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Build your abs w/ us 💪💯
@vin_livefit | @alexanderscl
👇gain size fast w/ our free program🔥

watch as @vin_livefit and @alexanderscl demonstrat watch as @vin_livefit and @alexanderscl demonstrate a basic pull-up progression you can apply to your back workouts SWIPE ➡️
DO YOU HAVE A HIGH NEAT?⁣⁠ ⁣⁠ In short, NE DO YOU HAVE A HIGH NEAT?⁣⁠ ⁣⁠ In short, NEAT is the number of calories you burn each day via unplanned movement. You know, walking the dog, or scratching your back. ⁣⁠ ⁣⁠ That's not exercise. But, it is still physical activity. And that's where NEAT gets its name: "Non-Exercise Activity Thermogenesis." That is, the # of calories you burn through (non-exercise) activities.⁣⁠ ⁣⁠ And, shockingly, the less you move around, the lower your NEAT. So for example, a farmer would have a higher NEAT than a desk worker. And the desk worker would burn more in NEAT than someone at rest. But...⁣⁠ ⁣⁠ WHY DOES NEAT MATTER?⁣⁠ ⁣⁠ Well, believe it or not, it can play a big role in how many calories you burn each day. Since some of us burn up to 1,000 calories per day in NEAT alone. While others might only burn 200 calories from NEAT. And of course, that can really change the way you look.⁣⁠ ⁣⁠ WHAT TO DO ABOUT NEAT⁣⁠ ⁣⁠ All told, if you want to burn more calories in NEAT, you'll need to be more active. For instance, try to walk more often, rather than drive. Or, if you work at a desk, try a standing desk. If not a treadmill desk. These are all ways that you could burn more calories in NEAT.⁣⁠ ⁣⁠ But, if you're a hardgainer, look for ways to drop NEAT. For example, maybe try to walk a bit less than normal. Or sit when you'd normally stand. Etc. Since that can help you put on size, without you eating any more. (You'd still have to train hard, though.)⁣⁠ ⁣⁠ IN THE END, NEAT IS THE # OF CALORIES YOU BURN THROUGH UNPLANNED MOVEMENT. AND IT VARIES A LOT BETWEEN PEOPLE. ⁣⁠ ⁣⁠ TO LOSE WEIGHT, LOOK FOR WAYS THAT YOU CAN UP YOUR NEAT. AND VICE VERSA
now follow along as @alexanderscl runs through day now follow along as @alexanderscl runs through day 3 of our 3x/week upper body-focused program for muscle growth⁣ ⁣ SWIPE ➡️
join @vin_livefit in this bar-focused park workout join @vin_livefit in this bar-focused park workout for the chest, back, and arms SWIPE ➡️
Collagen supplementation has been shown to provide Collagen supplementation has been shown to provide several benefits for skin health. In fact, collagen hydrolysate has been shown to: - moisturize dry skin - remove/fill in wrinkles - tighten loose skin - get rid of photo-aging and skin spots - help heal pressure ulcers/wounds - make skin smoother (possibly) - eliminate pores - reduce cellulite/skin waviness - clear up under-eye dark circles So, if you want to optimize your skin health, collagen supplementation is probably worth considering
join @alexanderscl in day 2 of our 3x/week upper b join @alexanderscl in day 2 of our 3x/week upper body-focused program for muscle growth⁣ ⁣ SWIPE ➡️
join @vin_livefit in this at-home workout for abs join @vin_livefit in this at-home workout for abs development⁣ ⁣ SWIPE ➡️
THE POTENTIAL BENEFITS OF COLLAGEN⁣⁣ ⁣⁣ Th THE POTENTIAL BENEFITS OF COLLAGEN⁣⁣ ⁣⁣ This past year, I wrote a fair bit about collagen. And now all my thoughts are freely available to read here: ⁣⁣ ⁣⁣ https://builtwithscience.com/benefits-collagen-peptides/ ⁣⁣ ⁣⁣ For sake of ease, I’ll summarize the potential benefits. In brief, collagen can: ⁣⁣ ⁣⁣ - Revive your skin ⁣⁣ - Burn fat ⁣⁣ - Strengthen/grow your bones and nails ⁣⁣ - Support connective tissue health ⁣⁣ - Fight joint pain ⁣⁣ - Speed up recovery from injuries ⁣⁣ - Enhance lean mass and strength gains ⁣⁣ - Boost well-being and mood ⁣⁣ ⁣⁣ So, collagen peptides can in fact, help reverse aging. At least, in some ways. ⁣⁣ ⁣⁣ But there’s a major point we’re missing here: ⁣⁣ ⁣⁣ At the end of the day, collagen is only a supplement. Hence, it should complement a healthy overall lifestyle. ⁣⁣ ⁣⁣ Ultimately, living a low-stress life with lots of exercise, a good diet, and great sleep, is the best way to fight aging. And while collagen can help, it can’t replace a good lifestyle. Not nearly. ⁣⁣ ⁣⁣ So don’t just add collagen peptides to your diet and expect the world. They work best when combined with other healthy habits…
watch as @alexanderscl takes us through day 1 of o watch as @alexanderscl takes us through day 1 of our 3x/week upper body-focused program for muscle growth⁣ ⁣ SWIPE ➡️
try out this epic at-home pushup progression as sh try out this epic at-home pushup progression as shown by @vin_livefit ⁣ ⁣ SWIPE ➡️
🔥HOW MANY CARBS ON KETO? 💯⁠⁣ ⁣⁣⁠⁣ Just starting out, it can be hard to know how many carbs you should eat on keto. Since not everyone actually agrees on this. I mean, some people will tell you to stay below 20 grams per day. While others seem to get by on over 50 grams. So, who's right?⁠⁣ ⁣⁣⁠⁣ KETO VS. LOW-CARB: WHAT'S THE DIFFERENCE?⁠ 🥑⁠⁣ ⁣⁣⁠⁣ Of course, the main difference between keto and low-carb, is ketosis. Or, in other words, a keto diet puts you into ketosis, while low-carb won't quite get you there⁠⁣ ⁣⁣⁠⁣ But all in all, keto and low-carb diets have a lot in common. And in practice, it can be hard to tell a keto diet from a low-carb diet. Since, in either case, you wind up eating mostly the same foods⁠⁣ ⁣⁣⁠⁣ SO, IN THE END, KETO IS JUST A VERY LOW-CARB DIET. PLUS, YOUR LOW-CARB DIET, COULD BE KETO FOR SOMEONE ELSE⁠⁣ ⁣⁣⁠⁣ But, to be clear, keto diets are usually lower in carbs. And they will put you into ketosis, where as low-carb diets won't. (You can test your blood ketone levels to make sure)⁠⁣ ⁣⁠⁣ THE KETO CARB LIMIT ❌⁠⁣ ⁣⁣⁠⁣ Now, all this means that there must be a keto carb limit. Since, if you eat too many carbs, you won't get into ketosis. But, in reality, it's more like a keto carb RANGE; not a hard LIMIT⁠⁣ ⁣⁣⁠⁣ Meaning, there's a wide range of carb intakes that could put you into ketosis. Depending on your daily calorie burn, and physical activity levels. Or even based on your fiber intake, for example⁠⁣ ⁣⁣⁠⁣ So above, we give you a ROUGH carb goal for keto. As well as for low-carb diets. Since there's some built-in overlap between the 2 ranges⁠⁣ ⁣⁣⁠⁣ TAKEAWAY✅⁠⁣ ⁣⁣⁠⁣ After all, keto and low-carb diets aren't much different. Keto is just a bit lower in carbs, as to put you in ketosis. But, your keto diet may be low-carb for someone else, or vice versa. And your keto carb intake can change over time, if you start exercising more, for instance⁠⁣ ⁣⁣⁠⁣ ON KETO, AIM TO EAT ~20-80 GRAMS OF CARBS PER DAY. AND TEST TO MAKE SURE YOU'RE IN KETOSIS⁠⁣ ⁣⁣⁠⁣ FOR A LOW-CARB DIET, AIM TO EAT ~50-120 GRAMS OF CARBS PER DAY⁠⁣ ⁣⁣⁠⁣ LASTLY, WHATEVER DIET YOU CHOOSE, MAKE SURE IT FITS YOUR GOALS OR PREFERENCES. IN THE END, THE DIET HAS TO WORK FOR YOU 💯
watch as @alexanderscl demonstrates how to use res watch as @alexanderscl demonstrates how to use resistance bands or even a water bottle to train the triceps in this at-home workout⁣ ⁣ SWIPE➡️
join @vin_livefit in this at-home workout w/ just join @vin_livefit in this at-home workout w/ just bands SWIPE ➡️
🔥HOW MANY NET CARBS ON KETO?💯⁠ ⁣⁣⁠ O 🔥HOW MANY NET CARBS ON KETO?💯⁠ ⁣⁣⁠ Odds are you’ve thought about tracking carbs vs. net carbs on keto. Since this is a very common debate. But, after all, it doesn’t really matter whether you track carbs or net carbs (i.e. carbs less fiber). Hear me out:⁠ ⁣⁣⁠ CARBS VS. NET CARBS: WHAT'S THE DIFFERENCE?⁠ 🥑⁠ ⁣⁣⁠ The main difference between carbs and net carbs, is fiber. Or in other words, your carb total includes dietary fiber. Where as your net carb total does not⁠ ⁣⁣⁠ Now, as shown in our last post, there *is* a keto carb limit. And although it's more of a range, more carbs will knock you out of ketosis at some point. Yet, eating extra fiber won't... Hence why tracking carbs vs net carbs could matter⁠ ⁣⁣⁠ SO, THERE IS A KETO CARB LIMIT. AND YOUR FIBER INTAKE COULD THROW THIS NUMBER OFF BY QUITE A BIT⁠ ⁣⁣⁠ But, in the end, consistency is what matters. Because whether you track carbs or net carbs, you can still get into ketosis. You just need to find out which carb / net carb goal works for you (test your blood ketone levels to be sure)⁠ ⁣⁠ SO, TRACK CARBS OR NET CARBS?⁠ ⁣⁣⁠ Whether you track carbs or net carbs for keto, will depend on your preference. Based both on your patience. And on how much your ⁠fiber intake varies⁠ ⁣⁣⁠ If you eat a fairly consistent amount of fiber most days, then it's probably easier to just count carbs. Basically, if you eat ~30 grams of fiber every day, then your keto carb limit will always be around the same number ⁣⁣⁠ But, if your fiber intake varies a lot, then you may want to track net carbs. Since, 100 grams of carbs with 50 from fiber can work well for keto. While 100 carbs, with only 10 from fiber, might not work⁠ ⁣⁣⁠ TAKEAWAY✅⁠ ⁣⁣⁠ After all, you can track either carbs or net carbs. Just be consistent with your fiber intake, if you choose to track carbs. And note that net carbs may be more tedious to count⁠ ⁣⁣⁠ ON KETO, AIM TO EAT ~20-60 GRAMS OF NET CARBS PER DAY. WHICH IS AROUND ~30-90 CARBS PER DAY⁠ ⁣⁣⁠ EITHER WAY, IF YOU'RE CONSISTENT, THEN YOU'LL FIND *YOUR* KETO CARB LIMIT SOON ENOUGH⁠ ⁣⁣⁠ LASTLY, WHATEVER METHOD YOU CHOOSE, TEST TO MAKE SURE YOU CAN STAY IN KETOSIS REGULARLY. SINCE AFTER ALL, THAT'S WHAT MATTERS MOST💯
join @alexenderscl in this at-home chest workout w join @alexenderscl in this at-home chest workout w/ bands SWIPE ➡️
"Serenity is not freedom from the storm, but peace "Serenity is not freedom from the storm, but peace amid the storm."
🔥MONSTER LIST OF ALL THE BEST KETO FOODS 💯⁠ ⁣⁣⁠ To be clear, we don't think that keto is the best diet for fat loss. And keto is def not for everyone. But, it does work very well for many of us. So here, we lay out a list of the best keto diet foods:⁠ ⁣⁣⁠ IF YOU WANT TO TRY KETO, READ THIS FIRST ‼️⁣⁣⁠ ⁣⁣⁠ 1. PROTEINS 🍤⁠ ⁣⁣⁠ In general, you should aim to eat ~1.8 grams of protein per kg of body weight. Or, simply, aim for ~1 g/lb in protein each day. As this will blunt your appetite, and help you build muscle too. Some great sources on this list include meats, protein powder, seafood, and eggs⁠ ⁣⁣⁠ 2. FATS + OILS 🥑⁠ ⁣⁣⁠ On keto, many of your calories will come from fats. Plus, you need at least some fat in your diet, to promote proper hormonal function and nutrient absorption. ⁠Here, some healthy fat sources include avocados, nuts, seeds, and cheeses ⁣⁠ 3. FRUITS + VEGGIES 🥗⁠ ⁣⁣⁠ Fruits and veggies, while often low in carbs and calories, provide many essential nutrients in the diet. So, you should eat a bunch of these, even on keto. Some lower-carb options include spinach, broccoli, peppers, and berries ⁣⁣⁠ 4. SNACKS 🧀⁠ ⁣⁣⁠ Snacks aren't really necessary. And they definitely shouldn't make up the bulk of your keto diet. Especially if you want to lose fat. But, if you're going to have snacks on keto, there are some good options. Like pork rinds, jerky, or keto bars ⁣⁣⁠ 5. CONDIMENTS 🥫⁠ ⁣⁣⁠ Like with snacks, you won't need any condiments. But, they can help make your keto diet more enjoyable. So try out low-carb ketchup, mustard, or salsa, for example ⁣⁣⁠ 6. SWEETENERS 🧂⁠ ⁣⁣⁠ If you ever plan to bake on keto, then low-carb sweeteners will come in clutch. And with far less calories. Some good options include sucralose, erythritol, or stevia, to name a few ⁣⁣⁠ 7. DRINKS + MISC. 🥛⁠ ⁣⁣⁠ Lastly, we have low-carb drinks. To the delight of coffee lovers. But also nice if you like using almond milk, bone broth, xanthan gum, etc. ⁣⁣⁠ Now, you won't always be keto JUST because you eat the foods on this list. Since keto depends on your total daily carb limit. As we'll explain in our next post. Until then though, eating only the foods on this list is a good start 💯
TRY THIS AT-HOME TRICEPS WORKOUT W/ BANDS AS SHOWN TRY THIS AT-HOME TRICEPS WORKOUT W/ BANDS AS SHOWN BY @alexanderscl SWIPE ➡️
“Sometimes life is like this dark tunnel. You ca “Sometimes life is like this dark tunnel. You can’t always see the light at the end of the tunnel, but if you just keep moving, you will come to a better place.” - General Iroh
🔥THE 10 KEYS TO LOSING FAT⁣⁣⁠ 🔑 ⁣⁣ 🔥THE 10 KEYS TO LOSING FAT⁣⁣⁠ 🔑 ⁣⁣⁠ Make no mistake, getting lean is hard work. But, while it's not easy, fitness IS simple. Just nail down these 10 rules:⁣⁣⁠ ⁣⁣⁠ 1. EAT ENOUGH PROTEIN⁠ ⁣⁣⁠ In general, you should aim to eat ~1.8 grams of protein per kg of body weight. Or, simply, aim for ~1 g/lb in protein each day. This will blunt your appetite, and help you build muscle as well... ⁣⁣⁠ 2. LIFT WEIGHTS⁠ 💪 ⁣⁣⁠ Lifting weights is 🔑⁣⁠ for fat loss. Since it helps you keep all your muscle mass. And, when you lose LESS muscle, that means you lose MORE fat. So be sure to lift on your cut ⁣⁠ 3. SLEEP A TON⁠ ⁣⁣⁠ Sleep is, well, slept on. In fact, it's one of the biggest factors for fat loss. As, the more you sleep, the more fat you lose, period. But better yet, sleeping more speeds up muscle gain too. Giving you more 💪 for your efforts in the gym ⁣⁣⁠ 4. MOVE A LOT⁠ ⁣⁣⁠ Physical activity is a big 🔑 for appetite control. Since, if you just sit around all day, you'll feel HUNGRIER. So, be sure to go for walks, or stay active. Your body will thank you ⁣⁣⁠ 5. EAT MORE FRUITS AND VEGGIES⁠ ⁣⁣⁠ Plant foods provide you with lots of 🔑 nutrients. While not giving you too many calories, either. Hence, they should be a staple in your fat loss diet ⁣⁣⁠ 6. LIMIT PROCESSED FOOD INTAKE⁠ ⁣⁣⁠ Notice this says LIMIT, not ELIMINATE. You can't expect to avoid processed foods FOR LIFE. But, if you cut them out for a month, that should speed up fat loss ⁣⁣⁠ 7. SIMPLE DIET = 🔑⁠ ⁣⁣⁠ For most, a steady diet is best for fat loss. Not that you should limit yourself to just 5 foods. But, you want to keep up a diet of mostly plants and protein ⁣⁣⁠ 8. FLEXIBLE DIETING⁠ ⁣⁣⁠ While it would be cool to cut out processed foods, and have the "perfect" diet, that's not realistic. But flexibility is knowing when NOT to follow the diet plan. And you need to be flexible sometimes, for sustainable results⁠ ⁣⁣⁠ 9. CHILL OUT⁠ ⁣⁣⁠ Stress management is 🔑 for fat loss. As emotional eating or binge drinking can really take a toll on your physique ⁣⁣⁠ 10. KEEP IT UP⁠ ⁣⁣⁠ Above all else, you need to be consistent. Anyone can eat well for a week, or lose some weight. But to STAY lean, you need consistency 💯
JOIN @alexanderscl IN THIS AT-HOME BICEPS WORKOUT JOIN @alexanderscl IN THIS AT-HOME BICEPS WORKOUT YOU CAN DO FROM ANYWHERE WITH JUST A BAND SWIPE ➡️
"If you want a simple formula for having a good da "If you want a simple formula for having a good day, then get a workout done and do your most important task before lunch..." - James Clear
KEEP YOUR FRIENDS CLOSE...⁣⁠ ⁣⁠ Fitness is KEEP YOUR FRIENDS CLOSE...⁣⁠ ⁣⁠ Fitness is important. 100%. But, not even fitness matters as much as your loved ones.⁣⁠ ⁣⁠ And heck, keeping good social relationships over time can boost your health. As for example, close social bonds have been tied to longer lifespan and more happiness. Among other health benefits.⁣⁠ ⁣⁠ So, don’t let fitness get in the way of you eating out with loved ones. In the long run, you won’t remember today’s calorie intake. But you might not forget the memories you make with those special people.⁣⁠ ⁣⁠ FEW THINGS MATTER MORE THAN HEALTH AND FITNESS. BUT, LOVED ONES ARE AN EXCEPTION. SO GO ENJOY THE DAY WITH THEM...
