I like how this pre training shot from yesterday makes me look tall and Amazonian😁 (I am neither) 😂
First week back after getting knocked out with a cold. It can be frustrating not being able to train. I know a lot of people who feel guilty about this, so thought I would write a little about how I deal with it.
It’s frustrating for me too, mainly because I could have been a bit further ahead in my lifts. But I also know I will get there very quickly once I am back to 100%. So I didn’t worry about losing my strength, nor did I feel guilty for resting. My body obviously needed it.
I couldn’t control the training aspect, but I COULD control the nutrition aspect. One thing I did focus on was making sure I hit my protein goals. Protein is usually the first thing that goes out of the window for most. I also stuck to my maintenance calories. The consistency I had created paid off because I actually dropped half a kilo to 54.9kg. Back up slightly after the weekend though!🤪
It’s much easier to maintain consistency when you have developed the habits that enable you to slip into autopilot whenever you need to.
However, it is also about making the DECISION to do so. If I hadn’t DECIDED that I WANTED to stick to my protein macros, then I would have easily allowed everything to slip further backwards. Just because you know what to do, doesn’t mean you will do it. No one can make or inspire you to do it either. YOU must decide.
Zero training is 50% inconsistency. Zero training and zero tracking is 100% inconsistency.
If you are unwell or injured, you may have no power over training. But you do have the power to do something about your nutrition. A high protein intake helps with injury recovery by the way.
Doing 50% is better than 0%. Also, nutrition makes a big impact on body recomposition so that 50% is probably 70%. Training still matters too, but for body recomposition, the type of training is more important.
Still on maintenance calories, which is definitely more fun than being on deficit calories. Much easier to get stronger!
Leg Day later today. Have a great training session whatever you are doing!
Added in some aesthetic training to the end of my program as the glutes started lagging again.. which they do once my hips become really tight and my glutes don’t activate as effectively. I’m well over due for a deep tissue massage and it’s at the point I can’t let it go much longer as it will lead to an injury. I take other precautions to prevent injury though such as sufficient warm up relevant to the exercises I’m about to perform and the muscles I will be using. So lots of mobility involving the foam roller, trigger point release with kettlebells, dynamic stretching and body weight movement prior to my squats and then starting light and working my way up to heavier. Took me about 45mins to warm up before I actually started training. Really must get onto that massage as the lower back is tight which effects basically all my lifts including bench (not just deads and squats). while walking around casually my hip will cease up and due to a previous injury I am maintaining I know I need to stay on top of all these things to protect my spine. I can feel the spine starting to throb just sitting in my car so I know to listen to my body and not to leave it much longer the sciatica has started to kick back in too. I’ve not had these pains for months. It’s just money and stress I’m letting get in the way atm. Will invest into myself this week a bill will have to wait. Health comes first 😌
The video is sped up but basically I slow everything down and squeeze and hold my exercises to really get the glutes ‘feeling’ the training which helps my hips to loosen up and let my glutes activate. When my glutes aren’t activating correctly they’re not protecting my spine and from an aesthetic stand they are not growing.
Today's leg workout was one that required me to push myself harder mentally than physically to complete it and this is only a small portion of the workout recorded 😵
Sometimes you might not even realize what your body is capable of doing! It's all about convincing your mind that your stronger than your excuses to quit 💪
Finally got some chest and shoulder videos 😏 great session with @zcooke @bodypositiveuk, really push each other in our sessions! This week is back to time under tension so all slow reps. •incline chest press with 20kg dumbbells for 3 counts •cable flyes 14kg each side for 3 counts •cable side lateral raises on 4.5kg for 4/5 counts
Workout courtesy of @lukeaustinfitness
Strength is going up 😁
Today is victory over yourself of yesterday; tomorrow is your victory over lesser men." - Miyamoto Musashi The Five Rings
Hard to start over. Hard to change. Hard to break bad habits. Takes courage, takes commitment, takes frustration and the will to move past it all. Most importantly it takes the ability to be humble and teachable. @kael_vt_ is learning that. Thanks @vtass24 for being so patient and such a great example and coach. #bettertodaythanyesterday#timeundertension#reps#work#littlemanhasgoals#learning
Here’s a brutal bicep finisher I picked up from another gym mate. It’s a straight 50 reps of bicep curls. The trick is you CANNOT put the dumbbells down. Try it out and let me know how you like/hate it! 💪🏽 •
Sidenote: @diamonddenverco was able to make a little cameo appearance.
Nothing like a nasty drop set of rows to start off the week. Make sure you dominate Monday. Sped up to fit.
