rsfitnessnutrition rsfitnessnutrition

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Rick Struthers  💍 Kirsten Jarvis Online services⬇️ Competition Prep Training & Nutrition Coaching Sign up to the members section of the site for $5.99NZD per month

5 years today with this amazing lady 🤩 @_kj_fitness

Can you still build muscle without doing specific exercises? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes you can, muscles hypertrophy in response to an overload stimulus, however the muscle fibres don’t know what’s causing this stimulus. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have removed any pressing movements such as bench press, shoulder press and dips from my program as these really aggravated my elbow injury. This goes against the dogma that you must barbell squat or you must barbell Bench Press. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So all I’ve done for my chest training for the past year, has been isolation or single joint moves such as dumbbell flys, pec deck, and cable flys. I’ve structured it in way that stimulates all regions of the pec. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m not saying this is optimal but if you have an injury, depending on the severity you can intelligently design a program to work around it and still make progress.

Please don’t do this “exercise”(on the left). I see this being done virtually everyday along with loads of other pointless exercises but that will be detailed in another video on my website. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The rotator cuff is a group of muscles that stabilise the shoulder joint. What people think they are doing is warming up or strengthening these muscles by internally and externally rotating the shoulder. This is true but the resistance isn’t being applied in the right direction. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you let go of the dumbbell it would drop straight to the floor, therefore the only direction force is being applied is straight down. So all that’s resisting the force is the bicep isometrically ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So what you DO want to do is apply resistance coming across the torso. A cable is best as it applies pretty even tension(rather than a band).

Full training video up on the website. Sign up for access to informational videos and articles on everything muscle gain/fat loss.
Thanks to @victoriarosevisuals for the awesome work she does. Link to website in bio.

Good luck to my man @cobrah_asthetix tonight for finals of #nabba Auckland Champs.

Foods like these are really convenient when you’re trying to get in 700 plus grams of carbohydrates a day. This is only a small percentage of where my calories are coming from, the rest being from more nutritious sources, but these types of foods can definitely be part of a healthy diet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Adding to that, using the glycemic index(GI) as a guide to gauge the quality of a food is probably not a great idea. Especially if you are doing some form of regular physical activity. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Two studies that compared diets matched in protein and total calories(this is important) but supplying either high GI or low GI carbohydrates showed no differences in insulin sensitivity, blood lipids, blood pressure, body composition or resting metabolic rate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
E.g boiled potatoes have a higher GI(78) than soft drink(59). @marthasbackyard

The chest can be divided into three divisions, the clavicular division, the sternal division and the costal division. All three divisions are involved in a lot of the same chest exercises, and one division cannot be isolated at one time. However we can place more tension on certain areas than others by carefully selecting the right exercises. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
A lot of people think this exercise, the cable fly, set up with the pulleys high will target the “upper” chest(calvicular division). When actually this setup will target more of the lower chest fibres(costal division) as the arm is coming down towards the abs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The second image is from the #bodyworldsvital exhibition and clearly shows the different direction of muscle fibres.

Triceps push downs, you may have seen others doing tricep pushdowns with an underhand or supinated grip(supinated means palms facing up). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is no good reason to do this as the tricep attaches to the ulna which does not move during pronation or supination unlike the biceps which attaches to the radius. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So doing this exercise does not isolate different parts of the tricep. Also you are going to be a lot stronger having your palms on top of the bar pushing down instead of pulling down, relying on grip strength. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
And as the name of the game is progressive tension overload, we don’t want our grip strength limiting our triceps ability. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

I am very passionate about everything related to training and nutrition. I strive to master my craft as to provide the best service to my clients.

Before putting butter in your coffee(yes it’s a thing), you may want to consider these points. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
One could argue that putting butter or coconut oil in their coffee could be comparable to drinking a sugary sports drink as saturated fat and carbohydrates are both non-essential nutrients. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
However the maximum rate of ATP resynthesis from fat is about 0.40 mol of ATP per minute, while glycogen(stored carbohydrate) breakdown can provide 1.0-2.0 mol per minute. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Muscle contraction and therefore all exercise is dependent on the breakdown of high amounts of ATP into free energy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then there is the thermic effect of food(TEF), this means how many calories are used processing and storing macronutrients. Fat has the lowest TEF of all the macronutrients. 20-30% of the protein calories you eat are lost in this processing, 6-8% for carbs, and only 0-3% for fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Therefore fat has the least impact on “boosting” your metabolism. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Unlike other dairy products which have shown either a neutral or beneficial effect on blood lipids, butter has shown to have adverse effects, this may be due to the lack of milk fat globule membrane. If you’re not overdoing the butter, you’ll most likely be fine though. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’d also most likely be replacing a nutritious balanced meal of protein,carbs, fats, vitamins and minerals plus fibre with 300+ calories solely from saturated fat.

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My goal is to have no neck 🦒❌

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