MORE HANGING AB LIFT VARIATIONS W/ @alexanderrclay MORE HANGING AB LIFT VARIATIONS W/ @alexanderrclay SWIPE ➡️
enjoy ur brief time on this earth - “People are enjoy ur brief time on this earth - “People are frugal in guarding their personal property. But when it comes to squandering time they are most wasteful of the one thing with which it is right to be stingy.” - Seneca
❌ WHEN DIETING GOES WRONG...⁣⁠ ❌⁠ ⁣⁠ ❌ WHEN DIETING GOES WRONG...⁣⁠ ❌⁠ ⁣⁠ Lots of people want to lose weight. In general, so they can look better. But also because weight loss can bring many health benefits. Sadly though, some of us diet too restrictively. Which can instead leads to many ill effects over time. For example..⁠.⁠ ⁣⁠ 1. NUTRIENT DEFICIENCY⁠ ⁣⁠ If you cut calories too hard, or "eat clean," then you may be at risk for nutrient deficiency. Simply put, when you restrict the types or amount of food you eat, ⁠it's hard to get in all the nutrients you need. So, to avoid this, eat a variety of nutrient-rich foods like plants and protein - dieting or not⁠ ⁣⁠ 2. POOR BODY IMAGE⁠ ⁣⁠ Poor body image is both a cause and symptom of rigid dieting. Of course, not liking your body could lead you to diet. But dieting itself can worsen your body image, as some grow more critical of their body throughout a diet (body-checking). Especially in bodybuilding⁠, where lifters are very self-critical. Just take care to be objective with yourself here⁠ ⁣⁠ 3. MOOD ISSUES⁠ ⁣⁠ In many cases, dieting can lead to mood issues. Stuff like irritability, low energy, or depressive symptoms. Especially if your diet has led to sleep disturbances. And even more so in cases of disordered eating - where ⁠you may face high stress and... ⁣⁠ 4. LOW SELF-ESTEEM⁠ ⁣⁠ Disordered eating often leads to low self-esteem. And sadly, rigid dieting can promote disordered eating patterns. So, ironically⁠, trying to get lean may not help you feel better at all. Especially if you take on a restrictive diet, that builds up into an eating disorder... ⁣⁠ 5. DISORDERED EATING PATTERNS⁠ ⁣⁠ As said, rigid dieting outs you at risk of an eating disorder - like anorexia, bulimia, or binge eating disorder. But, even if rigid dieting won't lead to that extreme, if could still hurt your relationship with food. Leading you to feel loss of control, feelings of shame/guilt, or fear of weight gain while you eat ⁣⁠ 6. SUICIDAL THOUGHTS⁠ ⁣⁠ Now you see that rigid dieting can lead to many health issues. But, in the most extreme cases, those ill effects lead to suicidal thoughts or actions. So please, avoid rigid dieting, and focus less on your weight/body image 🙏
DO THIS PARK WORKOUT FOR RIPPED ABS W/ @alexanders DO THIS PARK WORKOUT FOR RIPPED ABS W/ @alexanderscl SWIPE ➡️🔥
🔥 HOW TO CRUSH YOUR LEAN BULK🔥⁣⁣⁣SWIPE 🔥 HOW TO CRUSH YOUR LEAN BULK🔥⁣⁣⁣SWIPE ➡️⁣⁣⁠ ⁣⁠ Lots of guys mess up the art of the lean bulk. Either gaining too slow, or too fast. And both can be bad for your physique⁠ ⁣⁣ The goal for your lean bulk is simple: gain weight at a slow rate, while making fast progress in the gym. And below, we give some tips to help you do just that:⁣⁣⁠ ⁣⁣ BULK UP THE RIGHT WAY: 5 TIPS⁠ 🔥 ⁣⁣ ➖ TRACK YOUR BODY WEIGHT⁠ ⁣⁣ Simply put, to ensure you gain weight at a good rate, you'll have to track your body weight. Ideally, with daily weigh-ins, and weekly averages. For reference, on a proper lean bulk, you'll want to gain ~0.5-2.0% of your body weight per month. Gaining closer to 0.5% as you gain more experience in the gym. This slow rate of weight gain is the 🔑 to putting on lean muscle mass ⁣⁣ ➖ LOG YOUR CALORIES + MACROS⁠ ⁣⁣ Now, to make sure you gain weight at a good rate, track your calories too. In brief, if you gain weight too fast, it means you should eat ~300 calories less per day. And if you gain too slow, try eating ~200 calories more per day. Then adjust further if needed - your weight is just a reflection of your diet over time ⁣⁣ ➖ FOCUS ON GETTING STRONGER⁠ 💪 ⁣⁣ Above all, track your lifts. Make sure you're gaining strength. Since, if you aren't getting stronger, then most of the weight you gain will be body fat. And, while your weight shouldn't jump too quickly, your lifts can go up every week ⁣ ➖ SPEND MORE TIME BULKING THAN CUTTING⁠ ⁣⁣ Of course, for "lean bulking," you want to stay lean. But too often, we obsess about being lean the whole time, or cut prematurely. Really, to put on lots of muscle, you should bulk ~4-6 weeks, for every 1 week that you cut. Now, that doesn't mean you should gain weight fast. But, you should spend more time gaining muscle, than losing fat ⁣⁣⁠ ➖ BE PATIENT⁠ ⁣⁣ Lastly, muscle growth is a really slow progress. And when you gain muscle, you gain fat too. So you end up looking WORSE at the peak of your bulk... That's just the reality of gaining muscle as a natural. But don't let it discourage you ⁣⁣ Sure, you won't always look the way you want to. But, if you just keep going, then one day you'll have the body of your dreams 💪💯⁠
Who else loves basketball?🏀🖤 Also, I’m do Who else loves basketball?🏀🖤 Also, I’m doing an email list growth challenge right now So, if you haven’t already, get my free workout program‼️Link in bio 💯
✅ HOW TO GAIN MUSCLE W/ PROTEIN POWDER? 💪⁠ ✅ HOW TO GAIN MUSCLE W/ PROTEIN POWDER? 💪⁠ ⁣⁠ If you’re into fitness, then odds are you've heard a lot about protein powder. Which makes sense - it's the most widely used supplement. But, do you get the most out of your protein? Here, you'll learn exactly how to use protein powder for muscle growth:⁠ ⁣⁠ 1. WHO SHOULD USE PROTEIN POWDER?⁠ ⁣⁠ Truly, you may not need a protein supplement, to make your best gains. I mean, if you get enough protein from your diet (~1 g/lb, every day), then you don't need more protein. In fact, protein powder *only* comes in handy if your diet is lacking - it's just a good replacement for high-protein food (e.g. meat, fish, etc). And so, protein powder is most useful on a vegan, vegetarian, or low-protein diet ⁣⁠ 2. HOW MUCH + HOW OFTEN? ⁣⁠ How much you take should depend on your total protein intake. So, if you need 20 more grams of protein to hit your daily target, then use 20 grams. But, in general, it takes ~20-40 grams of protein per meal to max out growth/MPS. So, to replace a meal, use ~25-50g of protein powder. And do that up to 2x/day (for a total of ~3-6 meals/day) ⁣⁠ 3. ⁠WHEN TO TAKE PROTEIN POWDER? ⁣⁠ Once you've got that down, timing matters way less. But, it wouldn't hurt to have protein (1) pre-workout, (2) post-workout, (3) pre-bed, and/or (4) shortly after waking. As this ensures you have a steady supply of amino acids all day long ⁣⁠ 4. HOW TO TAKE PROTEIN POWDER?⁠ ⁣⁠ There are many ways to take protein powder. The easy way is to just drink it, mixed with milk/water. But, look into it; there are tons of other recipe ideas out there. Like protein pancakes, oats, or even "fluff" ⁣⁠ 5. WHAT TYPE OF PROTEIN POWDER?⁠ ⁣⁠ If you want the "best" protein, then a whey + casein blend makes sense. As this gives you a complete amino acid profile. Plus a mix of fast- and slow-digesting proteins. Which serves to max out muscle growth. But, if you want a good plant protein supplement, then a pea + rice blend is best. And should get you about as much growth as animal protein ⁣⁠ TAKE-HOME⁠ ⁣⁠ All told, aim to eat ~1 gram/lb in protein, over ~3-6 meals/day (e.g. ~150 g/day, at 150 lbs). And maybe use protein powder to help you do that
THERE’S ONLY SO MUCH YOU CAN DO 😔 BODYBUILDIN THERE’S ONLY SO MUCH YOU CAN DO 😔 BODYBUILDING CASE STUDY👇 Meet Dan. Before working with me, he spent countless hours in the gym. Training hard, 6 days per week, doing 20-25 sets (!) per muscle group. For *weeks* on end And yet still, he didn’t grow much. Often times, he’d just get hurt, or fall ill... You see, his whole life, Dan had been skinny. If not “skinny-fat.” And lifting was the only way to change that. But in his case, even lifting only goes so far DAN’S PROGRESS On his updated program, Dan was nearly perfect. I mean, he didn’t slip *at all.* Over 12 weeks, at that First off, he hit every single workout as planned. Sometimes even doing more work than planned. And he made solid strength gains on each lift - the new program was clearly “working” Not to mention his diet was perfect too. Whole-foods based, with enough calories to support training, and spur slow weight gain. In fact, Dan was able to eat more calories than ever before. Which helped him feel much better overall as well But, here’s the thing... Dan made almost no visible progress here. In fact, he hardly looked like he gained *any* muscle whatsoever. Even though he (1) never missed a workout, (2) got stronger, and (3) ate enough calories... THE SAD TRUTH Sometimes, muscle growth is just really, really slow. And progress isn’t always consistent Over the years, Dan’s learned this the hard way, as nothing he tried ever seemed to “work.” This, for some lifters, is just the reality. So, bear in mind: YOU CAN DO EVERYTHING RIGHT, AND *STILL* STRUGGLE TO MAKE GAINS Don’t get me wrong - everyone *can* build muscle. But some of us grow a lot faster than others. Even on the same exact lifting program TAKEAWAY✅ With that said, don’t be so quick to give up lifting. Since most of us have no trouble making gains. And all told, you can’t know your potential, until you try... SO, HATS OFF TO DAN FOR GIVING HIS ALL; DOING ANYTHING HE COULD TO GROW MORE And, if you want help reaching your potential in the gym, just DM me💯
Love is The Answer... Happy Holidays from Science Love is The Answer... Happy Holidays from Science and Iron 🙏
Inner Mastery > Outer Success 💯 Inner Mastery > Outer Success 💯
HOW COACHING HELPED DAN WIN POWERLIFTING GOLD🔥👇 When Dan came to work with us, I knew we’d make some incredible gains. I mean, coming in, he was already a dietitian and powerlifter. So, why would Dan even need us? Well, honestly, he didn’t. I bet he could have won this meet without any help at all. But either way, Dan’s story shows the power of going all-in on your fitness goals: DAN’S PROGRESS In less than 3 months, Dan made great strides on squat, bench, and deadlift. Adding over 70 lbs to his previous total. But better yet, he improved by enough to secure 1st place at his meet In the meantime, Dan also put on a good bit of muscle mass. And imo, looked even leaner, on his way to powerlifting glory But best of all, he hardly had to think about his training + nutrition. We took care of that, so Dan could just stick to his plan, worry-free... THE BIGGEST THING Above all, Dan proved that when you go the extra mile to optimize your program, it can pay off big. He didn’t stress out. Never missed a workout. Just kept his head down, did what he had to, and had some fun‼️ SO, MUCH RESPECT TO DAN FOR KILLING HIS MEET. THIS IS JUST THE START FOR HIM 👏 And if you want help with your diet or training, then DM us @scienceandiron #transformationtuesday
How to build visible abs 🔥💯 #abs #fitness #b How to build visible abs 🔥💯 #abs #fitness #bodybuilding #fatloss #ripped
The secret to winning is learning how to lose - Ja The secret to winning is learning how to lose - James Clear
HOW THIS APP DEVELOPER USED FITNESS TO ENHANCE HIS HOW THIS APP DEVELOPER USED FITNESS TO ENHANCE HIS LIFE 🔥💪 Obi’s a smart guy. In fact, he was smart enough to build his own calorie-tracking app while still in college: @fitgenieapp - which now has over 1,000’s of active users. Yet, we all have our issues... When he came to me a while back, Obi was in his worst physical shape since high school. I mean, his diet was off. Sleep sucked. And his training was inconsistent - things were just all over the place Most of all though, he was super busy. Both scaling his own business, and working a day job writing code. So, Obi needed a way to mold fitness *around* his lifestyle; not the reverse. Which is where we came in Within months of working with Obi, we created a fitness plan that changed everything... OBI’S PROGRESS ➖To start, we focused on his sleep. Since, when Obi slept more, life was just easier - he could eat better, train hard, and still get his work done. Hence, sleeping 7+ hours each night was priority #1 ➖Then came training. Obi needed a plan that could (1) fit around his work schedule, and (2) accommodate at-home lifting. As such, we developed a flexible program that he could easily get through on most weeks - all the while making gains, having fun, and staying injury-free ➖Lastly, we covered Obi’s diet. First swapping out processed foods for whole foods, as to boost health + nutrient levels. And of course, we built this diet around a sustainable calorie intake - so that Obi could have a steady cooking routine, plus still bank calories for the weekends *with ease* THE BIGGEST THING In the end, Obi made a ton of fitness progress. But most of all, he barely needed to think about it - putting fitness on auto-pilot. Which allowed him to make his BEST gains in business, and with his family / friends SO CONGRATS TO OBI, FOR KILLING IT IN LIFE, AS WELL AS THE GYM 👏 And if you want to use health / fitness to enhance your life, then just DM me 💯
MY BEST FRIEND IS AN IDIOT...👇⁣⁣⁠ ⁣⁣⁠ Of all the people I know, my closest friend is the most annoying⁣⁣⁠ ⁣⁣⁠ I mean, despite having basically everything, he still thinks life is tough...⁣⁣⁠ ⁣⁣⁠ HIS MANY FLAWS⁣⁣⁠ ⁣⁣⁠ To start, he can never stick to a diet. As easily as he starts, he quits; within just a few weeks. That is, until the next time he wants to lose weight. And the cycle goes on⁣⁣⁠ ⁣⁣⁠ Same with the gym, honestly. One week, he lifts like Ronnie Coleman. And the next week, he’s lost all will to train. Thinking he should be jacked by now...⁣⁣⁠ ⁣⁣⁠ Plus, there’s basically no one lazier than him. Day in and day out, he manages to put off working; glued to his phone all the time. He’s literally addicted⁣⁣⁠ ⁣⁣⁠ In fact, there’s not one task he doesn’t procrastinate. As if doing his job on time for once would be the death of him. Heck, most days, he can’t even get to bed on time⁣⁣⁠ ⁣⁣⁠ And that’s not to mention his terrible spending habits. From paycheck to paycheck, blowing all his money as soon as he earns it. If not before that...⁣⁣⁠ ⁣⁣⁠ Best of all though, he has an excuse for *everything*. Blaming the world, citing the same scapegoats with each new failure. Because he’s the *only* one with problems... it’s gross⁣⁣⁠ ⁣⁣⁠ SO, WHY ARE WE STILL FRIENDS?⁣⁣⁠ ⁣⁣⁠ If I could, I’d be through with this guy. I mean, there’s no good reason to keep him around. Just this one thing about him though...⁣⁣⁠ ⁣⁣⁠ He’s me.⁣⁣
LAST CALL: JOIN MY FREE WORKOUT CHALLENGE 💪👇 LAST CALL: JOIN MY FREE WORKOUT CHALLENGE 💪👇 Start the new year off right by making some great gains now. Simply: ➖Grab my free program (link in bio) ➖DM me and say “in” ➖Take a progress pic + weigh in tomorrow morning ➖Get through your first workout... When you DM me, I’ll give you all the details. Like info on how to adjust your diet. And a link to our public FB group, where you can share questions or progress with others in the group Every challenge is a chance to grow. Why not cash in on this one? 🙏
HOW CHRISTIAN WENT BEAST MODE THIS MONTH🔥👇 HOW CHRISTIAN WENT BEAST MODE THIS MONTH🔥👇 To start, Christian had no experience. I mean sure, he’d done a few workouts in the past. But, nothing in recent memory. And he was dying to change that Which, he did. Big time. Just flipped the switch, and instantaneously went all-in on his best impression of Ronnie Coleman... CHRISTIAN’S GAINS With training, Christian was basically still a complete newbie. And so, buddy was ripe to make the best gains of his fucking life All month, his body weight stayed basically the same. Really, he lost *half* a pound. As if absolutely nothing was changing. But... look at this shit^ I’d bet Christian gained over 3 lbs of muscle this month. And, might have shed about ~4 lbs of fat on his way. All in one fell swoop, like mans was born with Tren in his god-damned veins Wild though: we didn’t even change his diet. I had him eat as usual, and lift like a beast. Still, he just went ahead and shocked me... THE BEST PART I was most blown away by the effort he gave. Dude didn’t miss a workout all month. Just went 100% in, like his whole life depended on it. And with that... BIG UPS TO CHRISTIAN FOR SHOWING US “HARDGAINERS” HOW TO DO A FULL 180... IN OUR FUCKING GRAVES 🤦‍♂️ If you want help with a transformation like this, just DM me 💯
BIG NEWS: JOIN OUR 30-DAY WORKOUT CHALLENGE 🔥🔥⁣ ⁣ One of my clients and I want to start this new year off right. And, no better way to do that than by starting *right now*⁣ ⁣ So, from tomorrow on, I’m doing a 30-day workout challenge. 100% FREE. Here’s how you join:⁣ ⁣ ➖STEP 1:⁣ ⁣ Get our free workout program (link in bio)⁣ ⁣ ➖STEP 2: ⁣ ⁣ DM us and say “IN”⁣ ⁣ ➖STEP 3:⁣ ⁣ Tomorrow morning, take your first progress picture (the “before”)⁣ ⁣ ➖STEP 4:⁣ ⁣ Start making some gains 💪⁣ ⁣ AND MAYBE JOIN MY FB GROUP⁣ ⁣ Lastly, if you DM me, I’ll link you to my FB group, where you can:⁣ ⁣ 1. Share your progress⁣ 2. Ask questions, and/or ⁣ 3. Network with others doing the challenge⁣ ⁣ Our program doubles as an at-home workout plan. So, no worries about COVID-related issues⁣ ⁣ And, I don’t know about you, but I want to start this year off looking and feeling great... Comment “IN” if you’re with me 👇🙏
TELL A FRIEND‼️👇⁣ ⁣ This is easily unde TELL A FRIEND‼️👇⁣ ⁣ This is easily underrated. But it’s honestly such a powerful tool for lifestyle change...⁣ ⁣ ACCOUNTABILITY: WHY IT WORKS⁣ ⁣ When you want to do something, telling everyone about it helps keep you accountable. I mean, not only will you expect yourself to hit this new goal, but others will expect you to as well⁣ ⁣ Sure, you can be lazy on your own. Or too forgiving. But if you tell your friends about your lofty aspirations, and have *nothing* to show for it months later, that stings...⁣ ⁣ Better yet though, this also helps change your identity. I mean, if you always talk about fitness, on some level you become “the fitness guy.” And then this becomes your new normal - you won’t have to force it as much⁣ ⁣ HOW TO DO THIS WELL⁣ ⁣ The hope is to use this positively. For example, tell others about how happy you are. Then actually live it. Just give off the values you want to embody, and then one day, you will⁣ ⁣ IF YOU PUT GOOD INTO THE WORLD, IT EVENTUALLY COMES BACK TO YOU⁣ ⁣ Plus, if it doesn’t, what’s the harm in good vibes? Even the worst times are bearable, with the right attitude 💯
