squeeze your abs HARD (like you're trying to poop, but DON'T actually poop) and pick the bar up off the floor while bracing your abs the whole time. Doing this stabilizes your spine and functions as your bodies own "built-in" weight belt. - 2️⃣Don't jerk the bar off the floor. Too many people try to use momentum to initiate the lift and end up jerking it off the ground. Don't. Unless you want to shit your spine. - 3️⃣Try elevated deadlifts. Just raise the bar off the floor a bit. It reduces the range of motion, limits sheer on the spine, and puts more stress on your legs than back. - 4️⃣Don't barbell deadlift. Because, regardless of what any dogmatic lifters on the internet tell you, barbell deadlifts are not the end-all be-all. There are many, MANY ways to get the same benefits without hurting your back. And if they keep hurting and you keep forcing yourself to do them, you're just trying to fit a square peg in a round hole. And why the eff would you try to do that? - 🦄🙏❤☕️

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💥SQUATS HURT YOUR KNEES? TRY THIS!💥 - 🍕If I had to pick a favorite exercise, I would choose quidditch. Second place would go to deadlifts. And third would most likely be a tie between chugging unicorn blood (☕️)and eating carbs. - 🦄That being said, squats are a great exercise, too. And even though they don't make my top 3, they're definitely up there (along with naked partner hip thrusts and watching shark week). - 🐪Issue is, many people tell me squats hurt their knees. And that's not ok with me so what I've done here is outline 4 simple and effective ways to eliminate knee pain while squatting. - 1️⃣Don't wear underwear. It is a complete waste of time, energy, and money. Jk that's not really number 1. But it is true. - 1️⃣Imagine there's a sharp piece of glass underneath your big toes, and if you press down too hard it'll slice through. This forces you to keep your weight on your heels (not your toes) which protects your knees. - 2️⃣Try box squats. Because they force you to use a more "hip dominant" pattern which keeps the stress on your hips, not your knees. - 3️⃣Take a wider stance. Because, similar to box squats, this puts the stress on your hips instead of your knees. - 4️⃣Don't squat. Because, regardless of what any dogmatic lifters on the internet tell you, squats are no the end-all be-all. There are many, MANY ways to get the same benefits without hurting your knees. And if squats keep hurting but you keep forcing yourself to do them, you're just trying to fit a square peg in a round hole and that's not very smart. - 🦄Anyhoodle, that's all I've got for you today. Love you! - #squats #squat #squatchallenge #squatbooty #squatspo #squatlife #asstograss #powerlifting #powerlift #powerlifter #powerliftingmotivation #weightlifting #weightlifter #powerbuilding #legday #legworkout #liftheavy #personaltrainer #personaltraining #fitness #fitfam #alwaysoptimal #syattfitness

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I'm not convinced that BCAAs are worth buying and supplementing with. But if you like purple drink #davechappelle while working out, that's up to you. Here are some excerpts from a 2017 paper on BCAAs (swipe left) that the legendary protein researcher @mackinprof 🇨🇦 recently posted. Excerpt 1: We conclude that the claim that consumption of dietary BCAAs stimulates muscle protein synthesis or produces an anabolic response in human subjects is unwarranted. – Wolfe. R, Journal of the International Society of Sports Nutrition 2017 [1] Excerpt 2: The concept that the BCAAs may have a unique capacity to stimulate muscle protein synthesis has been put forward for more than 35 years. Data supporting this hypothesis have been obtained from studies of the responses of rats… Studies of muscle protein synthesis in rats have limited relevance to human responses. Excerpt 3: Consumption of an imbalanced mixture of amino acids, such as the BCAAs, may *transiently* (not lasting) stimulate protein synthesis… If the stimulation of protein synthesis cannot be sustained, there is little physiological significance. Two studies done in humans found that BCAAs reduce muscle protein breakdown, BUT, in turn, also reduce muscle protein synthesis and muscle protein turnover. [2, 3] So this catabolic (muscle breakdown) state was not reversed to an anabolic (muscle building) state in either study. Examine.com: “For people with *low dietary protein intake* (aka no healthy lifter serious about making #gains), BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time.” [4] But if you look at the BCAA study matrix on the examine.com website, the evidence is pretty weak. References: 1. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9 2. Louard RJ, Barrett EJ, Gelfand RA. Effect of infused branched-chain amino acids on muscle and whole body amino acid metabolism in man. Clin Sci. 1990;79:457–66. 3. Louad RJ, Barrett EJ, Gelfand RA. Overnight branched-chain amino acid infusion causes sustained suppression of muscle proteolysis. Metabolism. 1995;44:424–9. 4. https://examine.com/supplements/branched-chain-amino-acids/

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