Drop sets are great for increasing volume, time under tension and maximizing muscle recruitment in a bang-for-your-buck training format. It’s battle tested. Nothing fancy. Just hard af.
I started lifting weights at the age of six. I was a disciplined young boy who did push-ups and strength training just to become a better me (and beat the other boys at arm wrestling in sixth grade). I didn’t return to the gym until I was seventeen. For many years, I trained hard. After a bout with depression and anxiety coupled with panic attacks, meds effed me up and not only killed my personality, but killed my drive, ambition, motivation and passion. I learned you cannot live for other people. This is very important because as a Xian and believer, the Church will try to tell you what to do, where to go and how to walk and talk. That is bs and cultic mentality! Live the life God created you for and stop listening to naysayers and haters who just want to bring you to their depths of the grave...because they are not alive but dead. When you become stronger in your mind and body, then teach others your ways and live the example! Love God, Love People...most importantly, Love your Woman my dudes!
The second shot is me with my sister @livelyladya and momma @vickiejomeemaw last year after coming off meds for a year and prior to going harder than I ever have in the gym.
The first shot is today...my last day of MI40X!!! #gymmotivation#lifemotivation#gains#weighttraining#timeundertension#anytimefitness#goals#gymlife#strongmindstrongbody#hustle#train#IDGT#liveinthegym#gymworld#cardio#abs#gymrat#jumprope#restisfortheweak#restwhenyoudie#mi40#mi40x#discipline#yougotthis#phase6#2adays#beastmode#quads#hams
One really important thing about being healthy is always to have your meals prepped , Which is why I started a meal prepping company to help people who don’t have time to cook because their to busy with work and school , Im glad I have the opportunity to help people reach their fitness goals it’s all about the diet , If you eat like crap that’s most likely how your gonna look , Making sure your keeping your protein intake high and carbs at a medium , It all starts in the kitchen to see the results you want you have to maintain a healthy diet , Stay positive and if you fail to prepare , Prepare to fail!
The "pseudo-scientific" gym-community can be divided into two factions, the "time-under-tension"-worshipper and the "sets x reps x weight = volume"-fanatics. And both are dead-set in their opinion that their way is the one true way (yes, there are many similarities between religious fanaticism and beliefs on how to build muscle efficiently). ⏱ The "Time-under-tension"-method (TuT) describes the counting of the time a muscle works under tension (NO WAY!?) until muscle-failure is reached. For example, you perform biceps curls for 45 seconds and when time's up you shouldn't be able to do another rep. The amount of reps or the duration of every single rep is of no concern.
⚖️ Furthermore the "sets x reps x weights"-method aims to measure and compare the load that's moved by a muscle. The movement-speed and the subjective perceived exhaustion are not taken into consideration. 🤔 But what's the most efficient way to observe your training?
First of all both methods are just means to approximate the same parameter:
TRAINING-VOLUME! Of course, we're talking about an approximation of volume, 'cause it's nearly impossible to determine the exact amount of volume.
But which does it better? 🔎 As long as the individual conditions (movement speed, duration of reps,...) stay the same, both methods enable a progressive increase in volume. This is why both methods can work.
But the "time-under-tension"-method restricts the athlete to a limited range of intensity (%of1RM), I.g. it's accuracy is undeniably low with +80% 1RM. This makes it highly inefficient for any kind of ambitious strength sports. In addition TuT always requires the trainee to go to muscle-failure which leads to several problems in intermediate/ advanced training programs. 💪🏼 That's why I would recommend to use the "sets x reps x weight"-method while keeping the subjective intensity (how close to muscle failure) and the speed of movement in mind.
If you're interested in updates about the newest research regarding this topic check out the so called "lord of gainz" @bradschoenfeldphd .
Yours Sherlock Gainz
Go Hard or Go Home is BS. Here are 4 effective ways to fatigue your muscles that don’t require lifting max weight with max force.⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Time under Tension version 1:⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you return to the top of the movement, don’t relax/disengage e.g. standing, single leg lunge, don’t put your foot back down on the floor once you’re back to starting position⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Time under Tension version 2:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Slow it right down. Whatever movement you do, decrease the tempo to a count of 3 or 4 on the eccentric part⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Range of Movement version 1:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Utilise the full range e.g. hanging knee raise, when you bring your legs back down, make sure your abs are fully extended before your bring knees back up⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Range of Movement version 2:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Utilise a small range of movement e.g. lateral shoulder raise, the starting position to be a 45 degree angle from your body and you return to this position (feel the burn!)⠀⠀⠀⠀⠀⠀⠀⠀⠀