CAN YOU BE LIKE DAVID? THE ROAD TO CHISELED ABS👇💯⁣ ⁣ My client David, in a word, is a boss. Period⁣ ⁣ A few months ago, he came to me looking to lose body fat. To start, he weighed over 320 lbs. But worse, he lacked confidence, struggled with anxiety, and felt trapped⁣ ⁣ His biggest issue was stress eating. And the temptation to undo a week of dieting, in 1 day. But, since working with me, this all changed...⁣ ⁣ DAVID’S PROGRESS⁣ ⁣ In just 12 weeks, David dropped over 30 lbs. Which is just insane. I mean, he’s on pace to drop over 100 lbs (!) this year ⁣ ⁣ But better yet, his issues with stress eating have cleared up. Sure, he’s not perfect - nobody is. But now, if he slips up, it’s not nearly as bad. And he recovers faster too - getting right back on track within days⁣ ⁣ Honestly though, David’s improved self-esteem is what’s most notable to me. Before the coaching, he was shy. Hardly ever taking pictures of himself, or let alone sharing them publicly⁣ ⁣ That’s changed. A lot. Starting with this picture. And if you scroll his wall, you’ll find even more examples of active posting like this. He’s not afraid to express himself anymore... ⁣ ⁣ THE BIGGEST THING⁣ ⁣ Over this time, David’s learned a lot - growing smarter and wiser. But, more than anything, he loves himself more now. And progress like this is what makes coaching worthwhile for me⁣ ⁣ SO, CHEERS TO DAVID. YOU’RE AN INSPIRATION⁣ ⁣ And if you want help with a transformation like this, just DM me
DID THANKSGIVING RUIN YOUR DIET?⁣ 👇💯 ⁣ I DID THANKSGIVING RUIN YOUR DIET?⁣ 👇💯 ⁣ In past years, eating around the holidays was a disaster for me. I’d spend the entire time stressing about all the food. Or how this day was going to wreck my fitness goals⁣ ⁣ So, I’d worry all week beforehand, skip breakfast to save calories, swear that I’ll stick to my diet, and inevitably... break every time. But, this year was different⁣ ⁣ WHAT CHANGED FOR ME?⁣ ⁣ This year, I worried much less. And that helped my results a ton⁣ ⁣ You see, I embraced the event not as a hinderance to my diet. But rather, as a chance to enjoy the day, and to test myself: could I actually have fun this year?⁣ ⁣ MY MINDSET HAD TO CHANGE⁣ ⁣ I wanted to be fit *because* it would make me happier, I thought. But every holiday was a reminder that this simply wasn’t working. In fact, I *couldn’t* enjoy myself, because I was so obsessed with my diet⁣ ⁣ This year, I flipped that around. I didn’t stress. Instead, I focused on enjoying the day - went for a walk, took some photos, and texted friends. So, how did diet go?⁣ ⁣ Better than ever. It was the first time in years that I didn’t pig out in a rush of anxiety. No shame, or stomach pain from overeating. Just peace. And it’s all because I didn’t stress out about the food - as I shouldn’t have done in the past⁣ ⁣ DOES THIS MATCH YOUR EXPERIENCE?⁣ ⁣ If you struggle with overeating around the holidays, or stress eating, then DM me⁣ ⁣ I spent the last 3 years solving my issues around diet and health. So, maybe I can help you out too
CAN YOU HELP ME OUT? PLEASE SHARE THIS...⁣ ⁣ I CAN YOU HELP ME OUT? PLEASE SHARE THIS...⁣ ⁣ In short, I want to try my luck as a model and/or actor. Just to see if I’m any good at either ⁣ ⁣ But, it’s hard to get off the ground in these industries. Especially if you don’t have any experience, or connections. Which explains this post:⁣ ⁣ If you could help me get in touch with someone in the industry, that would mean the world to me⁣ ⁣ SO, IF YOU KNOW ANY ACTORS, MODELS, AGENTS, FILMMAKERS, ETC., THEN LET ME KNOW⁣ ⁣ I’d really want to chat with them. And I’ll do my very best to repay you, if you can help with that...⁣ ⁣ BONUS IF YOU SHARE THIS POST 👇⁣ ⁣ When you share this post AND comment “IN”, you get 1 month of my online fitness coaching for FREE. Where I use data to guide you step-by-step to build your dream body. (Complete with your own custom diet + training program. Plus weekly calls and unlimited messaging with me)⁣ ⁣ My hope is to pay this community back bigtime some day, should I manage to succeed here 🙏⁣ ⁣ HAPPY HALLOWEEN 🖤⁣
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🔥 10 HACKS TO HELP YOU LOSE FAT⁣⁣⁠ ⁣⁣ 🔥 10 HACKS TO HELP YOU LOSE FAT⁣⁣⁠ ⁣⁣⁠ If you want to get lean, there is no magic pill or diet. It just takes hard work. But, with these hacks, dieting can feel like a breeze:⁣⁣⁠ ⁣⁣⁠ 1. TAKE SMALL PORTIONS⁠ ⁣⁣⁠ In general, we tend to eat everything on our plate. So, it's no shock that taking small servings works for weight loss. We aren't usually motivated enough to grab seconds⁣⁣⁠ ⁣⁣⁠ 2. DRINK BEFORE YOU EAT⁠ ⁣⁣⁠ Doing a water "pre-load" has shown to help you feel more full after meals. So, have a glass of water before and/or during your meal, to keep hunger at bay for longer⁠ ⁣⁠ 3. LIMIT FOOD VARIETY⁠ ⁣⁣⁠ When we have a wide variety of food to choose from, we eat more (buffet effect). In essence, you can get bored of one flavor, but still crave some other flavor. Hence why there's always room for dessert. So, limit food variety at each meal ⁣⁣⁠ 4. BE MINDFUL⁣⁣⁠ ⁣⁣⁠ It can be easy to mindlessly eat, or wolf down your food. Especially if you're distracted by the TV or similar. But, pay attention to the experience of eating, and odds are you'll eat a bit less⁣⁣⁠ ⁣⁣⁠ 5. DON'T DRINK CALORIES⁠ ⁣⁣⁠ Drinks provide the easiest way for us to get calories in. And these calories are less filling as well. So, be sure to avoid high-calorie drinks on your diet ⁣⁣⁠ 6. WEIGH-IN OFTEN⁠ ⁣⁣⁠ The act of daily weighing alone leads some to lose weight. Plus, it's easier to manage weight when you measure it. So weigh in often to speed up your diet ⁣⁣⁠ 7. FOOD ENVIRONMENT = 🔑⁠ ⁣⁣⁠ When the food is there, we're that much more likely to eat it. So, try to keep up a healthy food environment. Or limit your access to high-calorie, processed foods ⁣⁣⁠ 8. EAT BLAND FOODS⁠ ⁣⁣⁠ For the most part, when the food tastes good, we eat more. So, if you want to eat less, try eating more bland foods. I mean, it's hard to overdo it on protein and veggies ⁣⁣⁠ 9. LAY DOWN AFTER EATING⁠ ⁣⁣⁠ One study showed that you feel fuller if you lay down after eating. Since lying down slows gastric emptying. So, give this a shot ⁣⁣⁠ 10. TRY INTERMITTENT FASTING⁠ ⁣⁣⁠ Many studies find that IF can spark weight loss. Since eating in a smaller window tends to blunt appetite. So, try IF, if it can fit your lifestyle 💪
❌ YOU MIGHT NOT WANT TO DIET...⁣⁠ ❌⁠ ⁣ ❌ YOU MIGHT NOT WANT TO DIET...⁣⁠ ❌⁠ ⁣⁠ Lots of people want to lose weight. For the most part, it's because they want to look better. And also because weight loss can bring many health benefits. But sadly, dieting isn't for everyone. Especially if you have certain risk factors. For example..⁠ ⁣⁠ 1. POOR BODY IMAGE⁠ ⁣⁠ If you have poor body image, you may not want to diet. Since that puts you at risk for eating disorders - like anorexia/bulimia. In brief, if you hate your body, then you're likely to diet very restrictively. So, if you hate your body, be very careful with dieting ⁣⁠ 2. AUTOIMMUNE/GI DISORDERS⁠ ⁣⁠ Autoimmune or GI disorders are know to cause digestive issues like bloating, diarrhea, or fatigue. And if you have one, then you may want to avoid dieting. Simply because, in this case, taking care of your gut should be top priority. And trying to adjust your diet for weight loss/gain can complicate things needlessly. That is, unless the dietary changes help fix your gut issues⁠ ⁣⁠ 3. DISORDERED EATING⁠ ⁣⁠ If you have a past of disordered eating, then relapse can be a real concern. Since dieting is itself a main risk factor for an eating disorder. So, if you've had an irregular diet, big changes in weight, or stress over your eating habits, then hold off on dieting again - better safe than sorry ⁣⁠ 4. HIGH STRESS OR DEPRESSION⁣⁠ ⁣⁠ High stress⁠, low self-esteem, anxiety, depression, or sadness can all put you at risk for an eating disorder. And, especially if you think getting lean will fix those issues, reconsider. As often times, going into a diet with these risk factors will just make things worse ⁣⁠ 5. CHRONIC FATIGUE⁣⁠ ⁣⁠ In cases of extreme fatigue, you might have sleep problems, muscle/joint pain, brain fog, or similar. And if that sounds familiar to you, then think twice before you diet. Since dieting can worsen some of these symptoms - more so if you get very lean, or cut calories drastically ⁣⁠ 6. HISTORY OF DIETING⁠ ⁣⁠ Lastly, a past of dieting can put you at risk of an eating disorder. Which again, you don't want. But further, if your past diets have failed, ask why. Since, to get fit for LIFE, you'll have to stop making those same mistakes 💯
🔥 AB-BURNER PARK WORKOUT PT 2🔥⁣⁣⁣SWIPE 🔥 AB-BURNER PARK WORKOUT PT 2🔥⁣⁣⁣SWIPE ➡️⁣⁣⁠ ⁣⁠ In this video, Chance runs you through part 2 of this hanging ab workout - best fit for beginners and intermediate lifters⁠ ⁣⁣⁠ The goal for this workout is simple: hit the abs to build up a god-like 6-pack. And here, we pull that off using these lifts:⁣⁣⁠ ⁣⁣⁠ THE WORKOUT⁣⁣⁠ ⁣⁣⁠ ➖ OBLIQUE RAISES⁠ ⁣⁣⁠ In part 1, we used leg raise variations that focused more on the major ab muscles. But, when you go side-to-side with knee raises, you can target the obliques a bit more. (Or at least train the abs through a different plane of motion.) Just get those knees up high, and limit swaying ⁠ ⁣⁣⁠ ➖ HANGING BICYCLES ⁠ ⁣⁣⁠ For this lift, you want to lift your legs up a bit. Then, once elevated and still, get into a cycling motion. Again, lifting the knees high, without swinging too much⁠. Now, these can get pretty painful, but you got this... only one more lift to go⁠ ⁣⁣⁠ ➖ STATIC HOLDS⁠ ⁣⁣⁠ To wrap up, static holds are a great exercise to burn out⁠ on. And while isometrics shouldn't make up the bulk of your training, they can help add some spice to your normal routine. Here, simply hold your legs up in a fixed position. Then, see how long you can last, as you fight through the burn...⁠ ⁣⁣⁠ NOTE: for best results, combine these lifts with exercises from part 1 of this hanging ab workout (see page). But, as shown here, you can grind out a good abs session with just a bar. Especially as a new lifter ⁠ ⁣⁣⁠ INSTRUCTIONS⁣⁣⁠ ⁣⁣⁠ For each exercise, you’ll want to do 2-4 sets of ~5-30 reps. And ideally, perform this workout 1-3x/week. Since that should work well for growth⁠ ⁣⁣⁠ Start with 2 sets for each lift, and work your way up over time, if that’s too easy. But, only adjust volume if needed; when progress stalls, to break a plateau (either ⬇︎ volume for a deload, or ⬆︎ sets a bit)⁣⁣⁠ ⁣⁣⁠ In our next video, we preview some of our graphics on fat loss and health. But until then, try this workout yourself. As Chance says, "a lot of people want 8 pack abs but don't want to put in the work... just need to get started"💪💯⁠ .⁠ .⁠ .⁠ ⁠ #scienceandiron #unleashyourself #fitfromwithin #trainstrength #designyourlife #fitfam #fitfriends
🔥 HEALTH BENEFITS OF FAT LOSS⁣⁠ 💪 ⁣⁠ 🔥 HEALTH BENEFITS OF FAT LOSS⁣⁠ 💪 ⁣⁠ Lots of people want to get lean. And, for the most part, it's because they want to look better. But, when you lose weight, there are many health benefits that come with your beach body. So, here we'll lay out some other reasons why it can be good to lose weight:⁣⁠ ⁣⁠ 1. FIGHTS INFLAMMATION⁣⁠ ⁣⁠ If you're old, or overweight, then you might have⁣⁠ chronic inflammation. And, in short, that can be bad for your health - leading to joint injury, low testosterone, and/or sarcopenia. But when you lose weight, inflammation drops, and your health improves as a result ⁣⁠ 2. LOWERS BLOOD PRESSURE ⁣⁠ High blood pressure is a risk factor for many diseases. Including heart disease, stroke, dementia, or weak blood vessels. And, as you gain weight, you grow more insulin resistant. Which often ups your risk of high blood pressure, and its associated diseases. But when you lose weight, blood pressure drops, and your disease risk should too ⁣⁠ 3. IMPROVES CHOLESTEROL⁣⁠ ⁣⁠ Being overweight won't always lead to high cholesterol. But, if you have high cholesterol, then you may want to shed a few pounds. Since weight loss has shown to lower LDL cholesterol levels, and improve the HDL:LDL ratio. Which can lower your risk of heart attack, stroke, atherosclerosis, and more ⁣⁠ 4. FIGHTS JOINT PAIN⁣⁠ ⁣⁠ If you're overweight, then you might find it hard to move around. And that makes sense, as obesity is a leading cause of immobility in adults. In essence, excess body weight puts more pressure on the joints, causing our cartilage to wear down. Which can lead to severe joint pain over time. But when you lose weight, your joints feel better ⁣⁠ 5. NORMALIZES BLOOD SUGAR LEVELS⁣⁠ ⁣⁠ If you have excess body fat, you may be at high risk for diabetes. Since weight gain can send your blood sugar levels out of control. But, luckily, weight loss can help keep blood sugar at a normal level - fighting diabetes ⁣⁠ 6. STOPS DISEASE⁣⁠ ⁣⁠ So, now you see weight gain causes many health issues. But, that only partly covers it. As obesity can lead to cancer, low self-esteem, and even depression. So, be sure to keep up a healthy weight. Your body will thank you 💯
🔥HOW TO ADJUST TRAINING VOLUME?⁣ ⁣ By now, 🔥HOW TO ADJUST TRAINING VOLUME?⁣ ⁣ By now, odds are you know that more volume is good for muscle growth. Since, in general, you grow more if you do more sets. And this sometimes leads people to up training volume really fast. But, believe it or not, that can hurt your gains…⁣ ADD VOLUME SLOWLY, FOR BEST RESULTS⁣ If you want to build muscle, then more volume is usually better. At least, up to ~40 sets per week. But you don’t just want to throw in a bunch of sets right away. Instead, it’s best to add volume slowly - only doing 1-4 more sets/muscle per week:⁣ THE STUDY⁣ This year, Scarpelli et al., took 16 trained lifters, and split them up into 2 conditions. In the first condition, subjects trained one leg with 20% more volume than usual (individualized). While, in the second condition, they hit their opposite leg with 22 sets per week (standardized)⁣ And, after 8 weeks, the group doing 20% more volume grew ~60% more. Even though both groups wound up doing 22 sets per week, on average. So, why is that?⁣ Well, believe it or not, your response to training depends on your past training. For example, if you’ve never lifted weights before, then 8 sets/week can get you great gains. But, if you’ve been doing 12 sets/week for a while, then that may not work so well⁣ Along these lines, if you don’t lift for a month, then you can make progress on lower-volume. You just won’t need to do as many sets for growth, because ANY training beats the crap out of NOT lifting. Hence why we see faster gains with re-training (well, that, plus muscle memory)⁣ TAKEAWAY⁣ This study shows that you grow more when you adjust training BASED ON your past training. That is, don’t just jump into doing a lot more volume. Or abruptly cut your training volume in half To make gains faster, you should add sets slowly; doing just 1-4 more sets/muscle than usual. Since this will provide more of a growth stimulus, but not so much that it’s overwhelming...⁣ ALL TOLD, YOUR TRAINING SHOULD BE BASED ON YOUR PAST TRAINING. AND YOUR PROGRAM SHOULD BE TAILORED TO FIT YOUR SPECIFIC VOLUME NEEDS - DON’T JUST START LIFTING LIKE RONNIE COLEMAN⁣ IF NEEDED, ADD ~1-4 SETS/MUSCLE PER WEEK 💪
🔥 AB-BURNER PARK WORKOUT PT 1🔥⁣⁣⁣SWIPE 🔥 AB-BURNER PARK WORKOUT PT 1🔥⁣⁣⁣SWIPE ➡️⁣⁣⁠ ⁣⁠ In this video, Chance runs you through a hanging ab workout that anyone can do - even at their local park, or at home with a pull-up bar⁠ ⁣⁣⁠ The goal for this workout is simple: hit the abs to build up a killer 6-pack. And here, we pull that off using these lifts:⁣⁣⁠ ⁣⁣⁠ THE WORKOUT⁣⁣⁠ ⁣⁣⁠ ➖ SCISSOR LEG RAISE⁠ ⁣⁣⁠ The scissor leg raises are way harder than they look. For best results, be sure to get your knees high on these. Just try not to use too much momentum while you're at it ⁠ ⁣⁣⁠ ➖ SINGLE LEG RAISE⁠ ⁣⁣⁠ Like with ⁠the scissor raises, we want to get the legs up high. But without using much momentum. For this lift, it may feel like your abs are on fire. But, keep going - you can probably bang out a few more reps than you think here⁠ ⁣⁣⁠ ➖ FRONT LEG RAISE⁠ ⁣⁣⁠ While the other 2 variations have you lift each leg separately, now you lift them all at once. ⁠And the main benefit there is that you finish each set in half the time. Again, you'll want to lift the legs up high here, if not keep them straight too. While trying to control your momentum. And yeah, it's gonna burn - just keep going until you REALLY get close to failure⁠ ⁣⁣⁠ NOTE: If you want to max out ab development, then odds are you should include more than just hanging ab lifts. But, as shown here, you can have a good workout with just a bar. Even as an experienced lifter ⁠ ⁣⁣⁠ INSTRUCTIONS⁣⁣⁠ ⁣⁣⁠ For each exercise, you’ll want to do 2-4 sets of ~5-30 reps. And ideally, perform this workout 1-3x/week. Since that would be a strong growth⁣⁣⁠ stimulus⁠ ⁣⁣⁠ Start with 2 sets for each lift, and work your way up over time, if that’s too easy. But, only adjust volume if needed; when progress stalls, to break a plateau (either ⬇︎ volume for a deload, or ⬆︎ sets a bit)⁣⁣⁠ ⁣⁣⁠ In our next video, we take you a few more ab lifts like these. Until then though, try this workout yourself. As Chance says, "a lot of people want 8 pack abs but don't want to put in the work... just need to get started"💪💯⁠ .⁠ .⁠ .⁠ ⁠ #scienceandiron #unleashyourself #fitfromwithin #trainstrength #designyourlife #fitfam #fitfriends
