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It is no secret that the foods you eat have a significant impact on the results you will experience in your physique... In fact, nutrition is much more important than exercise in terms of losing weight or reaching your other fitness goals...   You can eat like junk and train very consistently and you will likely see little to no results...   On the other hand you can never go to the gym and eat very healthy and witness some amazing results...   In this post I am going to list foods that are high in the main 3 macros that...

What is a super set?   A super set is when you perform 2 or more exercises back to back immediately upon finishing the first exercise with no breaks in between   How can I integrate them into my workouts? The most effective way to integrate super sets is by working opposite muscles/ muscle groups  This prevents the same muscle from becoming fatigued too early, and also reduces your chances of developing an overuse injury.    Superset examples Perform a set of dumbbell bicep curls then immediate perform a set of cable tricep extensions  Perform a set of dumbbell shoulder presses...

Many people overlook the importance of taking a day or two off from heavy lifting at the gym then wonder why they stop making progress...   While you workout your muscles experience microtears to the fibers you are training...    That's right... Your muscles are literally being torn apart and broken down while you workout...    Then while you are resting, aka. recovering is when your body replaces those microtears with new and stronger muscle fibers...   This concept explains why the longer you workout, the more fatigued you start to feel...   If you bench press 100 reps, you...

Most lifters have probably heard the cue to "put the weight in your heels" when doing certain lifts, such as a squat, leg press or many other exercises...   This statement has taken the fitness industry by storm and I hear this constantly...   Most people have no idea what this does or why they tell others to do it...   This is a parrot phrase people hear then run with it not knowing the anatomy or biomechanics behind it...   I would strongly encourage everyone to throw this thinking out the window   In this post I am going...

I get asked all the time what equipment I use by lifters    "Do you use wrist wraps? How about knee sleeves? When do you wear a lifting belt?"   I am very cautious on how I respond to these questions because in today's industry it is more about looking cool or fitting in with societies trends than it is about being effective.  In this blog I am going to go over what gear can be used and when the appropriate time to use them are.    Belt: HEAVY compound lifts; squats, deadlifts, barbell rows,  NOT: bicep curls, lat pulldowns, lateral raises,...