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Haven’t been to the gym much this week due to travel and being sick, so I haven’t been able to get many videos. But here’s some thoughts for you:

Same!
#Repost @becauseglutes with @get_repost
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Every damn day 🙌🏼

Some back and shoulder work yesterday - I’ve always appreciated lighter variations and more reps on back/shoulder work, especially since you lose form really quick on back work with many exercises.

Good words here!

#Repost @bretcontreras1 with @get_repost
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There seems to be some confusion out there right now regarding which exercises are best for fat loss. •
Picture this. Two identical twins both weigh 200 lbs and have 20% bodyfat. They have the same diet and want to get leaner. They stick to the same maintenance diet for the following year, but their training is different. •
Twin #1 intelligently mimics bodybuilders and lifts weights and builds a ton of strength and ends up packing on 10 lbs of muscle over the course of a year. But his weight didn’t change, which means he has also lost 10 lbs of fat. Now he is at 15% bodyfat and has more shape in the right areas and less fluff in the problem areas. •
Twin #2 scours the fitness mags for the latest trends and does metabolic circuits, burpees, mountain climbers, complexes, and HIIT. He sweats a ton and is exhausted - but he only gains 4 lbs of muscle over the year (and loses 4 lbs of fat). Now he’s at 18% bodyfat and doesn’t look as lean as his twin. •
If you want to be lean AND look good, you need muscle. Whether you’re eating at a caloric surplus, maintenance, or deficit, the exercises that best build muscle are the exercises that will best help you improve your physique. It’s mathematics. It’s irrefutable!

But what if the twins were in a deficit, or in a surplus? Same outcome. If striving to lose weight, rely mostly on diet for creating a deficit and full body strength training to keep muscle. If you stay the same weight and get stronger and fitter, you’ll recomp (lose body fat and gain muscle at the same time) and get leaner. •
There are no distinct bulking exercises and cutting exercises. Remember Ronnie Coleman doing heavy ass squats, deadlifts, db bench, parking lot lunges, and leg presses 6 weeks before the Mr. Olympia? He trained heavy, lowered his cals, and walked on the treadmill. “Everybody wanna be a bodybuilder, but nobody wanna lift no heavy ass weight!” #gluteguy

How much do you work out? How much would you work out, if you had all the time in the world? How much do you think the best bodybuilders work out?
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A recent study examined drug free pro bodybuilders, including their diet and exercise habits. How much did these bodybuilders work out? Probably a lot less than you'd think.
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I think there's a big discrepancy between how much people THINK they should work out, and how much they should ACTUALLY work out.
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Check it out! Link in the bio.
#health #diet #fitness #fitfam #bodybuilding #powerlifting #copenhagen #gains #lifting #cardio #muscle #strength #coach #benchpress #squat #deadlift #inspiration #entrepreneur #weighttraining #gainsstrength #bodybuilders #naturalbodybuilding #musclebuilding #fitnessphysique

Coming off of being sick means no good videos for you just yet this week, but here’s some thoughts on exercise and life.

#Repost @markhiltonfitness with @get_repost
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Save your money, time, and peace of mind. Obtain the facts. #scienceisstronger #nutritionscience

This sounds like something I’d do. 😭

So, a bunch of media outlets have been running stories about this dangerous "raw water" trend.
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I don't think it's as common as they're making it sound. I think this is another case of the general media being irresponsible when it comes to inaccurate reporting on diet and health topics.
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Yes, raw water is a terrible idea. Water fasting is apparently also a thing, and that's a terrible idea too. You're probably going to hurt yourself. At the same time, big media stories about fringe fads that were going to die out on their own only popularize and legitimize those dumb fads.
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Check out this week's post. Link in the bio.
#health #diet #fitness #fitfam #bodybuilding #powerlifting #copenhagen #gains #lifting #cardio #muscle #strength #coach #benchpress #squat #deadlift #inspiration #entrepreneur #weighttraining #gainsstrength #rawwater #waterfast #siliconvalley #media #sciencereporting #fitnessfads

Goblet squats: not just for beginners.
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The goblet squat is a wonderful tool for teaching the squat to beginners. It encourages good form, helps you keep the torso up.
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At the same time, you can’t go very heavy on these because it gets uncomfortable to hold 100lbs+ in this position. Sooner or later it’s better to switch over to barbell squatting.
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At the same time, I love these as a quad exercise. For example, today I hit heavy squats and boom, followed them up with some of these fast goblet squats to get some pump in.
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It’s ok to add in some lifts without a full range of motion, so long as the full range of motion is the norm.

Haha this is me!