🔥 3 TIPS TO MAKE YOUR ABS POP⁣⁣ ⁣⁣ Who 🔥 3 TIPS TO MAKE YOUR ABS POP⁣⁣ ⁣⁣ Who doesn’t want abs? I mean, most people think abs look pretty cool. So, read on to learn how you build a 6-pack:⁣⁣ ⁣⁣ 1. GET LEAN⁣⁣ ⁣⁣ In order to see your abs, you’ll have to be lean. As even the best abs can be masked by a layer of body fat⁣⁣ ⁣⁣ To get lean, diet is 🔑 . In short, you’ll have to eat less calories than you burn. And you want most of those calories to come from fruits, veggies, or protein. But, be flexible with your diet as well - not too strict⁣⁣ ⁣⁣ Next, your workout routine can speed things up. So, for fast progress, do a mix of lifting and cardio. With a focus on lifting, if you want to look more muscular ⁣ It's good to both lift AND do cardio, since they each help you burn fat in different ways. That is, lifting helps you build muscle; that way more of the weight you lose will be body fat. While cardio helps you burn more calories. Which leads to more weight loss period ⁣⁣ 2. TRAIN YOUR ABS⁣⁣ ⁣⁣ Now, to make your abs more defined, lifting is 🔑 . Simply put, bigger, more-developed abs will pop more. And the only way to build your abs, is to train them⁣⁣ ⁣⁣ In essence, you’ll want to hit the abs with 10+ sets per week, to max out growth. And you should split those sets across 2-3 exercises (e.g. planks, crunches, leg raises). For best results, do at least 2 ab workouts per week⁣⁣ ⁣⁣ 3. BE CONSISTENT⁣⁣ ⁣⁣ Anyone can keep up a good diet for a few weeks. Or go to the gym for a month. But for REAL progress, you have to keep that up long-term. Abs aren't built overnight⁣⁣ ⁣⁣ To make this easier, focus on progress; not perfection. I mean, don’t quit because you miss a workout. Just get back the next day. And, don’t binge because you overate a bit. Instead get back on track with diet ASAP ⁣⁣ To get abs, you won’t need the perfect diet. Or the best ab routine. Really, you just need consistent progress, over a few years. And then one day, you’ll have visible abs...⁣⁣ ⁣⁣ BONUS: SLEEP⁣⁣ ⁣⁣ Sleep is the most underrated way to get fit. I mean, sleep alone won’t make you jacked. But, for any given diet+exercise routine, sleep helps you lose more fat AND build more muscle. So, the more you sleep, the better you look⁣⁣
🔥HIGH VS. LOW REPS: WHAT’S BEST FOR GROWTH? 🔥HIGH VS. LOW REPS: WHAT’S BEST FOR GROWTH? NEW STUDY ⁣💯 ⁣ Back in the day, lifters would say stuff like “go heavy, or go home.” As to voice their doubts that light weights can help you grow. But now, studies show that light weights can work very well. If not better…? Hear me out:⁣ ⁣ INDIVIDUAL RESPONSE⁣ ⁣ You see, all studies track means. That is, they look at the average data points. But, within that average, we tend to see lots of variance⁣ ⁣ So, for example, let’s say a group grows by 8% on average. In reality, one person from that group may have grown by 20%. While someone else, on the SAME program, may not have grown at all⁣ ⁣ THE STUDY⁣ ⁣ This year, Schoenfeld et al. wanted to see if high reps would beat out low reps. And, on average, they saw no difference in growth (for the calves). But, when you look at the data from any one person, that was much less clear⁣ ⁣ As shown, some lifters grew more when they used light weights (high reps). While others made more gains lifting heavy (low reps). And still, many others grew just as much with high, or low reps⁣ ⁣ What’s more though, each muscle can be different. For instance, your biceps may do best with heavy weights. While your triceps might grow more with light weights. Or vice versa⁣ ⁣ HOW TO APPLY THIS⁣ ⁣ All told, you can’t be sure that you’ll do better with high or low reps. (This study showed that muscle fiber type doesn’t matter.) So, to find out, why not run an experiment? Here’s how you could set that up:⁣ ⁣ First off, don’t train for a week or so, just to balance things out. Then, for the next 2-4 months, you train one arm/leg with high reps (20-30 reps/set). While you hit the other one with low reps (5-12 reps/set). And over that time, track your strength gains for each limb. If not measure your muscle size as well⁣ ⁣ After a few months, you’ll see which arm/leg grew the most. For example, if the high-rep limb grew more, then you may grow best with light weights. Or vice versa. And that bit of insight can help speed up your gains⁣ ⁣ ON AVERAGE, ANYTHING FROM ~5-30 REPS CAN WORK WELL. BUT, WHAT WORKS FOR MOST, MAY NOT WORK WELL FOR YOU. SO, PLAY AROUND WITH REP RANGES, TO FIND WHAT SUITS YOU BEST
HE CAN SMILE TOO 😂 SWIPE ➡️ FOR BLOOPERS ⁣⁠ Sometimes, it may seem like Vincent has just 1 facial expression. But, that's only like 95% of the time. Since, on some days, when the planets are aligned in perfect harmony, he breaks out a half-smile ⁣⁠ Sadly, Chance wasn't in on the joke here. And still hasn't learned how to smile himself. But, we're working on it...⁣⁠ ⁣⁠ Happy Thursday from Science and Iron. We're really grateful for your support . . . #workout #fitfam #fit #gym #health #lifestyle #training #gymlife #fitnessmotivation #getfit #strong
🔥 TIPS TO HELP YOU GET CUT⁣⁠ 💪⁠ ⁣⁠ 🔥 TIPS TO HELP YOU GET CUT⁣⁠ 💪⁠ ⁣⁠ Lots of people try to get lean, but can’t. And in fact, they say that MOST diets fail. At least in part, because we go about dieting the wrong way. So, here are some tips to help make sure your next cut goes well:⁣⁠ ⁣⁠ 1. DON’T DIET TOO HARD⁣⁠ ⁣⁠ Sure, to get lean, you’ll have to eat less. There’s just no way around that. But, this doesn’t mean you have to slash calories. Or try to cut out all your favorite foods, on some starvation diet⁣⁠ ⁣⁠ Instead, you might want to try a more moderate diet. One that focuses on slow weight loss, if not performance in your workouts. And allows you to make flexible food choices⁣⁠ ⁣⁠ Too often, we burn out on our diets because we focus too much on fast progress. Or take on an extreme diet that we can’t stick to. Don’t do that. Rather, tailor your diet to fit your lifestyle - not the reverse⁣⁠ ⁣⁠ 2. DON’T VIEW THE DIET AS “ON" OR "OFF”⁣⁠ ⁣⁠ In many cases, people label foods as “good” or “bad.” Or schedule in “cheat” meals, where they can eat whatever they want for a while. But, this really isn’t the best way to look at your diet⁣⁠ ⁣⁠ Truly, a diet isn’t an “on/off” thing - It’s a lifestyle. And viewing foods or meals as good/bad won’t really help you stick to the diet. In fact, that could make you feel more restricted. Which can lead to stress and/or binge eating⁣⁠ ⁣⁠ So, don’t “eat clean” for a week and then say “fuck it.” Instead, find a more sustainable diet that includes the foods you actually like. Ideally, with lots of plant foods and protein. But, with room for your favorite foods too⁣⁠ ⁣⁠ 3. FOCUS ON BUILDING GOOD HABITS⁣⁠ ⁣⁠ Lots of times, we get caught up in the details of the diet. That is, how much we weigh, or how many calories we eat. But we neglect the simple habits that REALLY change the way we look⁣⁠ ⁣⁠ For example, don’t worry about burning more calories TODAY. Focus on building the HABIT of lifting weights, or doing cardio. And try to keep that up LONG-TERM⁣⁠ ⁣⁠ Or, with diet, don’t think about cutting calories right away. Instead, focus on eating more protein and plant foods. Since having these low-calorie foods on a daily basis is 🔑 for staying lean over time 💯
🔥 TRAINING TO FAILURE: GOOD FOR SIZE?⁣⁠ 💪⁠ ⁣⁠ In physique culture, training to failure is often seen as a good thing. With Arnold even saying, “the last 3 or 4 reps is what makes the muscle grow.” But, is that really true?⁣⁠ ⁣⁠ First off, there’s no doubt that training to failure works well. We’ve at least seen that much over the years. But, some new studies cast doubt on the idea that you need to hit failure⁣⁠ ⁣⁠ WHAT WE KNOW⁣⁠ ⁣⁠ You see, it can be very taxing to hit failure. As that piles on more fatigue per set. Hence, when you go to failure, it takes you longer to recover. While failing may up your risk of injury as well⁣⁠ ⁣⁠ But, on the other hand, going to failure ensures that you’ve trained hard enough. So, in a way, missing a rep shows that your set wasn’t “wasted.”⁣⁠ ⁣⁠ (If you don’t get CLOSE to failure, you just won’t grow as much. Especially with light weights.)⁣⁠ ⁣⁠ Now, with that said, does training to failure help? It kind of depends:⁣⁠ ⁣⁠ FOR TRAINED LIFTERS⁣⁠ ⁣⁠ Once you’ve been lifting for a while, failure might not serve you. And in fact, it could hurt. Since, when you stop just shy of failure, you can get the same gains. If not more growth:⁣⁠ ⁣⁠ FOR NEW LIFTERS⁣⁠ ⁣⁠ But, when we look at the studies on newbies, failure training helps with gains. As, on average, we see that new lifters grow a lot more when they fail. For the same number of sets, that is⁣⁠ ⁣⁠ TAKE-HOME POINTS⁣⁠ ⁣⁠ If you feel good about hitting failure, then odds are that’s fine. Just note that it’s a bit more risky. And it might not help⁣⁠ ⁣⁠ DON’T GO TO FAILURE - STOP JUST SHORT. AND ONLY RISK FAILING ON THE LAST SET OF A SINGLE-JOINT LIFT⁣⁠ ⁣⁠ THAT IS, UNLESS YOU’RE A NEWBIE. IN WHICH CASE, IT’S FINE TO MISS A FEW REPS. AT LEAST ON ISOLATION LIFTS. SINCE THAT CAN SPEED UP GROWTH. AND HELP YOU LEARN HOW TO TRAIN HARD⁣ 💯 . . (Credit @gregnuckols for the graph)
🔥 KILLER AT-HOME CALVES WORKOUT🔥⁣⁣⁣SWI 🔥 KILLER AT-HOME CALVES WORKOUT🔥⁣⁣⁣SWIPE ➡️⁣⁣⁠ ⁣⁠ In this video, I take you through a simple calves workout that anyone can do - all from the comfort of their own home⁠ ⁣⁣⁠ The goal for this workout is simple: target all heads of the calves, as to build them with symmetry. And here, we pull that off using these lifts:⁣⁣⁠ ⁣⁣⁠ THE WORKOUT⁣⁣⁠ ⁣⁣⁠ ➖ SEATED CALF RAISE⁠S⁠ ⁣⁣⁠ The seated calf raise is a staple in any calf program. And rightfully so. Since it hits the soleus muscle way better than most other calf lifts. Just load these with a heavy bookbag or suitcase, as shown⁠ ⁣⁣⁠ ➖ STANDING CALF RAISE⁠S⁠ ⁣⁣⁠ If you want balanced calf growth, then you should to do standing calf raises as well. And, these can be tricky at home. But, if you get a heavy backpack, suitcase, or set of bands, then you can load these well. Just be sure to pause at the top of the lift, and drop slowly. Or better yet, try...⁠ ⁣⁣⁠ ➖ CALF RAISES ON A STEP⁠ ⁣⁣⁠ While the other 2 variations have a limited ROM, the step solves this. Allowing your heels to drop down, which extends the range of motion. And also adds more load to the muscle in its stretched position. So, for growth, these are your best option. Again, load these with a bookbag or suitcases. Then, be sure to pause at the bottom + top-end range of motion. Especially towards the bottom⁠ ⁣⁣⁠ NOTE: If a bookbag and/or suitcases won't cut it, then you might just need to do more reps. Or find/buy a heavy weight set. If not try BFR training⁠ ⁣⁣⁠ INSTRUCTIONS⁣⁣⁠ ⁣⁣⁠ For each exercise, you’ll want to do 2-4 sets of ~5-30 reps. And ideally, perform this workout 2-3x/week. Since that would be a strong growth⁣⁣⁠ stimulus⁠ ⁣⁣⁠ Start with 2 sets of each lift, and work your way up over time, if that’s too easy. But, only adjust volume if needed; when progress stalls, to break a plateau (either ⬇︎ volume for a deload, or ⬆︎ sets a bit)⁣⁣⁠ ⁣⁣⁠ In our next video, we take you through some fire ab lifts. Until then though, try this workout yourself 💪💯⁠ .⁠ .⁠ .⁠ ⁠ #scienceandiron #unleashyourself #fitfromwithin #trainstrength #designyourlife #fitfam #fitfriends
⏱HOW LONG SHOULD YOU REST BETWEEN SETS?⁣🔥 ⁣ In the past, this has been a tricky question. With some saying you should cut rest periods short. Or do supersets. While others argue that long rest periods are best for gains. So, who’s right?⁣ ⁣ THE STUDIES⁣ ⁣ To start, a 2014 literature review found that long rest intervals (2.5+ mins) seem to help with muscle growth. Which made it seem like long rest periods are in fact, best for gains. But, there wasn’t a huge difference between long and short rest times. And...⁣ ⁣ In 2015, a paper cast some doubt on that finding. As Villanueva et al. showed that 1-minute rest periods were better for muscle growth. Where the long-rest group gained less lean mass and strength. So, at this point, people weren’t sure what to think about rest periods⁣ ⁣ Finally, in 2017, @jozogr et al. analyzed all 6 studies on rest intervals. Comparing long rest periods (>1 minute) to short rests (<1 min) for muscle growth. And in the end, they found that long rest periods are actually better. Since, with rests of over 1 minute between sets, you built ~37% more muscle on average. But...⁣ ⁣ WHY IS THAT?⁣ ⁣ In brief, long rest periods boost your gains via performance. That is, when you rest longer, you can do more reps with each set. And those extra reps count - helping you build more muscle⁣ ⁣ A new study supports this. Showing that long rests are better, if you match for SETS. But, when you match for volume load (sets x reps x weight), then gains are similar in each case. So, if you can only do 3 sets, then long rests are better for gains. But, if you do an extra ~1-2 sets (to match total volume), then short rests work just as well⁣ ⁣ In other words, you have 2 options:⁣ ⁣ 1. Do ~3-4 sets, with long rests ⁣ ⁣ OR⁣ ⁣ 2. Do ~4-6 sets, with short rests⁣ ⁣ Either way, you should grow about the same. And you don’t save much time, whichever option you choose. Personally, I’d say it’s ideal to rest longer. Since that way, you won’t have to do as many sets, for your gains⁣ ⁣ BOTH LONG AND SHORT REST PERIODS CAN WORK WELL FOR GROWTH. BUT, LONG RESTS ARE BEST FOR GROWTH, FOR A GIVEN SET COUNT⁣ ⁣ SO TO GET THE MOST OUT OF EACH SET, REST FOR AT LEAST 1 MINUTE 💯
🔥MAKING ADJUSTMENTS FOR MUSCLE GAIN 💪 ⁣ I 🔥MAKING ADJUSTMENTS FOR MUSCLE GAIN 💪 ⁣ If you want to build muscle, then you should track your weight over time. Since this helps make sure that you gain weight as planned⁣ ⁣ Then, if you don’t gain weight at a good rate, you can adjust your diet as needed. Basically, as follows:⁣ ⁣ GAINING WEIGHT TOO SLOW:⁣ ⁣ If you’re gaining weight too slowly relative to your weekly goal, then add ~200 calories⁣ ⁣ For example, go from 2,300 to 2,500 calories per day, then see how your weight responds that week. If weight gain speeds up, then keep eating 2,500 calories per day⁣ ⁣ GAINING WEIGHT TOO FAST:⁣ ⁣ If you're putting on weight too quickly, then drop food intake by ~300 calories. Depending on how fast you're gaining weight. For instance, go from 2,300 to 2,000 calories per day to slow your weight loss⁣ ⁣ Then, repeat this process until you're gaining weight at a good rate (e.g. 0.5-1% of your weight per week)⁣ ⁣ PRACTICAL EXAMPLE:⁣ ⁣ Charlie is a 160-pound male at 10% body fat, who wants to put on 10 lbs. So, he uses an online calculator to determine his TDEE: 2,300 calories⁣ ⁣ To bulk up, he's told to eat 2,500 calories per day⁣. And so he does. ⁣ After 3 weeks, Charlie expects ~1.5 lbs of gain (0.5 lbs of weight gain per week). But, he’s only gained .5 lbs so far. That is, his weight hasn’t changed as planned and he wound up 1 lb short of his goal⁣ ⁣ So, to speed things up, he eats 200 more calories per day, then continues to weigh in daily. After 2 more weeks at higher calories, Charlie has now managed to gain 0.5 lbs/week on average⁣ ⁣ Pleased with his results, he keeps up the 2,700-calorie diet, and eventually reaches his goal weight of 170 lbs⁣ ⁣ CONCLUSION:⁣⁣ ⁣⁣ As you can see, the calorie calculator slightly underestimated Charlie's TDEE. Yet, because Charlie tracked his calories and weight over time, he was able to make the right adjustments. And in the end, those adjustments got him down to his goal weight⁣. Just eat more/less based on your progress⁣ ⁣⁣ USE A CALCULATOR TO FIND OUT HOW MANY CALORIES YOU NEED. THEN, TRACK YOUR CALORIES + BODY WEIGHT. AND SWITCH UP YOUR DIET BASED ON CHANGES IN BODY WEIGHT. AS SHOWN ABOVE
🔥BEAST MODE FULL-BODY WORKOUT🔥⁣⁣⁣SWIPE 🔥BEAST MODE FULL-BODY WORKOUT🔥⁣⁣⁣SWIPE ➡️⁣⁣⁠ ⁣⁠ In this video, Chance runs you through day 3 from our 3-day full-body growth plan (link in bio) - best suited to beginners or intermediate lifters⁣⁣⁠ ⁣⁣⁠ The goal for this workout is simple: target all the main muscles that we want to build. And here, we pull that off using these lifts:⁣⁣⁠ ⁣⁣⁠ THE WORKOUT⁣⁣⁠ ⁣⁣⁠ ➖ Chin Ups⁠ ⁣⁣⁠ Chin ups are a great back exercise, much like standard pull-ups. But, working with an underhand grip engages the biceps a bit more than traditional pull-ups⁠ ⁣⁣⁠ ➖ Romanian Deadlifts⁠ ⁣⁣⁠ RDLs are one of the best exercises for hamstrings growth. As they can be loaded heavy and work the hams through a good ROM. But, these can be very taxing as well, so start small⁠ ⁣⁣⁠ ➖ Lateral Raises⁣⁣⁠ ⁣⁣⁠ Lateral raises are a staple in most bodybuilding programs. And it's because they're great for isolating the shoulders. Simply put, if you want big delts (boulders?), do lateral raises⁠ ⁣⁣⁠ ➖ Reverse Flys⁠ ⁣⁣⁠ While we're giving love to the delts, we should hit the rear delts with reverse flys. Since many other delt exercises (e.g. lateral raises and overhead press) fail to stimulate the rear delts. That's where reverse flys can help⁠ ⁣⁣⁠ ➖ Chest Flys⁠ ⁣⁣⁠ Sadly, you can't just bench all the time and expect to recover perfectly. In practice, you want some variety in your program. So chest flys can help you get some more chest and triceps growth, on top of your pressing lifts. (These work the biceps a bit as well)⁠ ⁣⁣⁠ ➖ Squats⁠ ⁣⁣⁠ Lastly, Chance and I don’t really train legs. But, you could throw in some squats with this workout. To help target some more glutes and quads growth⁠ ⁣⁣⁠ INSTRUCTIONS⁣⁣⁠ ⁣⁣⁠ For each exercise, you’ll want to do 3-5 sets of ~5-30 reps. Since that would be a good growth⁣⁣⁠ stimulus⁠ ⁣⁣⁠ Start with 3 sets, and work your way up over time, if that’s too easy. Then, adjust volume only if needed; when progress stalls, to break a plateau (either ⬇︎ volume for a deload, or ⬆︎ sets a bit)⁣⁣⁠ ⁣⁣⁠ In our next video, we'll go through a few exercises for the calves. But until then, try this workout yourself 💪💯
