This episode of the MindPump show offers some really good advice.
These guys have a lot of good and somewhat surprising content given their competition backgrounds.
Sal goes a little weird at times, but they provide usable content.
This episode of the MindPump show offers some really good advice.
Fiber and protein are my main focus. I also hit water pretty hard. I finish 20+ ounces before I can have my morning coffee. It motivates me.
If you don't have enough weight to challenge you in the rep ranges you want to do, try slowing down. Muscle growth depends on "time under tension." Which means you have to sleep straining long enough for force the adaptation. Do 2+ seconds on the concentric (lifting) phase, flex hard at the top, and even slower on the eccentric (lowering) phase.
Some people use "lengthened partials" - just doing half reps, but doing the half range of motion where the target muscle is longest. The top of a rep for any exercise tends to have the most leverage, so the same weight results in less tension in the muscle fibers. So for example in a bicep curl you'd just go from arms straight to arms ~90°, and go slow. Even at lighter weights, you'll be maximizing the time under tension in the muscle for a constant number of reps.
Concentric to get big, Eccentric to get strong.Eccentric reps can also be effective and a good way to mix it up.
Isometrics are also really good since you are putting 100% force against a stationary object. The only downside is the range of motion is small. But it can be great for addressing sticking points.Concentric to get big, Eccentric to get strong.
A few years ago I heard or read that and I was just coming off of Hammer and Chisel (Which is still the best full body workout program IMO) so I did a couple weeks of only eccentric stuff and the strength gains relative to a workout based in concentric movements was significant.
Isometrics are also really good since you are putting 100% force against a stationary object. The only downside is the range of motion is small. But it can be great for addressing sticking points.
Did you follow this?I tried to keep my heart rate in Zone 2 on the peloton last night, yeah that's not going to work. I think I could enter that zone by playing video games, it felt like I was doing nothing.
I did a new hasFit workout video this morning that had some of those Bulgarian split squats that @KnappShack mentioned. Those were brutal even with little to no weight.
Fiber and protein are my main focus. I also hit water pretty hard. I finish 20+ ounces before I can have my morning coffee. It motivates me.
sprained my ankle in a car accident on Thursday morning. Tring to figure out how to continue my progress when I'm injured for a while.
Does keeping my 150ft drive way clear count as a workout.
Not if your snowplow has power-steering.Does keeping my 150ft drive way clear count as a workout.