I made this (extremely accurate) weightlifting alignment chart. Oly lifts: too far SW to be seen. Bicep curls: would take over entire SE corner if I let it.

How many people should you be focusing on in the gym this New Years? Just one, and that’s yourself.
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Every now and then I get tagged in those gym fails videos, but the reality is I have no taste for them.
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Yes, people are doing stuff wrong, yes it can sometimes be shockingly wrong. But how does that effect you?
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New year’s means a lot of new people coming in, and they’re probably nervous and unsure what to do. Worst, equipment is busy, and they’ve got seasoned gym goers ready to take gym fails videos when they don’t know what they’re doing.
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Here’s the deal: this new year, just focus on you. Focus on your own goals. Just be cool with the fact that there’s going to be more people around for a while.
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If you’re going to talk to someone, do so in a supportive way. Don’t offer to correct someone, or tell them they’re doing it wrong. But encourage them to come back, be welcoming. This is a win for everyone. Be supportive and not critical.

I’ve been a bit quiet on my New Years resolutions this year. There’s a good reason for that.
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I founded my site about five years ago. Now to be honest, I zonked around for 3 of those years, got nothing done, and didn’t make any money out of it. If I’m being honest, I’ve only put two serious years into my business.
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At the same time, my site WAS a new year’s resolution that I got started in December in preparation of the new year. I told myself I would start writing, so I did.
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This is always an interesting time of year for me. The renewal date for my website hosting rolls around and I remember all the work I’ve put into it.
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This year, I didn’t even have much time to put into the site this December because I’ve been busy finishing up my new book series.
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Next week, I’ll finally have everything ready and be releasing the books for sale. After that, I’ve got a lot more planned to expand the site in 2018.
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This year, it’s gonna absolutely blow up. I promise you that.

These are kiiiinda like muscle snatches, but not quite. Regardless, they’re my favorite accessory exercise for shoulders and upper back. Really hammers the whole area. Don’t even need to use a very heavy weight - I usually don’t use much more than 45-65lbs for reps.

#Repost @jcdeen (@get_repost)
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🔥 WHY WORRYING ABOUT KETONES OR FRUIT KEEPS YOU FROM LOSING WEIGHT 🤔
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Alright, this might frustrate some people, but I'ma set you str8.
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🦀 When it comes to weight loss, the process is SIMPLE but it's not that EASY.
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Weight loss / fat loss comes purely from an energy deficit standpoint. You're burning more calories than you're eating or... yer not. Simple as that.
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Losing weight is tough. it's not a walk in the park. It takes effort. It takes discipline and patience. It takes embracing a journey and a struggle.
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It's not a weekend retreat (thanks, Tyler).
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And oftentimes, when we're looking for a shortcut, we'll find all these so-called *truths* such as:
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✅ We must be in ketosis
✅ Fruit makes us fat (so we need to avoid it)
✅ Put butter in your coffee to burn more fat during the day (seriously some of the dumbest shit I've ever heard)
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And when we spend a lot of time worrying about these hacks, we fail to put in the work and do what it really takes to make progress.
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Will fruit make you fat? 😡 NO
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Do you need ketone supplements to lose weight? 😡 NO
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But you will have to focus on the fundamentals, such as exercising, eating a diet of whole foods, maintaining a caloric deficit + getting enough rest.

The much maligned leg extension: also a VERY useful tool when your spine is exhausted from heavy loading. Since the leg extension involves no spinal loading, you’re able to continue to train the legs long after your mid/lower back are exhausted from squatting or deadlifting. That said, of course you want to avoid these if you have knee problems, as they place a great deal of stress on your knees.

It's the holiday season - time for going off diet and off your training plan.
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It's commonly believed that binges can totally ruin your results. While it's true that a binge can set you back a few days, it's also true that it's basically impossible for a single binge (or even a few binges) to throw your results off so seriously that you can't come back from it.
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If you can't, chances are that your diet or exercise strategy weren't getting you good results to begin with - so the solution is to fix that before worrying about the holidays.
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My recommendation? Enjoy the holidays. Go off diet. Eat some cake and take a few extra days off. Spend time with your family. Don't worry about a thing.
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This week's post delves into it further. Check out the link in the bio for more. 💪💪
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#health #diet #fitness #fitfam #bodybuilding #powerlifting #copenhagen #gains #lifting #cardio #muscle #strength #coach #benchpress #squat #deadlift #inspiration #entrepreneur #weighttraining #gainsstrength #binge #holiday #christmas #cheatday

Merry Christmas here’s my dumb cat.

172.5kg/380lbs on squats today. Too easy!

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