⏱HOW FAST TO LIFT? REP TEMPO 101 🔥⁣⁠ ⁣⁠ In the past, there’s been a good debate around rep tempo. With some arguing that slow, controlled reps are better for growth. And others saying that explosive, fast reps are the way to go. So, who’s right?⁣⁠ ⁣⁠ THE STUDIES⁣⁠ ⁣⁠ To start, a 2012 study showed that you can train too slow for muscle growth. Since, when compared to fast reps (2-4 seconds), super-slow reps (14 seconds) led to much less quad growth. In fact, the group doing fast reps grew over 3x more than the slow-rep group.⁣⁠ ⁣⁠ But, 14-second reps are pretty extreme. And, the concentric portion of the lift was 10-seconds long in that study. So, maybe we should look at more realistic rep tempos...⁣⁠ ⁣⁠ In 2015, Schoenfeld et al. combined all the studies on rep tempo. Then checked to see if there were any benefits to training at one tempo or another. In line with the above study, they saw that super-slow rep tempos, of 10-seconds or more, were worse for gains⁣⁠ ⁣⁠ But, at the same time, this review found similar muscle growth with reps lasting anywhere from 0.5-8 seconds. Which means, unless you’re doing super-slow reps, almost any rep tempo can work well for growth⁣⁠ ⁣⁠ And honestly, you might not even need to time your rep length. Since a 2020 paper showed that self-selected rep tempos work really well for growth. In fact, just as well as a 4-second-rep duration would ⁣⁠ TAKEAWAY⁣⁠ ✔️ ⁣⁠ In the end, almost any rep tempo can work well for growth. And odds are you won’t even need to think about rep tempo; you can just do what feels natural. But, be sure to avoid super-slow reps if you want to max out gains. Since, past ~10 seconds per rep, you don’t grow as much.⁣⁠ ⁣⁠ ALMOST ANY REP TEMPO CAN WORK WELL FOR GAINS. JUST AVOID DOING SUPER-SLOW REPS (OF 10+ SECONDS). AS THESE ARE SHOWN TO BLUNT MUSCLE GROWTH, WHEN COMPARED TO FAST REPS (OF 2-8 SECONDS)⁣ 💪
🔥MAKING ADJUSTMENTS FOR FAT LOSS:⁣ ⁣ If yo 🔥MAKING ADJUSTMENTS FOR FAT LOSS:⁣ ⁣ If you want to shed fat, then you'd better track your weight over time. Since this will help make sure that you lose weight as planned⁣ ⁣ Then, if you don’t reach your weight loss goals, you can adjust your diet as needed. Basically, as follows:⁣ ⁣ LOSING WEIGHT TOO SLOW:⁣ ⁣ If you’re dropping weight too slowly relative to your weekly goal, then cut ~200 calories⁣ ⁣ For example, go from 2,300 to 2,100 calories per day, then see how your weight responds that week. If weight loss speeds up, then keep eating 2,100 calories per day⁣ ⁣ LOSING WEIGHT TOO FAST:⁣ ⁣ If you're losing weight too quickly, then up your calorie intake by ~300 calories. Depending on how fast you're losing weight. For instance, go from 2,300 to 2,600 calories per day to slow your weight loss⁣ ⁣ Then, repeat this process until you're losing weight at a good rate (e.g. 0.5-1% of your weight per week)⁣ ⁣ PRACTICAL EXAMPLE:⁣ ⁣ Charlie is a 180-pound male at 15% body fat, who wants to drop 10 lbs. So, he uses an online calculator to find his TDEE: 2,500 calories⁣ ⁣ To lose fat, he's told to eat 2,000 calories per day⁣. And so he does ⁣ After 3 weeks, Charlie expects ~3 lbs of weight loss (1 lb of weight loss per week). But, he’s only lost 1 lb so far. That is, his weight hasn’t dropped as planned and he wound up 2 lbs short of his goal⁣ ⁣ So, to speed things up, he drops his calories by 200 per day, then continues to weigh in daily. After 2 more weeks at reduced calories, Charlie has now managed to lose 1 pound/week on average⁣ ⁣ Pleased with his results, he keeps up the 1,800-calorie diet, and eventually reaches his goal weight of 170 lbs⁣ ⁣ CONCLUSION:⁣⁣ ⁣⁣ As you can see, the calorie calculator slightly overestimated Charlie's TDEE. Yet, because Charlie tracked his calories and weight over time, he was able to make the right adjustments. And in the end, those changes got him down to his goal weight⁣. Just eat more/less based on your progress⁣ ⁣⁣ USE A CALCULATOR TO FIND OUT HOW MANY CALORIES YOU NEED. THEN, TRACK YOUR FOOD INTAKE + BODY WEIGHT. AND SWITCH UP YOUR DIET, BASED ON CHANGES IN WEIGHT. AS SHOWN ABOVE
🔥 GOD TIER FULL-BODY WORKOUT🔥⁣⁣⁣SWIPE 🔥 GOD TIER FULL-BODY WORKOUT🔥⁣⁣⁣SWIPE ➡️⁣⁣⁠ ⁣⁠ In this video, Chance runs you through day 2 from our 3-day full-body growth plan (link in bio) - best suited to beginners or intermediate lifters⁣⁣⁠ ⁣⁣⁠ The goal for this workout is simple: target all the main muscles that we want to build. And here, we pull that off using these lifts:⁣⁣⁠ ⁣⁣⁠ THE WORKOUT⁣⁣⁠ ⁣⁣⁠ ➖ Flat Bench Press ⁣⁣⁠ Pressing movements are good for chest + triceps growth. And flat press is the most fundamental list - a staple in any powerlifting/bodybuilding program ⁣⁣⁠ ➖ Bent-Over Rows ⁣⁣⁠ Bent-over rows are a great exercise for your back - upping both width and thickness. And it's a good adjunct to pull-ups or pull-downs, as it hits the back through a different plane of motion ⁣⁣⁠ ➖ Hip Thrusts⁣⁣⁠ ⁣⁣⁠ Hip thrusts can be tricky to set up. But, they’re a great exercise to build your butt. Especially if you don’t squat⁣⁣⁠ or deadlift ⁣⁣⁠ ➖ Bicep Curls ⁣⁣⁠ Curls are the main isolation exercise for your biceps. And, it's your call whether you need direct arm work. But, if you want to max out biceps growth, you should be curling - pick any curl variation you like ⁣⁣⁠ ➖ Overhead Triceps Extension ⁣⁣⁠ Sadly, standard chest lifts and tricep pushdowns mostly work to hit the short head of the triceps. So, to hit the long head and get more symmetrical tricep growth, be sure to work in some overhead tricep extensions ⁣⁣⁠ ➖ Shrugs ⁣⁣⁠ Lastly, we target the traps with shrugs. It’s a simple exercise, and nothing special. But, it’s one of the few movements that help build your traps (you can maybe swap these for rack pulls)...⁣⁣⁠ ⁣⁣⁠ NOTE: Chance and I don’t train legs. But, you could throw in some leg extensions, leg curls, or calf raises with this workout. That would get the job done⁣⁣⁠ ⁣⁣⁠ INSTRUCTIONS⁣⁣⁠ ⁣⁣⁠ For each exercise, you’ll want to do 3-5 sets of ~5-30 reps. Since that would be a good growth⁣⁣⁠ stimulus ⁣⁣⁠ Start with 3 sets, and work your way up over time, if that’s too easy. Then, only adjust volume if needed; when progress stalls, to break a plateau (either ⬇︎ volume for a deload, or ⬆︎ sets a bit)⁣⁣⁠ ⁣⁣⁠ In our next video, we go through workout 3. Until then, try this workout yourself 💪💯
MUSCLE GAIN: HOW FAST CAN YOU GROW? ⁣ ⁣ So, yo MUSCLE GAIN: HOW FAST CAN YOU GROW? ⁣ ⁣ So, you want to gain size? ⁣ Well, your ideal rate of weight gain will depend mainly on your current body fat level and training status. ⁣ ⁣ WHAT IS A BULK? ⁣ In short, a bulk is when you eat more calories than you burn, as to help your muscles recover and grow more after lifting ⁣ To gain muscle ASAP, you should be in a calorie surplus. Or in other words, if you want to put on size, you should be bulking. It’s simply easier to build muscle while you’re gaining weight. (Though, you can still build muscle on a cut.). And deciding if you should bulk depends on your... ⁣ ⁣ CURRENT BODY FAT LEVEL: ⁣ In general, if you're lean, you have more to gain from a bulk. And honestly, it just doesn’t make sense to gain weight if you’re already overweight or obese. (That wouldn’t be great for health, or body composition.) ⁣ Plus, bulking up when you’re overweight may not be as efficient. Since those with more body fat have been shown to build less muscle when they gain weight ⁣ So, as a general rule, don’t bulk when you’re higher than ~15-16% body fat. But, if you’re lean, then eating in a calorie surplus can help you gain muscle faster. And, once you’ve decided to bulk, your ideal rate of weight gain depends on your... ⁣ ⁣ TRAINING STATUS: ⁣ If you’re a novice lifter, you can bulk up at a faster rate. Since newbies can build a ton of muscle.⁣ ⁣ For example, new lifters often gain around ~3 pounds of muscle per month (1.36 kg)⁣. So, aim to gain ~2-4 lbs per month as a newbie (.91-1.8 kg)⁣ ⁣ Then, as an intermediate lifter, you can’t put on muscle quite as fast. But, you can still gain a good amount of muscle over time. So, as an intermediate lifter, look to gain ~1-2 pounds per month when you bulk (.45-.91 kg) ⁣ As an advanced lifter, muscle growth is very slow. I mean, you can still grow. But you grow much slower than you used to. So in this case, to avoid lots of fat gain, advanced trainees should only gain ~0.5-1 pound per month (.23-.45 kg) ⁣ SUMMARY:⁣ ⁣ As a novice lifter, gain ~2-4 lbs/month ⁣ As an intermediate lifter, gain ~1-2 lbs/month ⁣ As an advanced lifter, gain ~0.5-1 lbs/month⁣ ⁣ NOTE: Women should gain weight a bit slower
WHAT DETERMINES YOUR TDEE? ⁣⁠ ⁣⁠ Let’s s WHAT DETERMINES YOUR TDEE? ⁣⁠ ⁣⁠ Let’s start with age: ⁣⁠ ⁣⁠ AGE⁣⁠ ⁣⁠ To start out, your age plays a small role in your TDEE⁣⁠ ⁣⁠ In general, the older you are, the lower your BMR. And, the lower your BMR, the lower your TDEE (in most cases)⁣⁠ ⁣⁠ Sadly, when you get older, you burn less calories. That is, even at the same body weight and activity level. Because we tend to lose lean mass with age⁣⁠ ⁣⁠ So all told, as you get older, your TDEE may dro⁣p⁠ ⁣⁠ GENDER⁣⁠ ⁣⁠ For the same body weight, age, and activity level, a male has a higher TDEE than a female⁣⁠ ⁣⁠ This is because women have ~12% higher body fat levels than men. Thus, for the same body weight, a female has less lean mass. And so they burn less calories⁠ ⁣⁠ To illustrate, a 200-pound female might have ~24 pounds (11 kg) less lean mass than a male of the same weight. And so men tend to burn more calories than women⁣⁠ ⁣⁠ BODY SIZE⁣⁠ ⁣⁠ More than anything else, your TDEE will scale with your body size. Hence, your height and weight factor into the TDEE equation as well⁣⁠ ⁣⁠ To be clear, the bigger you are, the higher your TDEE⁣⁠ ⁣⁠ In part, since it burns more calories to move a larger body. But mainly because big people have more lean mass. ⁠ ⁣⁠ Hence, bigger people tend to burn more calories – even if they’re high in body fat. Since when you gain fat, you gain some lean mass as well. Which helps boost your TDEE⁣⁠ ⁣⁠ So, while age, gender, and physical activity still matter, they’re not the main factors for TDEE. As in the end, your TDEE mostly depends on how much lean mass you have⁠ ⁣⁠ In most cases, lean body mass makes up 50-75% of your energy expenditure. That is, more than half of the calories you burn in a day⁣⁠ ⁣⁠ PHYSICAL ACTIVITY⁣⁠ ⁣⁠ And lastly, your physical activity level can change your TDEE. Since, of course, you burn more calories when you move more⁣⁠ ⁣⁠ In brief, the more you move, the higher your TDEE…but the effect is small and varies a lot. So, you can't count on exercise to consistently help you burn more calories⁣⁠ ⁣⁠ THE 4 DETERMINANTS OF TDEE⁣⁠ ⁣⁠ 1. SEX⁣⁠ 2. SIZE⁣⁠ 3. AGE⁣⁠ 4. PHYSICAL ACTIVITY ⁣⁠ ⁣⁠ YOU CAN BURN MORE CALORIES IF YOU (1) MOVE MORE, OR (2) GET BIGGER
🔥 FULL-BODY GROWTH WORKOUT🔥 SWIPE ➡️⁣⁣⁠ ⁣⁠ In this video, Chance runs through a workout from our free program (link in bio). As above, we take you through day 1 from our 3-day full-body growth plan - best suited to beginners or intermediate lifters⁣⁣⁠ ⁣⁣⁠ The goal for this workout is simple: target all the main muscles that we want to build. And here, we pull that off using these lifts:⁣⁣⁠ ⁣⁣⁠ THE WORKOUT⁣⁣⁠ ⁣⁣⁠ ➖ Pull Ups⁣⁣⁠ ⁣⁣⁠ Pull-ups are a great lift to target back growth. As well as biceps growth, depending on the grip you use (underhand hits the biceps more)⁣⁣⁠ ⁣⁣⁠ ➖ Incline Press⁣⁣⁠ ⁣⁣⁠ Pressing movements are good for chest + triceps growth. And incline press targets the upper chest more directly⁣⁣⁠ ⁣⁣⁠ ➖ Hip Thrusts⁣⁣⁠ ⁣⁣⁠ Hip thrusts can be tricky to set up. But, they’re a great exercise to build your butt. Especially if you don’t squat⁣⁣⁠ ⁣⁣⁠ ➖ Overhead Press⁣⁣⁠ ⁣⁣⁠ Overhead press is a staple for many lifters. Since it’s the main compound lift for the shoulders. But note, the military hits your triceps as well⁣⁣⁠ ⁣⁣⁠ ➖ Face Pulls⁣⁣⁠ ⁣⁣⁠ Sadly, overhead press only hits the front delts. So, for the rear delts, we throw in face pulls - a tried and true bodybuilding lift⁣⁣⁠ ⁣⁣⁠ ➖ Ab Crunches⁣⁣⁠ ⁣⁣⁠ Lastly, we target the abs with crunches. It’s a simple exercise, and nothing special. But, it’s very effective to help build your 6-pack...⁣⁣⁠ ⁣⁣⁠ NOTE: Chance and I don’t train legs. But, you could throw in some squats, RDLs, or calf raises with this workout. And that would get the job done⁣⁣⁠ ⁣⁣⁠ INSTRUCTIONS⁣⁣⁠ ⁣⁣⁠ For each exercise, you’ll want to do 3-5 sets of ~5-30 reps. Since that should give you a good stimulus for growth⁣⁣⁠ ⁣⁣⁠ Start with 3 sets, and work your way up over time if that’s too easy. Then, only adjust volume over time if needed; when progress stalls, to break a plateau (either drop volume for a deload, or up volume a bit)⁣⁣⁠ ⁣⁣⁠ In our next video, we’ll walk you through workout 2 for the 3-day plan. And, until then, be sure to try workout 1 for yourself 💪💯. . . . . . #unleashyourself #scienceandiron #fitness #gymrat #workoutinstruction #lift
FAT LOSS: HOW FAST SHOULD YOU CUT? ⁣⁣ Lots of FAT LOSS: HOW FAST SHOULD YOU CUT? ⁣⁣ Lots of people set out to lose weight as fast as possible. And, if you want to look good fast, that makes sense⁣ But the thing is, when you cut too fast, you can lose a lot more muscle. Which really sucks. Because you wind up eating less, AND looking worse for it⁣ ⁣ FAT LOSS: WHAT’S REASONABLE? ⁣⁣ ⁣ So, if you cut too fast, you lose muscle. And of course, if you cut too slow, then the diet will take forever. So, to look your best, we have to find a balance⁣ Now, that "balance" will look different for everyone. But, in brief, your ideal rate of weight loss depends on your starting point.⁣..⁣ ⁣ YOUR STARTING POINT⁣ ⁣ Your starting point depends on how much body fat you have right now. ⁣Basically, the higher your body fat %, the faster you can lose fat without risking muscle loss⁣ And, to find your ideal rate of weight loss, you just take your body fat percentage and divide it by 20⁣ ⁣ For example, if you’re 16% body fat, you can “safely” lose ~0.8% of your body weight per week⁣ ⁣ Then, if we assume that there’s ~3,500 calories in a pound, you can then set your calorie intake to achieve your desired rate of weight loss⁣ THE SHORTCUT⁣ ⁣ Now, if that all seems complicated, no worries. This rule can be simplified even further: ⁣ AIM TO LOSE 0.5-1% OF YOUR BODY WEIGHT PER WEEK⁣⁣ EXAMPLE⁣ ⁣ For instance, Dave starts his cut at 20% body fat. So at first, he aims to lose ~1% of his body weight per week⁣ Then, a few months later, he’s down to 13% body fat. And since he’s leaner now, he should lose weight slower. At a rate of just ~0.7% of his body weight per week⁣ A few weeks pass, and now he's at just 10% body fat. From here on out, Dave should only lose ~0.5% of his body weight per week⁣ Hence, the leaner you get, the slower your ideal rate of weight loss. ⁣And finally, to make sure you lose as planned, just track your body weight over time⁣ YOUR IDEAL RATE OF WEIGHT LOSS DEPENDS ON YOUR BF%. THE MORE FAT YOU HAVE TO LOSE, THE FASTER YOU CAN CUT WEIGHT⁣ WHEN YOU'RE AT 20%+ BODY FAT, AIM TO LOSE ~1% OF YOUR WEIGHT PER WEEK. AND AS YOU GET LEANER, LOSE WEIGHT SLOWER. FOR INSTANCE, LOSE JUST 0.5% OF YOUR WEIGHT EACH WEEK
WHAT IS TDEE?⁣⁣⁠ ⁣⁣⁠ TDEE stands for “Total Daily Energy Expenditure.'' Which is, simply, the number of calories you burn each day⁠ ⁣⁣⁠ To start, calories are just a basic unit of energy. You burn calories every time you breath. And you take in calories whenever you eat⁠ ⁣⁣⁠ The number of calories you burn each day will vary. I mean, your TDEE depends on how much you move, how much you eat, and how many calories you burn at rest⁠ ⁣⁣⁠ But, why should you care about your TDEE?⁣⁣⁠ ⁣⁣⁠ Well, because if you want to lose fat, then you must eat less than your TDEE. And of course, if you want to build muscle, you should eat (slightly) more than your TDEE⁠ ⁣⁣⁠ Hence why knowing your TDEE is 🔑 - it tells you how many calories you should be eating to either drop fat or build muscle (if not both in some cases)⁠ ⁣⁣⁠ But before we show you how to use TDEE, let’s first look at what makes up and affects your TDEE⁠ ⁣⁣⁠ COMPONENTS OF TDEE⁣⁣⁠ ⁣⁣⁠ BMR⁣⁣⁠ ⁣⁣ ⁣⁣⁠ Basal metabolic rate, or BMR, is the number of calories you burn at rest. Or, in other words, it's your daily calorie output if you were to do absolutely nothing - no eating or moving, just breathing⁠ ⁣⁣⁠ Sadly, you can’t change your BMR much⁠ ⁣⁣⁠ TEF⁣⁣⁠ ⁣⁣⁠ The thermic effect of food, or TEF, is the number of calories you burn to digest and absorb food. It's also called DIT, or diet-induced thermogenesis⁠ ⁣⁣⁠ Briefly, the TEF accounts for any calories burned to break down the food you eat⁠ ⁣⁣⁠ AEE⁣⁣⁠ ⁣⁣⁠ Activity energy expenditure, or AEE, is the number of calories you burn during movement⁠ ⁣⁣⁠ Every time you move, you burn calories. So all movement adds to your AEE.⁠ ⁣⁣⁠ That is, the more you move, the more calories you burn⁠ ⁣⁠ HOW TO APPLY THIS: ⁠ ⁣⁠ TO LOSE WEIGHT, YOU'LL HAVE TO EAT LESS THAN YOUR TDEE. TO GAIN WEIGHT, DO THE OPPOSITE. AND WE'LL EXPLAIN HOW-TO IN FUTURE POSTS
5 THOUGHTS AFTER 21 YEARS So, just turned 21. And 5 THOUGHTS AFTER 21 YEARS So, just turned 21. And of course, I still have a ton to learn. But, here are a few mantras I’ve come to live by:⁣ 1. FIND PEACE⁣ Peace, with yourself AND others, is highly underrated. Since, when you grow more kind and understanding, life just gets way better... “Holding on to anger is like grasping a hot coal with the intent of harming another; you end up getting burned.” 2. SEEK FREEDOM⁣ In work, you want to be free to do whatever you want, for example. And in life, you want to be free from useless pain. Like anger, desire, temptation, and illness... “Financial wealth is the power to choose how to spend money.⁣ Social wealth is the power to choose who to hang out with.⁣ Time wealth is the power to choose how to spend your time.⁣ Mental wealth is the power to choose your thoughts.“ 3. DON’T GET TOO ATTACHED⁣ With plans, ideas, or people. The world will change, and you should as well.⁣ So never cling on to any single plan. Always leave room to pivot, or make changes; everything is temporary... “It is not the strongest, nor the most intelligent, that survive. It is the one that is most adaptable to change.” 4. MAKE THE MOST OF YOUR TIME⁣ If you really look at your day, you can find things that you waste time on. For me, it was social media. Or calls that didn’t accomplish much.⁣ If it doesn’t clearly make your life better, then cut it out. Since you’ll never get that time back.⁣.. “It’s not that we have a short time to live, but that we waste a lot of it.” 5. BE PRESENT⁣ Many of us are prisoners to our own thoughts. And get stuck worrying about problems - past and future.⁣ But, often times, this is a trap... “While we wait for life, it passes us by.” “Do not ruin today with mourning tomorrow.” EMBRACE ALL THAT COMES⁣ Over the years, I’ve spent way too much time on complaints, regrets, or worries. And frankly, it’s never helped. So these days, I just accept reality, and move on.⁣ Whether you face good fortune, or brutal struggle, embrace it. Just look for the beauty and value in each experience. And make the most of it, while you still can...⁣ “In the long run, we’re all dead.”
