the_squatfather the_squatfather

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Ryan Zeisloft MS, CSCS, EP-C  -Professor of Exercise Science -M.S. Applied Exercise Physiology -Coaching: rzeisloft@gmail.com #GirthBoysLLC

Are you really evidence based if you've never put the research to work? Hire a coach that's done his/her fair share of suffering. Reading studies all day simply isn't enough. Application is everything ๐Ÿ’ฏ #girthboysllc #raisethebar #comingbackfortheseshreds #andthatoverall

Arm day, every day.
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Is it working?
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Not particularly....let's feed them some more volume. If it isn't growing, throw more volume at it. Volume per session, volume per week, or volume per mesocycle. Stack it up until you can no longer recover. Now you've found your breaking point. Hang out just below that and I guarantee you will grow ๐Ÿ’ฏ๐Ÿ’ฏ #girthboysllc #raisethebar #therecompspecialist

Pumping and posing? Must still be deload week. Any pro tips on figuring out this weird LA Fitness lighting would be much appreciated ๐Ÿค”๐Ÿค”
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I have to say, my body finally feels like it's coming back to life. Hit a new low of 222.6 this morning, fat loss momentum is starting to pick up, three weeks out from diet break, and life is good. Now it's time for taco night with my beloved Jimble!!๐Ÿ˜๐Ÿ’ƒ๐Ÿป๐Ÿ•บ๐Ÿป๐Ÿ‘…๐Ÿฑ๐ŸŒฎ๐ŸŒฏ #girthboysllc #raisethebar

Pause Squat- 440x1
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"Coach, can I get one paused single at ~90% before I have to go back to doing sets of 10?"
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"Of course Ryan, you earned it!"
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Back to the volume life on Monday. Very happy with my technique right now. The weight is meh, but the shreds are real. You try to have it all and you get a whole lot of nothing. Bess Beleev Dat! #girthboysllc #raisethebar #skwaaaaaaat

Why NOT to Keto:
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Disclaimer: The two biggest determinants of weight loss with any diet are adherence and maintaining a caloric deficit. If you find a dietary protocol that allows you to check those two boxes, you are well on your way to sustainable weight loss.
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With that said, one of the biggest issues I always address when people approach me about transitioning from a traditional bodybuilding style diet (moderate-high protein, high carbohydrate, and low fat) to a TRUE ketogenic style diet, aside from the acute performance decrement in high intensity exercise, is the huge dip that can be seen in thermic effect of the diet.
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As you can see above, this individual has maintained a caloric intake of 2500 kcal per day. However, due to the alterations in macronutrients and the thermic effects associated with the different macronutrients, this individual would lose out on around 0.3lbs of body fat loss per week by switching to keto.
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Now, 0.3 pounds may seem like nothing. But extrapolated out over a 20 week bodybuilding style prep, that would equate to SIX TOTAL POUNDS of fat loss that you have missed out on. Any competitor worth their salt knows that being six pounds leaner on stage is the difference between an overall title and a judge saying "you should have stayed home."
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Be wary of the keto craze, my friends. Always. Stay. Skeptical. Big shoutout to @therubbad for his master infographic skills. #girthboysllc #keto #fatburningfailure

How do I celebrate becoming a Certified Exercise Physiologist? Uhhhhh, heavy ass snatch grip deads of course!
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Subbed out my CPT in favor of a far more advanced certification and sweet baby Jesus were there some hard calculations on that exam. Nonetheless, I am the newest crowned EP-C.
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Up next?! NSCA Tactical Strength and Conditioning Facilitator...and oh yeah, that PhD thing one of these days ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿค“๐Ÿค“#girthboysllc #raisethebar #exercisephysiologist #acsm #continuingmahsmarts #limitingmysharts

Back Squat: 470x1
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Ayyyy finally a sleeveless, beltless, high bar squat with some weight on the bar that felt nice. I pulled the sleeves down after some deload volume just to see how much my knees would hate me and things went surprisingly well.
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The cues I use on all of my back squats are as follows: be aggressive with your unrack, three step walk out, big breath, put your hips where they need to be, and drop straight down between your feet. Works pretty damn well, right @girthquake407? #girthboysllc #raisethebar #trainstupid #fortheloveofthegame

Kuwait has the infamous O2 gym mirror and anabolic chicken, I've got my guest bedroom and anabolic loaf.
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#raisethebar #girthboysllc #onlinecoaching #onlinecoach #fitspo #gymmotivation

Final session prior to deload in the books. Zero energy, motivation fading quick, minimal pump...all indicative of needing 7-10 days of very light loading at maintenance training volume to recover.
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Nutrition will remain isocaloric to speed the process along. I see a lot of individuals drop calories during a deload in order to minimize fat gain and it blows my mind every time. You are trying to RECOVER, recovery requires NUTRIENTS.
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Poor fool, your body don't love ya like I do. I said close ya mouth and eat, a couple refeeds get ya back on your feet. #girthboysllc #raisethebar #ivegotbars

Tempo Pause Skwat: 365x5 (from a few weeks ago)
Pause Skwat: 405x6 (after a 5x5 on tempo work)
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The final week of my current mesocycle has arrived and my body doesn't hate me which is weird and somewhat concerning. With a deload coming next week, it's time to throw some crazy overreaching techniques around and see how far we can take this.
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Let's cover something real quickly.
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Functional overreaching is doing juuuuust enough to push yourself over that maximum point of volume where your recovery ability is slightly exceeded. In the short term, NBD because you've got a deload that will heal you up.
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Non-functional overreaching aka overtraining is doing ten sets of ten at 75% because "YOU GOTTA DO WHATEVER IT TAKES BROTHER, HARDCORE MF'R IN THE HOUSE, MORE PAIN EQUALS MORE GAIN."
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I've done both. I prefer to avoid the latter and so does my spine, my knees, and my nervous system. Hardcore training and smart training aren't mutually exclusive. If you do both, chances are you'll get pretty damn jacked. #girthboysllc #raisethebar

"When are you competing?" I've been hearing it more and more lately. Still not sure on an exact date, but you better believe I'll show up ready. Don't prep to get on stage and compete, prep to dominate and leave no doubt.
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I am still accepting one on one clients for contest prep, general fat loss, or massing. I've got about three to four spots still available before I'm so busy that I forget to sleep. DM or e-mail me and we will get you started ASAP. #girthboysllc #raisethebar #myworstpose #turnedlessbad

Deficit Blackouts: 495x3 RPE6
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Weight moved nicely today even after foolish quantities of volume fueled by poverty macros. I wanted to hit my RPE๐Ÿ›‘8 but unfortunately I felt the darkness closing in on me. Leaner and weaker by the day, it's a lifestyle. #girthboysllc #raisethebar

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