PV☀️ Confine yourself to the here and now and take it all in. It goes by fast.
Hate the barbell. Go to war with it.
If you want to lift more create more tension throughout your body.
In a bench press:
Prior to the lift grab the bar and press your shoulder blades together as tight as you can.
It’s ok to arch your back - shortening the path the bar has to travel up will only help your lift.
Engage your lats for stabilization. Do some sets of lat pull downs prior to the lift to feel a slight pump and to prime your body.
When lifting, drive down with your legs and press your upper back and shoulders into the bench.
Always avoid flaring out your arms.
If you’re new to exercise find something you like you can stick with long term. Forget about whether it’s the best workout. It doesn’t matter.
Don’t let perfect be the enemy of good. Just move.
PV☀️ Hope you all have an amazing Sunday 🤙
Lift weights and extend your health and lifespan.
Stack weights, stack days.
If you don’t have a little feeling of dread before a workout, you’re probably not pushing yourself hard enough.
PV☀️ Go crush your weekend 🤛
The Rolling Stones, Now! 1965
I wish I had this in my arsenal at the principal’s office back in the day.
When it comes to gym equipment you definitely get what you pay for. It’s one thing to cheap out on storage racks but consider US steel especially for the things that matter and take a beating like barbells and power racks.
Your body will utilize every bit you give it. But muscles are limited in how much it can use at once. Any excess will be oxidized and used for energy. OMAD works great depending on your situation and what your goals are, especially if you’re focused on CR and weight loss and you’re otherwise adequately muscled. Wouldn’t recommend if your primary goal is to build lean tissue.
What will help is doing a DEXA before doing TRF. What I’ve seen is that people generally see that they lose weight/see more definition but the DEXA reveals often that a large portion of the loss consists of lean tissue.
Generating proper tension in lifts:
Even for exercises like a pull-up, tension is key. Don’t put your legs back in a disengaged position.
Extend the legs and engage them with your glutes and keep your body tight as you pull up to the bar.
Protein intake and protein absorption
Have a goal of consuming 1g of protein per pound of body weight per day especially if you’re exercising. If you’re 160lbs consume 160g of protein.
Muscle protein absorption is limited to around 40-50g per sitting. This means you need to consume 40g of protein 4 times throughout the day.
Don’t try to consume it all in one or two sittings as your body will process much of it for energy rather than for building muscle.
PV☀️🤙The quality of your thoughts affects the quality of your life.
Go crush it out there today 🤛
Pretty sure he’s my guy at the local mid tier regional bank branch who’s curiously no longer returning my calls about my checking account.