HOW TO VIEW TIME OFF?⁣⁠ ⁣⁠ If you’re li HOW TO VIEW TIME OFF?⁣⁠ ⁣⁠ If you’re like me, then odds are you struggle to “hold back” in the gym. Since, if you take a break, it feels like you’ll be “losing out” on gains. ⁣⁠ ⁣⁠ And sure, most of the time, you have to train hard. But, that’s only part of the growth process. I mean, you can *hurt* your gains, if you don’t rest when you need to.⁣⁠ ⁣⁠ Now, while it can still be hard to take “time off”, I like to frame it this way:⁣⁠ ⁣⁠ OVERTRAINING VS. UNDER-TRAINING⁣⁠ ⁣⁠ If you lift a lot, then REST will shift the balance between “too much”, and “not enough.” That is, if you don’t rest enough, then you’ll overtrain. And, if you rest too much, then you leave gains on the table. But, if you find the right balance, then you make great gains.⁣⁠ ⁣⁠ OVERTRAINING⁣⁠ ⁣⁠ In brief, training too hard just sucks. I mean, first, it can disrupt your sleep. Which is bad enough on its own. But what’s more, it can up your risk of injury. And an injury could force you into *weeks* away from the gym. Which of course, would be bad for growth.⁣⁠ ⁣⁠ Hence, overtraining puts you in a lose-lose situation. Where you do *more* work, and make *worse* gains because of it. That is, if you don’t get hurt, while you’re at it.⁣⁠ ⁣⁠ UNDER-TRAINING⁣⁠ ⁣⁠ On the other hand though, under-training is just fine. Because, if you didn’t lift enough this week, you can always do more next week. And you’ll hardly miss out on any gains that way. (We see diminishing returns as you do more.)⁣⁠ ⁣⁠ TAKE-HOME⁣⁠ ⁣⁠ All told, what matters most is that you recover from your training. Since you can always lift more, if you must. But, when you train too much, you’ll need to take time off. So, bear in mind:⁣⁠ ⁣⁠ “NO ONE REP WILL MAKE YOU. BUT, A SINGLE REP CAN BREAK YOU”⁣⁠ ⁣⁠ IT’S FINE TO HAVE TIME AWAY FROM THE GYM. AND DOING A BIT LESS BEATS THE CRAP OUT OF DOING TOO MUCH. SO, FEEL FREE TO TAKE A BREAK, IF YOU WANT TO⁣
HOW MANY REPS TO BUILD MUSCLE?⁣⁠ ⁣⁠ In th HOW MANY REPS TO BUILD MUSCLE?⁣⁠ ⁣⁠ In the past, most of us thought you had to train heavy for growth. And that, even if you train hard, light loads won’t quite cut it. But, at this point, a bunch of studies have looked into this. And, luckily for us, they all tend to agree:⁣⁠ ⁣⁠ IF YOU TRAIN TO FAILURE, ANYTHING FROM ~5-30 REPS CAN WORK WELL⁣⁠ ⁣⁠ So, if you train hard, then you won’t need to train very heavy. At least, not for muscle growth. Since, even past ~30 reps per set, you can STILL grow. Now, what does this mean for you?⁣⁠ ⁣⁠ 1. YOU CAN MAKE GREAT GAINS AT HOME⁣⁠ ⁣⁠ I mean, unless you’re really strong, you can GROW A LOT with light weights. For example, you can have a good chest workout with push-ups alone. At least, up until the point that you get ~45 reps per set. Plus, with a heavy water jug/backpack, you can get some great biceps growth using curls. But, better yet…⁣⁠ ⁣⁠ 2. TO GAIN SIZE, LIFTING CAN BE REALLY FLEXIBLE⁣⁠ ⁣⁠ That is, you can train with up to 30 reps per set. Or, you could just do 5 reps. Either way, you’ll get roughly the same gains. So, there’s a lot of room to do what you like in the gym.⁣⁠ ⁣⁠ TO MAX OUT MUSCLE GROWTH, AIM TO HIT ~5-30 REPS WITH EACH SET. ⁣⁠ ⁣⁠ YOU CAN STILL GROW OUTSIDE THAT REP RANGE. BUT, THE GAINS MAY COME SLOWER
Here's the Science and Iron workout program. Its 1 Here's the Science and Iron workout program. Its 100% FREE. And you can get it right now (link in bio)⁠⁣⁠⁣⁠ ⁠⁣⁠⁣⁠ The program gives you:⁠⁣⁠⁣⁠ ⁠⁣⁠⁣⁠ 1. An in-depth list of all the best exercises for growth⁣⁠ ⁣⁠ 2. 8 full-body workout programs (2-5x/week; your pick)⁠⁣⁠⁣⁠ ⁠⁣⁠⁣⁠ 3. a matching, adjustable workout log (spreadsheet)⁠⁣⁠⁣⁠ ⁠⁣⁠⁣⁠ 4. an in-depth guide to the program. Which shows you how to train every muscle at home, and teaches you EXACTLY how to build muscle⁣⁠ ⁠⁣⁠⁣⁠ We designed this workout plan to help you gain muscle. Whether you're lifting at home, or in the gym.⁣⁠ ⁣⁠⁣⁠ But better yet, the program is very general, and it allows you to hit every muscle group. So almost anyone, at any experience level, can follow the program.⁠⁣⁠⁣⁠ ⁠⁣⁠ Everyone we've heard back from has liked the program. And most have found it easy to use as well. So you should have no trouble getting started.⁣⁠ ⁠⁣⁠⁣⁠ All told, you'll find this program helpful for wo so click the link in the bio and share with anyone who else who wants a push to get in shape.⁠⁣⁠⁣⁠ ⁠⁣⁠⁣⁠ The time to start is now; don't delay. For your next day is never promised.⁠⁣⁠ Happy lifting 💪⁣⁠ ⁠⁣⁠⁣⁠ #scienceandiron #unleashyourself #fitfromwithin #trainstrength #designyourlife #fitfam #fitfriends #volume #trainingvolume #rest #recovery #muscle #growth #musclegrowth #buildmuscle #progressiveoverload #overload #progress #trainheavy #trainlight #weights #lightweights #heavyweights
NEED A BREAK FROM THE GYM? 6 WAYS TO DELOAD⁣ ⁣ NEED A BREAK FROM THE GYM? 6 WAYS TO DELOAD⁣ ⁣ Sometimes, when you train hard, you’ll feel tired. And you’ll want to take a break from lifting. Or, maybe you just really wouldn’t want to risk an injury. In either case, it would be wise to set up a deload:⁣ ⁣ WHAT IS A DELOAD?⁣ ⁣ A deload is a period of low-volume training. And you should take a deload once every ~4-8 weeks. There's no set length for a deload. But most deloads last for ~4-8 days. As to help you drop fatigue, and keep making gains.⁣ ⁣ Most of all, deloads help make sure that you recover from past training. And to recover, you’ll want to lift a bit less. Or at least, with less effort...⁣ ⁣ HOW TO SET UP A DELOAD:⁣ ⁣ 1. TRAIN ½ AS MUCH FOR A WEEK⁣ ⁣ This is good because it’s simple. And when you only train half as much, it should be easy enough to recover. But, sometimes you just need a few days off from the gym...⁣ ⁣ 2. TAKE 3-4 DAYS OFF⁣ ⁣ This works well if you have a vacation. Or if you just like to forget the gym on a deload. For the most part, 3-4 days off in a row will be enough to recover. But not enough to break your routine. ⁣ 3. DO ¼ AS MUCH IN THE GYM⁣ ⁣ To make sure you recover, this works well. Since doing 75% less should be quite easy. This is a good middle ground between the first 2 options. ⁣ 4. TAKE A FULL WEEK OFF⁣ ⁣ If you feel REALLY beat up, you might want a week off. Same goes if you're on vacation. Truly, a week off isn’t ideal. But, it’s also not that bad. As you probably won’t lose any strength/size in just 1 week. ⁣ 5. DO “SPEED WORK”⁣ ⁣ Instead of doing fewer sets, this option uses EASIER sets. That is, instead of cutting 2 sets, you could drop the weight and do fast reps. While staying further from failure. This option helps you keep up your routine, and practice the motor skills. ⁣ 6. TRAIN AS USUAL, BUT FAR FROM FAILURE⁣ ⁣ This is much like speed work, but you don’t need to lower the weight. So, rather than do fast reps with less weight, you just do fewer reps (with the same weight). For example, if you normally hit 135 lbs for 9 reps, then you’d lift 135 lbs for 4-6 reps instead. Staying far from failure, but still using the same weights.
MUSCLE GROWTH: HOW MANY SETS PER WEEK?⁣⁠ ⁣⁠ We know that MORE SETS = MORE GAINS. At least, on average. But, at the same time, you won’t need that many sets to grow. And so, in practice, how much should we lift? Let’s find out:⁣⁠ ⁣⁠ HOW MANY SETS TO GROW FAST?⁣⁠ ⁣⁠ For most of us, muscle growth is a very slow process. Where the difference between good gains, and no progress, may be slim. Hence, it makes sense to shoot for fast muscle growth⁠ ⁣⁠ But, the thing is, it takes a TON of work to grow fast. Maybe up to ~40 sets/muscle per week, in some cases. Which is just wild. Especially if you try that for every muscle group at once⁠ ⁣⁠ I mean, you’d have to spend hours in the gym, on most days. So, many of us wouldn’t have the time, genes, or will to make that work⁠ ⁣⁠ TRY VOLUME CYCLING⁣⁠ ⁣⁠ With volume cycling, you don’t try to grow every muscle at once. Rather, you only build a few muscles - the ones you really want to bring up. And you hit them with lots of sets; maybe up to 40 sets/week⁠ ⁣⁠ But all the while, you don’t train the rest of your body much. Do just enough to maintain; around ~6 sets/week. As that helps you target the muscles you most want to build. That is, without spending hours in the gym each day, or overtraining⁠ ⁣⁠ For example, let’s say you want to build your arms. In this case, you could work up to 20+ sets/week for biceps and triceps. But, at the same time, you only do ~6 sets/week for all other muscles (e.g. abs) - just enough to keep them around. That way, you can max out growth for your arms, and not lose size elsewhere. Then, over time, you switch the target muscle (e.g. hit chest more next)⁠ ⁣⁠ IT WON’T TAKE MUCH TO KEEP YOUR GAINS. BUT, IT TAKES MANY SETS TO BUILD MUSCLE FAST. SO, YOU MAY WANT TO CYCLE VOLUME OVER TIME - THIS COULD HELP YOU GROW MORE
HOW TO BUILD MUSCLE A GRAPHIC OVERVIEW⁠ ⁠ Thi HOW TO BUILD MUSCLE A GRAPHIC OVERVIEW⁠ ⁠ This vid has many graphics we've posted. Plus a few more.⁠ ⁠ And I think all the captions add value. But, it's also great to have these posts in one place (for quick use).⁠ ⁠ So, these points need more context. But, hope this helps anyway. Stay tuned for more graphics...
STIMULATE; DON’T ANNIHILATE: WHAT DOES IT MEAN?⁣⁠ ⁣⁠ In the gym, you may have heard this phrase thrown around before. And in general, I think it makes a good point. That, above all, you should be careful with your training. Now, let’s get into a few cases where this may apply:⁣⁠ ⁣⁠ TRAINING TO FAILURE⁣⁠ ⁣⁠ If you have any doubt that your next rep is a good idea, just cap the set. Since, for trained lifters, going to failure won’t help gains. But when you train to failure, you may risk an injury.⁣⁠ ⁣⁠ Hence, when it feels like you’ll miss the next rep, don’t even go for it. At worst, you can just do an extra set to make up for that later. Which, takes us to the next point:⁣⁠ ⁣⁠ DOING A BUNCH OF SETS⁣⁠ ⁣⁠ For any one workout, you won’t grow all that much. And, in the same vein, you only have so much to gain from training more. Thus, if you’re at all torn on doing your next set, just move on. If you can stay healthy, then there’s always next time.⁣⁠ ⁣⁠ To quote @rpdrmike, “training more is like adding salt to a soup.” You can always add salt, or do more sets. But, it’s not like you can take the salt out; you can’t “undo” a set. So, when in doubt, it’s wise to hold back.⁣⁠ ⁣⁠ Plus, if you train too much, you’ll need time off. And, while that’s fine every so often, you don’t want a ton of that. Because overtraining can kill your gains. If not get you hurt, as well...⁣⁠ ⁣⁠ BEST TO BE CAREFUL IN THE GYM. THAT IS, MAKE SURE YOU DON’T TRAIN TOO MUCH. AND, WHEN IN DOUBT, LEAVE A BIT IN THE TANK. YOU’LL LIVE TO LIFT ANOTHER DAY
MUSCLE GROWTH: HOW MANY SETS IS BEST?⁠⁣⁠ ⁠ MUSCLE GROWTH: HOW MANY SETS IS BEST?⁠⁣⁠ ⁠⁣⁠ This debate has raged on for ages. With some circles sold on high-volume lifting. And others, not so much. But, who’s right?⁠⁣⁠ ⁠⁣⁠ To start, the most recent review showed that 10+ sets/muscle per week is best for growth. At least, on average, when you train close to failure. So, to max out growth, ~10 sets/week is a good place to start.⁠⁣⁠ ⁠⁣⁠ Since then, though, studies have pushed the set totals up even more. Going as high as 30+ sets/muscle per week, in some cases. And again, we see more growth, for most lifters. Of course, this may lead you to wonder...⁠⁣⁠ ⁠⁣⁠ IS MORE VOLUME ALWAYS BETTER?⁠⁣⁠ ⁠⁣⁠ To start, if you go to failure, volume is what matters most for muscle growth. And in general, if you can recover, then you’ll grow faster with more sets. Which means, for many of us, it’s as simple as “TRAIN MORE, GROW MORE.”⁠⁣⁠ ⁠⁣⁠ But, the thing is, all studies look at averages. So, while most people grow more when they lift more, that’s not all of us. And YOU may only need ~10 sets per week, to max out growth. While your gym buddy might need 30+ sets. We each respond differently.⁠⁣⁠ ⁠⁣⁠ TAKE-HOME POINTS⁠⁣⁠ ⁠⁣⁠ In brief, YOU CAN TRAIN TOO MUCH. AND MORE SETS WON’T ALWAYS HELP.⁠⁣⁠ ⁠⁣⁠ Plus, we see diminishing returns as you train more. So, doing double the work might only get you 25% more growth. In fact, at some point, doing more can HURT your gains.⁠⁣⁠ ⁠⁣⁠ ALL TOLD, FOR MOST OF US, MORE SETS = MORE GROWTH. BUT, DOING TWICE AS MANY SETS WON’T DOUBLE YOUR GAINS. AND IT MAY EVEN HURT GROWTH, IF YOU DO TOO MUCH⁠⁣⁠ ⁠⁣⁠ (Credit @menno.henselmans for the graph)⁠
SWIPE ➡️ MY 1-YEAR TRANSFORMATION⁣ ⁣ Fitne SWIPE ➡️ MY 1-YEAR TRANSFORMATION⁣ ⁣ Fitness is hard. And none of us are perfect. But you’d be wrong to let that hold you back.⁣ ⁣ For me, the struggle was eating too much. And not being lean enough. But it’s different for everyone.⁣ ⁣ In the past, these problems would annoy me. And I’d just feel bad about it. Or grow discouraged. ⁣ But this year, that all changed. I finally learned to get out of my own way - “UNLEASH MYSELF.” And start taking the actions I knew I had to. ⁣ It was the best call I ever made. And I haven’t looked back since. ⁣ Really, it’s not the problems that define your life. It’s how you respond to those problems. So ask yourself:⁣ ⁣ ARE YOU ALL THAT YOU COULD BE?⁣ ⁣ What goals are you putting off?⁣ ⁣ Could you be happier?⁣ ⁣ Do you need help?⁣ ⁣ In the end, life is what you make of it. And you can NEVER get the time back. So why wait to start living your best life? Why not make a change RIGHT now? ⁣ A LOT CAN CHANGE IN A YEAR. SO DON’T WAIT TO TAKE THE FIRST STEP...⁣ ⁣ LIFE IS TOO SHORT TO WASTE TIME BEING MISERABLE. ⁣ ⁣ And if you want help making your own fitness transformation this year, hit the link in bio. Or better yet, DM us. That way we can field all your questions. And see if you’re a good fit for our 1-on-1 physique coaching
FREQUENCY MATTERS MORE THAN YOU THINK In studies, FREQUENCY MATTERS MORE THAN YOU THINK In studies, we see that training frequency hardly matters for growth. At least, on average. I mean, sure, you should probably lift more than 1x/week. But, beyond that, it just doesn’t seem to make a big difference Sadly though, you might take the above to mean that, “frequency doesn’t matter for your gains.” And, to be clear, that’s pretty far from the truth. Since, for YOU, training frequency can change a lot: INDIVIDUAL RESPONSE You see, studies track the means. That is, they look at the average data points. But, within those averages, we tend to see a lot of variance So, for example, let’s say a group grows by 8% on average. In reality, one person from that group may have grown by 20%. While someone else, on the SAME program, may have not grown at all THE STUDY Last year, Damas et al., set out to see if frequency could alter your gains. And, on average, they saw that it didn’t. But, when you look at the data from any one person, that was way less clear In this study, 7 lifters grew more when they trained 2-3x/week. While 6 others made more gains lifting 5x/week. And still, 6 more grew just as much, with either high- or low-frequency Now, this study is a bit limited. Since the high frequency group did a lot more volume. But, it still goes to show that what works for most, may not suit you well HOW TO APPLY THIS All told, you can’t know which frequency you’ll do best with. So to find out, why not run a test? Here’s how you can set that up: First off, don’t train for a week or so, just to balance things out. Then, for the next 2-4 months, you train one arm/leg with high-frequency (5-6x/week). While you hit the other one with low-frequency (2-3x/week). And over that time, track your strength gains for each limb. If not measure your muscle size as well After a few months, you’ll see which limb grew the most. For example, if the high-frequency arm/leg grew more, then you may do best on high-frequency. Or vice versa. And knowing that can help speed up your gains ON AVERAGE, ANY FREQUENCY CAN WORK WELL. BUT, WHAT WORKS FOR MOST, MAY NOT WORK WELL FOR YOU. SO PLAY AROUND WITH FREQUENCY, TO FIND WHAT SUITS YOU BEST
BUILD MUSCLE: 7 TIPS FOR THE GYM⁣⁠ ⁣⁠ If y BUILD MUSCLE: 7 TIPS FOR THE GYM⁣⁠ ⁣⁠ If you want to build muscle fast, there is no magic program. But, for best results, your program should check off all these boxes. Let’s dive in:⁣⁠ ⁣⁠ 1. DO 10+ SETS PER MUSCLE MOST WEEKS⁣⁠ ⁣⁠ Studies show that, for most of us, it takes 10+ sets per week to max out growth. Now of course, you can still grow with 8 sets/muscle per week, for example. But in general, it’s best to train more ⁣⁠ 2. STOP A FEW REPS SHY OF FAILURE⁣⁠ ⁣⁠ Going all the way to failure can work well for growth. But, unless you’re a newbie, there’s no need to push that hard at all times. So, stop just a few reps shy of failure. And you’ll grow the same if not more ⁣⁠ 3. LIFT MORE WEIGHT, OR DO MORE REPS⁣⁠ ⁣⁠ If you don’t gain strength, then odds are you won’t put on size, either. So to make sure you’ve progressed well, aim to add weight/reps each workout. For instance, add 5 lbs to the bar, or do 2 more reps per set ⁣⁠ 4. HIT ~5-30 REPS WITH EACH SET⁣⁠ ⁣⁠ For muscle growth, you can do too many reps. And, if you train too heavy, that won’t work so well either. But studies show that ~5-30 reps per set works great to put on size ⁣⁠ 5. USE DELOADS⁣⁠ ⁣⁠ While you should try to make progress most weeks, you can’t do that EVERY week. Since now and then, if progress stalls, you’ll need time off. And a deload is just that - a break from lifting. Which helps you drop fatigue this week, then get back to making gains next week ⁣⁠ 6. TRAIN 2x+ PER WEEK⁣⁠ ⁣⁠ You can make great gains on a bro split. Where you hit each muscle just once per week. But, when you train each muscle 2+ times per week, you make even better gains.⁣ So, unless you’d hate it, do that ⁣⁠ 7. BE CONSISTENT AND PATIENT⁣⁠ ⁣⁠ Muscle growth is really slow. It took me 7 years of lifting before I was happy with my size. And I only ever got to that point because I never gave up ⁠ It’s fine to miss time here and there. But, get back fast if you fall off, and keep putting in the work over time. Then one day, you’ll finally be jacked ⁠ #fitness #scienceandiron #unleashyourself #fitfam #workout #motivation #fit #gym#gymrat
CAN YOU TRAIN TOO LIGHT?⁣⁠⁣ ⁣⁠⁣ Many s CAN YOU TRAIN TOO LIGHT?⁣⁠⁣ ⁣⁠⁣ Many studies show that you can grow well with light weights. At least up to 30 reps per set. But, can you train too light to max out growth?⁣⁠⁣ ⁣ THE STUDIES⁣ ⁣⁠⁣ In fact, you CAN train too light. For example, 1 study showed that sets of ~60 reps, only work about half as well for muscle growth. As compared to sets of ~10-30 reps. So, you can definitely do too many reps, for any 1 set. That is, even if you train all the way to failure⁣⁠⁣ ⁣⁠⁣ But, at the same time, a set of 10 can get you just as much growth as a set of 30. Which means, if you stay below ~35 reps per set, then you can max out growth⁣⁠⁣ ⁣⁠⁣ Plus, other studies have shown you can train too heavy for growth as well. E.g. with just 1-3 reps per set. In which case, you'd have to do more sets, to make up the difference ⁣ TAKEAWAY⁣ ⁣⁠⁣ SO, THE IDEAL REP RANGE FOR MUSCLE GROWTH IS ~5-30 REPS PER SET. IF YOU GO MUCH HIGHER THAN 30 REPS, YOU WON'T BUILD AS MUCH MUSCLE⁠⁣ ⁠⁣ #scienceandiron #unleashyourself #fitfromwithin #trainstrength #designyourlife #fitfam #fitfriends #volume #trainingvolume #rest #recovery #muscle #growth #musclegrowth #buildmuscle #progressiveoverload #overload #progress #trainheavy #trainlight #weights #lightweights #heavyweights⁠⁣
WILL A WEEK OFF HURT YOUR GAINS?⁣⁠ ⁣⁠ In l WILL A WEEK OFF HURT YOUR GAINS?⁣⁠ ⁣⁠ In light of the virus, your drive to train may be low as ever. Or, your schedule may not allow you to lift right now. And so, many of us are working out way less these days. But, does this mean that we’re missing out on growth, too?⁣⁠ ⁣⁠ WILL YOU LOSE MUSCLE?⁣⁠ ⁣⁠ Of course, when you take time off, muscle loss can be a worry. But, luckily, studies show that it takes ~2-4 weeks for you to lose size. So, even if you take 1-3 weeks off, odds are you won’t lose any muscle.⁣⁠ ⁣⁠ And sure, you may be weaker once you get back in the gym. But, that doesn’t mean you’ve lost muscle. I mean, your strength is just down because you haven’t lifted in a while. More so due to neural factors, than lost size. (Unless you were in bed rest, that is.)⁣⁠ ⁣⁠ WILL YOU MISS OUT ON GROWTH?⁣⁠ ⁣⁠ So, you won’t really lose muscle with just 1-3 weeks off. But what’s more, in the long run, you may not miss out on gains at all…⁣⁠ ⁣⁠ In fact, studies have shown that a few weeks off may not hurt your progress. Since, you don’t lose any size over that time. And when you get back under the bar, you grow at an even faster rate. Hence, if you take a week off, odds are you won’t lose out on growth. But now...⁣⁠ ⁣⁠ IS THERE ANY HARM IN A WEEK OFF?⁣⁠ ⁣⁠ So long as it is JUST a few weeks, not really. In fact, taking a break every few months may help you avoid an injury. Plus, it frees up some time for you to have more fun (e.g. vacation). If not get more work done (e.g. finals).⁣⁠ ⁣⁠ But, the key is to not let 1 week off, turn into 4 weeks off. Since, for long-term gains, you need to make a habit of lifting. Which is hard to do, when you don’t train very often.⁣⁠ ⁣⁠ For what it’s worth, I’d say it’s fine to take ~1 week off, every ~3 months or so. But, that’s just my hunch.⁣⁠ ⁣⁠ ALL TOLD, 1-3 WEEKS AWAY FROM THE GYM WON’T KILL YOUR GAINS. SO, FEEL FREE TO TAKE SOME TIME OFF, IF YOU NEED TO. BUT, KEEP IT TO JUST A WEEK OFF; CONSISTENCY IS KEY ⁣⁠ (Credit @gregnuckols for the graph)
THE 5 PILLARS OF FITNESS⁠ ⁣⁠ Overall, just a THE 5 PILLARS OF FITNESS⁠ ⁣⁠ Overall, just a few major habits will decide if you succeed at fitness. And just as a roof falls down upon weak pillars, you’ll fall short of your goals with weak fitness pillars. So, to stay fit, you’ll need to keep your pillars in order. Let’s jump in:⁠ ⁣⁠ 1. Your eating habits are the first key to fitness. In general, your diet will dictate your body fat level. And your bf% determines how you’ll look. Hence, good diet is key. In brief, a good diet has lots of protein, as well as many fruits/vegetables. And successful dieters usually keep up a flexible diet. But tend to eat at similar times, only when hungry, to moderate fullness⁠ ⁣⁠ 2. Exercise also plays a role in your body fat levels. And it’s the biggest factor for muscularity. In general, if you want to look muscular, you’ll have to lift weights. Now, a good weight lifting program usually includes 10+ sets/muscle per week. Spread out over 2-6 workouts. With most sets in the 6-15 rep range. Lastly, you’ll want to use ~2-5 lifts per muscle group, and stop each set 1-4 reps shy of failure⁠ ⁣⁠ 3. Sleep is crucial for health period. As well as fat loss and muscle growth. And studies show that sleep loss can up your body fat %. Hence, even if your diet and training are great, sleep loss can hold you back⁠ ⁣⁠ 4. For fitness, well-being is a big deal. Simply put, if you feel bad, or have major life issues, it’s hard to stay in shape. For example, when you’re lonely, broke, depressed, injured, overweight, sick, stressed out, or busy, then odds are you won’t eat well or hit the gym. Thus, a good lifestyle can free up the time/attention you need to get fit. But with poor well-being, you’ll struggle to look good⁠ ⁣⁠ 5. Most crucial of all, is adherence. Without this, the above means nothing. If you can’t CONSISTENTLY eat well, lift weights, sleep enough, or live properly, your results reflect that. Fitness has to be a lifestyle, because progress comes slowly, and goes easily. Poor adherence might be missing weeks at the gym, sleeping on and off, or only eating well on some days. If you can’t consistently stick to good habits, then you won’t reach your fitness goals...
LIGHT WEIGHTS: GOOD FOR MUSCLE GROWTH?⁣⁠ ⁣⁠ Most of us seem to think that at-home workouts are bound to be worse for growth. In part because you won’t have access to all the heavy weights and equipment from the gym⁣⁠ ⁣⁠ I mean, in many circles, you even hear phrases like “go heavy, or go home.” As if using light weights just simply doesn’t work. But, is that right? Can you grow muscle with light weights, or not?⁣⁠ ⁣ THE STUDIES⁣ ⁣⁠⁣ Well, to be honest, many studies have tried to answer that question. And, believe it or not, they all seem to agree. You can grow really well with light weights...if not better⁣⁠ ⁣⁠ For example, a 2017 review rounded up all the studies on heavy vs. light weights. And, their findings were pretty clear. Whether you train with high reps, or low reps, you can grow very well. But, there’s more:⁣⁠ ⁣⁠ This year, they followed that study up. To compare light vs heavy weights, for calf training⁣⁠ ⁣⁠ Now, they looked at sets of 6-10 reps, vs. sets of 20-30. And again, they showed that you get the same growth, on average. But further, some people built more muscle with light weights. While others grew more when they trained heavy. And for most people, it didn’t matter much. Since, either way, they grew about the same⁣⁠ ⁣ TAKEAWAY⁣ ⁣⁠⁣ YOU CAN GROW REALLY WELL WITH LIGHT OF HEAVY WEIGHTS. JUST DO ~5-30 REPS PER SET, AND YOU’LL MAKE GREAT GAINS
SHOULD YOU LIFT MORE OFTEN?⁣⁠ ⁣⁠ We all kn SHOULD YOU LIFT MORE OFTEN?⁣⁠ ⁣⁠ We all know you can make great gains on a bro split. Where you only train each muscle 1x/week. But, do you hit a wall at some point?⁣⁠ ⁣⁣⁠ IS HIGH FREQUENCY BETTER?⁣⁣⁠ ⁣⁠ Believe it or not, studies show that lifting more often is better for growth. Or at least, you seem to grow more when you hit each muscle 2x/week. Instead of just once per week⁣⁠ ⁣⁠ When you look though, the differences aren’t that big. And some would say 1x/week is just as good as 2x. So, in most cases, you can still make great gains with a bro split. And, if you can grow well hitting each muscle 1x/week, then keep it up. No need to fix what’s not broken⁣⁠ ⁠ But, if you only train 1x/week, AND your gains are slow, try 2x/week. Since in most cases, that seems to help with gains⁣⁠ ⁣⁠⁣⁠ HOW TO APPLY THIS⁣⁠ ⁠ Now, don’t get me wrong. I’m not telling you to have 2 chest days every week. I’m saying, take your normal chest day, and break it up into 2 workouts. But keep weekly volume the same. Or only do a few more sets than normal. Since you don’t want to jump into jump into a ton of work⁣⁠ ⁣⁠ Lastly, I’m not saying training frequency is a big deal for growth. In fact, it might not make a difference, when you match for volume. But, we all respond differently. So play around with lifting more often, and see how it goes. If you don’t like it, just go back to your old program...⁣⁠ ⁣⁠ IF YOU ONLY HIT EACH MUSCLE 1X/WEEK (BRO SPLIT), TRY TRAINING 2X/WEEK. E.G. TAKE YOUR CHEST DAY, AND BREAK IT UP INTO 2 DAYS. SINCE THAT CAN HELP YOU GROW FASTER...⁣⁠ ⁣⁠ #trainingfrequency #frequency #volume #brosplit #gains
IS FULL RANGE OF MOTION BEST?⁣⁠ ⁣⁠ In gene IS FULL RANGE OF MOTION BEST?⁣⁠ ⁣⁠ In general, studies have shown that full range of motion is best. At least, for leg training. But, here’s the issue:⁣⁠ ⁣⁠ To this point, there are only 6 studies on range of motion and muscle growth…⁣⁠ ⁣⁠ That’s really not much research. And the studies aren’t all alike, either. So, should we just use a full ROM, or not? Let’s dive in:⁣⁠ ⁣⁠ LEG TRAINING STUDIES⁣⁠ ⁣⁠ In the 3 studies that look at leg training, with squats, it’s pretty clear. Full range of motion seems to work better for growth.⁣⁠ ⁣⁠ But, what does full ROM look like? Well, in these studies, the full ROM groups did full squats. While the partial ROM just did half squats. Only going through the top half of the lift. And that’s the issue: the top of the squat, is EASY.⁣⁠ ⁣⁠ So, in these studies, the full ROM groups simply trained harder. But, were they JUST training harder, or is full ROM simply better? Studies on arm training may tell us:⁣⁠ ⁣⁠ ARM TRAINING STUDIES⁣⁠ ⁣⁠ For biceps training, full ROM won again. As doing bicep curls through a full range of motion led to significantly more growth than partial ROM. So again, full ROM worked better. Yet, the 1 study on triceps had different results…⁣⁠ ⁣⁠ In this study, the partial ROM group actually grew more. As, for triceps extensions, they only did the middle range of motion. That is, they cut out the “easy” part of the lift (at lockout), and kept constant tension on the triceps. Which in the end, led (?) to more growth than full ROM (with lockout at the top).⁣⁠ ⁣⁠⁣⁠ SO, WHAT'S THE TAKEAWAY HERE? ⁣⁠ ⁠ Well, in general, it’s good to train with full ROM. But, you may grow more with partial ROM, if you cut out the “easy” part of the lift. For instance, if you avoid lockout on the bench press, as to keep constant tension. And, same goes for dips, squats, shoulder presses, or tricep extensions.⁣⁠ ⁣⁠ IN GENERAL, FULL ROM IS BEST. BUT YOU MIGHT GROW MORE WITH PARTIAL ROM, IF YOU CUT OUT THE “EASY” PART OF THE REP (lockout); TO KEEP CONSTANT TENSION⁠ ⁠ #workout #fitfam #motivation #fit #gym #fitspo #health #scienceandiron #unleashyourself
Swipe ➡️ For Full Workout⁠⁣⁠ ⁠⁣⁠ A Swipe ➡️ For Full Workout⁠⁣⁠ ⁠⁣⁠ Arm Resistance Band Workout for Biceps and Triceps. ⁠⁣⁠ ⁠⁣⁠ Here I'm showing how you can progress two simple movements to add more resistance and get an insane pump.⁠⁣⁠ ⁠⁣⁠ BFR stands for Blood Flow Restriction, doing this causes your muscles to work harder and blood is driven to the muscle while less of it escapes due to the cutting off of your veins.⁠⁣⁠ ⁠⁣⁠ ⁠When you have to train with light weights, BFR can be a real game-changer. Since using blood-flow restriction makes it harder to lift any given weight⁣⁠ ⁣⁠ So, take your 45 rep max, for instance. With BFR added, you might hit failure on rep 30. Which speeds up the set considerably - saving you time. And, some studies show BFR might help you grow more, early on⁣⁠ ⁣⁠ So, here's how you could set up a BFR workout:⁣⁠ ⁣⁠ 1. Cuff your upper arm/leg at a 7/10 tightness⁣⁠ ⁣⁠ 2. Then, do a set of ~10-40 reps, for the cuffed limbs⁣⁠ ⁣⁠ 3. Enjoy a more efficient workout. And a SICK PUMP...⁣⁠ ⁣⁠ #workout #motivation #fitfam #fit #gym #fitspo #health #scienceandiron #unleashyourself #bfr #sickpump #musclegrowth #muscle #buildmuscle #bloodflowrestriction #bfrtraining #bloodflowrestrictiontraining #bands #bandworkout #trainstrength
MUSCLE GROWTH: HOW TO ADJUST VOLUME⁣⁠ ⁣⁠ MUSCLE GROWTH: HOW TO ADJUST VOLUME⁣⁠ ⁣⁠ Training volume is key for growth. And, for fast gains, you should aim to do ~10-40 sets/muscle per week. At least, if you train close to failure. ⁣⁠ ⁣⁠ But the thing is, volume has to change over time. So, while the ~10-40 set range tends to work well, it won’t ALWAYS work. Here’s why:⁣⁠ ⁣⁠ WHY VOLUME HAS TO CHANGE⁣⁠ ⁣⁠ First off, life can really get in the way of training. For example, let’s say you have a week of bad sleep. Or high stress. And poor nutrition. Odds are you should train a bit less that week. Since you won’t be able to recover as well.⁣⁠ ⁣⁠ But, most of all, your progress will stall one day. I mean, in the ideal world, you would just grow well forever with ~10 sets/week. But in practice, you can’t ALWAYS just make more gains. And when progress stalls, your volume may have to change:⁣⁠ ⁣⁠ HOW VOLUME SHOULD CHANGE⁣⁠ ⁣⁠ Let’s say you're doing 10 sets/muscle per week. And for weeks, that works very well. You’re going strong, adding reps or weight each workout. But then...you hit a plateau. So now, it’s your call: should you do more, or do less?⁣⁠ ⁣⁠ Well, luckily, @gregnuckols / @helms3dmj came up with a cool graphic to help you choose:⁣⁠ ⁣⁠ ADD VOLUME⁣⁠ ⁣⁠ If you haven’t done enough to spur growth, odds are you can tell. Since, if you’re not training hard, you’ll feel pretty good. And, if you feel fresh, then why not do a bit more? Just add a few sets, and see if that helps spur progress. Or...⁣⁠ ⁣⁠ TAKE A BREAK⁣⁠ ⁣⁠ On the other hand, if your program is killing you, that could hurt your gains too. So, let’s say you feel beat up, AND you can’t make progress. In that case, you’ve likely done too much. And your best bet is to just train less for a while. For instance, take a week off. Or at least, do a bit less than you normally would. (You won’t lose muscle)⁣⁠ ⁣⁠ IF YOU FEEL FRESH, TRY DOING A FEW MORE SETS. AND, IF YOU FEEL SHOT, YOU SHOULD DO LESS FOR A WHILE. IN EITHER CASE, PROGRESS SHOULD PICK UP SOON ENOUGH.
MUSCLE GROWTH: WE’RE ALL DIFFERENT Many studies MUSCLE GROWTH: WE’RE ALL DIFFERENT Many studies have shown that more volume is better for muscle growth. At least, on average, up to ~40 sets/week. If you take each set close to failure. But, that doesn’t mean low volume won’t work. And in fact, you could grow more, by doing less sets: INDIVIDUAL RESPONSE You see, all studies track means. That is, they look at the average data points. But, within that average, we tend to see a lot of variance. So, for example, let’s say a group grows by 8% on average. In reality, one person from that group may have grown by 20%. While someone else on the SAME program, may not have grown at all. THE STUDY Last year, scientists wanted to see if high-volume would beat out low-volume training. And, on average, they saw that it did (for muscle growth). But, when you look at the data from any one person, that was much less clear. As shown, some lifters grew more with low-volume. While others saw more growth on high-volume. And still, some trainees didn’t gain any size at all. What’s more though, each muscle can be different. For instance, your biceps may do best on high-volume. While your triceps might grow more with less sets. Or vice versa. HOW TO APPLY THIS All told, you can’t be sure that you’ll do better with high- or low-volume. So, to find out, why not run a test? Here’s how you could set that up: First off, don’t train for a week or so, just to balance things out. Then, for the next 2-4 months, you train one arm/leg with high-volume (e.g. 20-30 sets/week). While you hit the other one with low-volume (e.g. 5-15 sets/week). And over that time, track your strength gains for each limb. If not measure muscle size as well. (Note: you may want a slow build-up to high-volume.) After a few months, you’ll see which arm/leg grew the most. For example, if the high-volume limb grew more, then you may do best with more sets. Or vice versa. And that bit of insight can help speed up your gains. ON AVERAGE, ANYTHING FROM ~5-40 SETS/WEEK CAN WORK WELL. BUT, WHAT WORKS FOR MOST, MAY NOT WORK OUT FOR YOU. SO, PLAY AROUND WITH SET VOLUME, TO FIND WHAT SUITS YOU BEST. #workout #motivation #scienceandiron #gym
HOW I GOT FIT AVOID THESE MISTAKES⁣ ⁣ On my f HOW I GOT FIT AVOID THESE MISTAKES⁣ ⁣ On my fitness journey, I’ve made plenty of mistakes. And these slip ups held my physique back FOR YEARS. So, if you want to look good fast, don’t do what I did...⁣ ⁣ 1. TOO MUCH CARDIO⁣ ⁣ Early on, I wanted to lose fat way more than anything. And I thought doing lots of cardio was the best way to pull that off. So rather than lift, I would run FOR HOURS every day. But, believe it or not, this held my fitness back. Since I lost some muscle this way, and looked soft by the time I got lean. Which leads to my next mistake...⁣ ⁣ 2. DIDN’T LIFT ENOUGH⁣ ⁣ Truly, to look ripped when you get lean, you’ll want to lift AND do cardio. As lifting often helps you lose fat on its own. And of course, it builds muscle too. When you do a mix of lifting and cardio, you look better faster. Since you should lose more fat that way. While gaining some muscle. At least, if your diet is on point...⁣ ⁣ 3. DIETED TOO HARD⁣ ⁣ When I wanted to lose fat, I didn’t JUST run all day. Actually, I ran all day, and I DIDN’T EAT. Thinking I’d lose weight faster like that. And it’s true. I lost weight pretty fast without eating. But, a lot of that weight was muscle. So I would have looked/felt better if I ate more and lifted instead ⁣ 4. DIDN’T SLEEP⁣ ⁣ All I did for the first year was run and do homework, while barely sleeping. And that definitely hurt my progress…You see, sleep is key for fat loss. Since it blunts your appetite, and kills cravings. But better yet, when you sleep more, you lose more fat and build more muscle PERIOD. So, aim to get ~7-10 hours of sleep per night. You’ll look way better for it ⁣ 5. HATED MYSELF⁣ ⁣ Lastly, when I got into fitness, it came from a bad place. It wasn’t a self-loving thing, or something I did to help myself feel good. Instead, I got into fitness because I hated my body. So I was stressed, even disgusted. And I went to the extreme because of it.⁣ DON’T DO WHAT I DID⁣ ⁣ To create real change, you’ll need to be good to yourself. And keep up healthy habits. Since, if you live a healthy lifestyle, it’s way easier to stay fit. Just make sure that fitness will enhance your life; not take away from it...
PICK THE BEST LIFTS FOR GROWTH⁣ ⁣ These lifts PICK THE BEST LIFTS FOR GROWTH⁣ ⁣ These lifts will make sure you hit each muscle well. Let’s dive in: ⁣ 1. CHEST⁣ ⁣ To train chest at home, you’ll want to lean on push-ups, and dips. You can use a countertop, or 2 chairs for dips. And use a backpack, or close grip, to add weight for push-ups ⁣ 2. BACK⁣ ⁣ For the back, you can rely on inverted table rows. Just be sure to weight the other end of the table. And, if you can find a pull-up bar, then back training isn’t too hard ⁣ 3. ARMS⁣ ⁣ For triceps, you just need an overhead extension. Which you can set up with water jugs, bands, or a suitcase. Same goes for biceps, where you just need curls, with something heavy. To hit forearms, all you need is a wrist curl. If not reverse curls. Again, with any heavy object you can get ⁣ 4. ABS⁣ ⁣ Honestly, you can train abs pretty well at home. For best results, do a mix of sit-ups/crunches and leg raises. If not burn out with stuff like roll-outs, planks, or bicycles ⁣ 5. SHOULDERS⁣ ⁣ To hit the rear delts, you’ll want to use reverse flys, or face pulls. And, if you want to focus on mid delt growth, then lateral raises are a safe bet. Lastly, for the front delts, overhead press is king. And for all these lifts, a bookbag, water jug, trash bag, or heavy object can add weight ⁣ 6. GLUTES⁣ ⁣ To build a butt, you’ll want to do hip thrusts and squats. For hip thrusts, just stack a chair against a wall. Then you can use a loaded bookbag as weight. Same for squats (try each lift on one leg) ⁣ 7. QUADS⁣ ⁣ For the quads, squats are king. Just load them with bands and/or a backpack. Do one-legged squats (with counter support) to make it harder. And maybe try bodyweight leg extensions ⁣ 8. HAMS ⁣ Romanian deadlifts are great for the hamstrings. But, these can be hard to load at home. Try one-legged RDLs with a bookbag. If not, then try nordic ham curls. And, throw in some sliding leg curls too (w/ a smooth floor and towel) ⁣ 9. CALVES⁣ ⁣ For calves, you’ll want to do a mix of standing and seated calf raises. Use a loaded bookbag or trash bag for each lift ⁣ 10. NECK + TRAPS⁣ ⁣ For neck curls and shrugs, try using a loaded bookbag. If not, maybe buy a neck-training harness #fitness
HOW TO TRACK MUSCLE GROWTH⁠⁣⁠ ⁠⁣⁠ In t HOW TO TRACK MUSCLE GROWTH⁠⁣⁠ ⁠⁣⁠ In theory, you would be able to measure your muscles, and see that they've grown. But, in practice, growth is far too slow to track like that.⁠⁣⁠ ⁠⁣⁠ Hence, strength in the gym is your best proxy for gains. Mostly because, if you've gained size, then you should have gained strength too. (A bigger muscle can produce more force.)⁠⁣⁠ ⁠⁣⁠ So to track progress each week, you have to log your workouts. I mean, watch each lift over time, and write down your set/rep/weight totals (As laid out above.)⁠⁣⁠ ⁠⁣⁠ WHAT DOES GOOD PROGRESS LOOK LIKE?⁠⁣⁠ ⁠⁣⁠ All told, if you gain strength from week to week, odds are you're doing well. That is, if you can do the same lift, for as many reps, but with more weight, then you’ve grown. So, in each workout, you should aim to lift more (weight or reps).⁠⁣⁠ ⁠⁣⁠ PRACTICAL EXAMPLE⁠⁣⁠ ⁠⁣⁠ In the graphic, we lay out a basic example. Let’s say you're doing sets of bench press. In week 1, you can lift 135 lbs for 6 reps. And you do that for 3 sets. Then, next week, you try to lift more weight. Or, in this case, you can’t add weight. So instead, you add a few reps.⁠⁣⁠ ⁠⁣⁠ It’s simple, and boring. But, that’s how you make gains. Just add weight/reps when you can, and keep that up for a while. Until one day, you look/feel like you lift.⁠⁣⁠ ⁠⁣⁠ PROGRESS IS WHAT MATTERS MOST FOR GROWTH. AND SO IT’S CRUCIAL TO TRACK YOUR GAINS OVER TIME. IF YOU CAN ADD WEIGHT OR REPS EACH WEEK, ODDS ARE YOU’VE GROWN ⁠⁣⁠ #workout #motivation #fitfam #fit #gym #fitspo #health #healthy #lifestyle #training #instagood #instafit #exercise #gymlife #eatclean #fitnessmotivation #getfit #cardio #bodybuilding #yoga #crossfit #love #strength #inspiration #nutrition #strong #train #scienceandiron
SCIENCE AND IRON: OUR VISION⁣⁠ ⁣⁣⁣⁠ So SCIENCE AND IRON: OUR VISION⁣⁠ ⁣⁣⁣⁠ So, Chance and I are starting an online fitness business. Which is definitely not a secure career path. But, here’s our plan:⁣⁣⁣⁠ ⁣⁣⁣⁠ WHAT WE’LL DO⁣⁣⁣⁠ ⁣⁣⁣⁠ Above all, we want to build the dopest fitness brand ever. With all the nicest photos, videos, programs, etc.⁣⁣⁣⁠ ⁣⁣⁣⁠ But to be clear, we just share good fitness info. Mostly with graphics, articles, or workout videos. And also some lifestyle stuff, for variety.⁣⁣⁣⁠ ⁣⁠ If all goes well, you’ll see new posts from us every single day. So stay tuned to learn all about fitness.⁣⁠ ⁣⁣⁣⁠ HOW WE’LL DO IT⁣⁣⁣⁠ ⁣⁣⁣⁠ Chance is the brand ambassador. Mostly working to promote our best content, through his fitness page @naturalfitlee. But on top of that, he manages our social media accounts, and edits most of the videos.⁣⁣⁣⁠ ⁣⁣⁣⁠ Then, I do all the graphics, programs, and articles. As well as manage the website + email list.⁣⁣⁣⁠ ⁣⁣⁣⁠ WHERE WE’LL DO IT⁣⁣⁣⁠ ⁣⁣⁣⁠ To start, we’re already on FB, Twitter, and IG. Plus, we have a cool website (link in bio). But soon, we’ll be on TikTok and YouTube as well.⁣⁣⁣⁠ ⁣⁣⁣⁠ For now, we just want to put out good content. Which should help grow our following. But, we need money too, right?⁣⁣⁣⁠ ⁣⁣⁣⁠ HOW WE’LL GET PAID⁣⁣⁣⁠ ⁣⁣⁣⁠ So, there are a ton of ways we could make money. But today, fitness coaching is our main income source. Where I help you get fit 1-on-1, for a monthly fee.⁣⁣⁣⁠ ⁣⁣⁣⁠ Then, the rest of our money will come from Patreon. Where, if you support us, you get access to exclusive content. Like live Q&As, for example. But it costs you much less than our coaching would. And lastly...⁣⁣⁣⁠ ⁣⁣⁣⁠ THANK YOU⁣⁣⁣⁠ ⁣⁣⁣⁠ If you’re reading this, you’re a day 1. So thanks for playing a part in this journey. It means a lot to me and our company.⁣⁣⁣⁠ ⁣⁣⁣⁠ Now, let’s just see where Science and Iron will go from here 🙏⁠ #workout #motivation #fitfam #fit #gym #health #healthy #lifestyle #scienceandiron #unleashyourself
PICK THE BEST LIFTS FOR GROWTH⁣ ⁣ These lifts PICK THE BEST LIFTS FOR GROWTH⁣ ⁣ These lifts will make sure you hit each muscle well. Let’s dive in: ⁣ 1. CHEST⁣ ⁣ For chest, your best friends are pressing movements. Think bench press, dips, push-ups, and flys. These should make up the bulk of your training. And use some incline press to target the upper chest ⁣ 2. BACK⁣ ⁣ For the back, we have pulling movements. Stuff like rows, pull-ups, and lat pull-downs. You want to have a good mix of rows to pull-ups/downs. As to hit the back through each plane of motion ⁣ 3. ARMS⁣ ⁣ While chest and back lifts do hit the arms, you should still train them directly for more gains. For triceps, you just need an overhead extension, if not dips too. Then, for biceps, you just need curls. Maybe mix in hammer curls for more brachialis growth. Lastly, to hit forearms, all you need is a wrist curl. If not reverse curls, or grip hangs, for balance ⁣ 4. ABS⁣ ⁣ Honestly, you can train abs pretty well at home. But for best results, do a mix of sit-ups/crunches and leg raises. If not burn out with stuff like roll-outs, planks, or bicycles ⁣ 5. SHOULDERS⁣ ⁣ To hit the rear delts, you’ll want to use reverse flys, or face pulls. And, if you want to focus on mid delt growth, then lateral raises are a safe bet. Lastly, for the front delts, overhead press is king. ⁣ 6. GLUTES⁣ ⁣ To build a big butt, you’ll want to do hip thrusts, and squats too. Outside of that though, it’s your choice of hip extensions, side-kicks, frog pumps, or any other lift for glute growth ⁣ 7. QUADS⁣ ⁣ For the quads, squats are king. Just pick your favorite variation, and that will go a long way. But, you won’t want to squat too much; it’s very taxing. So use leg presses, lunges, and leg extensions too ⁣ 8. HAMS ⁣ Romanian deadlifts are king for hamstrings. But, you could use normal deadlifts to train hams as well. Either way though, just make sure you throw in a leg curl as well ⁣ 9. CALVES⁣ ⁣ For calves, you’ll want to do calf raises. Ideally, some mix of standing, and seated calf raises. As to hit all heads ⁣ 10. NECK + TRAPS⁣ ⁣ For neck, neck curls do the trick. Set those up with a bench + plate, or a harness. And for traps, shrugs are good. Maybe try rack pulls
GOING BACK TO THE GYM? 3 TIPS⁠⁣⁣ ⁣ Gyms ar GOING BACK TO THE GYM? 3 TIPS⁠⁣⁣ ⁣ Gyms are opening up again. So, many of us are getting back into training. But, before you dive into your new program, read this:⁠⁣⁣ ⁣ 1. DON’T GO TOO CRAZY WITH VOLUME⁠⁣⁣ ⁣ You may be eager to hit the weights like a bat out of hell. I mean, odds are you haven’t trained as hard lately. Or, even if you have, those barbells just hit different.⁠⁣⁣ ⁣ But, you shouldn’t jump into doing a lot more sets. At least, not right away. Since every extra set, brings on some extra risk. And you’re better off safe than sorry.⁠⁣⁣ ⁣ If it takes you 1 week, or 5 weeks to get back to normal, who cares? That won’t matter in the long run. But, if you tear a pec while you're at it, then it’s a different story. So, ease back into lifting. You don’t want to risk a big setback.⁠⁣⁣ ⁣ 2. DON’T WORRY ABOUT STRENGTH LOSS⁠⁣⁣ ⁣ After a layoff, you may not be as strong as usual. And, as a hardcore lifter, that can be hard to stomach. But, rest easy. Since studies show that strength loss is totally normal.⁠⁣⁣ ⁣ Better yet though, your strength should come back pretty fast. Within ~2-3 months of lifting. As you’ll quickly re-learn the motor patterns for each lift. While any lost size will return soon as well. ⁠⁣⁣ ⁣ So, for most of us, it’s only a matter of time before we can hit PRs again. Just try not to get too down about strength loss, in the meantime.⁠⁣⁣ ⁣ 3. FOCUS MORE ENERGY ON RECOVERY⁠⁣⁣ ⁣ Even as you get back to training, chill out. I mean, not every workout needs to be epic. And, the gym won’t have to be the highlight of your day.⁠⁣⁣ ⁣ Instead of training extra hard, think more about recovery. For instance, sleep more. Since that can help you build more muscle, or avoid injury. Without having to spend any more time in the gym.⁠⁣⁣ ⁣ Or, try to nail down your diet. Which will help make the most of your efforts in the gym. For instance, when you cut, you’ll look better quickly. If not build muscle WHILE losing fat - the “holy grail” of fitness.⁠⁣⁣ ⁣ Plus, if you bulk, you’ll gain strength and size back a bit faster. Which should help you get back to normal training in no time. Especially if you’ve lost a bit of muscle.⁠
Today is launch day! From now on, this page will p Today is launch day! From now on, this page will post daily providing the world with various forms of knowledge, from graphics, workout plans, educational workout videos, etc. But first, meet the team that runs this page ⁠ Vincent Sparagna - CEO, Creator, and most importantly the brain and backbone behind the ScienceandIron brand ⁠ Chance-lee Yap - Fitness Model, Video editor, Content Creator, Brand Ambassador ⁠ ⁠ We're here to provide the best knowledge and to explain in depth The Simple Science of Fitness to the world. Stay tuned for more content, learn with us and most of all build your dream body with the guidance of Science and Iron
Here’s my at-home workout program. It’s 100% F Here’s my at-home workout program. It’s 100% FREE. I won’t even need your email. ⁣ ⁣ The program gives you: ⁣ ⁣ 1. 8 full-body workout programs (2-5x/week; pick your favorite)⁣ ⁣ 2. a matching, adjustable workout log (spreadsheet) ⁣ ⁣ 3. an in-depth guide to the program. Which shows you how to train every muscle at home. And teaches you *exactly* how to build muscle.⁣ ⁣ So far, anyone I’ve heard from has really liked the program. And, based on their feedback, the workouts should be easy to follow.⁣ ⁣ Better yet though, the program is very general. And it hits every muscle group. So it can work well for almost anyone.⁣ ⁣ Plus, while it was made to be an at-home workout, you could easily use these workouts at the gym too. (E.g. you won’t need to use bands, backpacks, or anything specific).⁣ ⁣ All told, you might find this program helpful. In the gym, or not. So, I thought it was worth plugging one more time.⁣ ⁣ Link in my bio. I think it’s really good. Feel free to share this all over
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