Peak Physiques
My name is Brodie Giesbrecht, and I help experienced trainees take their physique from good to GREAT using my Peak Physique System.
๐ฐ๐ผ 07.26.2024 ๐คต๐ฝโโ๏ธโฃ
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Couldn't have thought of a better way to spend our 10 year dating anniversary โค๏ธ โฃ
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Our wedding day turned out to be exactly as we had imagined it would! Grateful for everyone who helped turn it into a reality! ๐
Are you ready to optimize your next muscle gain or fat loss phase?
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Tailor your caloric intake, track progress, and project future gains - all in one dynamic tool!
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Using my years of practical and professional experience, Iโve developed an all in one tool that will help you set up and predict your future physique.
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This is NOT just another calorie calculatorโฆ
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Key features:
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Determine your maintenance calories by entering your details and estimating your current body fat percentage (use as a foundation to enter muscle gain or fat loss with confidence)
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Receive recommended rates of body weight gain or loss supported by science
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Gain access to future projections of your body weight and progress
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Receive calorie and macro targets automatically updated from maintenance for muscle gain or fat loss
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Gain access to a daily tracking sheet to log key metrics for muscle gain or fat loss
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Discover potential areas of opportunity to improve your results
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Take your physique from good to GREAT using the Peak Physique Predictor! ๐
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To get your FREE copy now, DM or Comment me the word โPHYSIQUEโ and Iโll send it over. ๐ฉ
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Setup takes less than 5 minutes! ๐คฏ
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Enjoy your results! ๐
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Throughout my early teenage years, I was very inactive, overweight and spent a lot of time not feeling my best. After joining a local boxing club, I went through my first physique transformation dropping 70 lbs of body fat. ๐คฏ
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After incorporating resistance training with my boxing routine, I very quickly found a passion for bodybuilding and decided to drop boxing altogether to go all in on physique development. Luckily, I stumbled upon reputable and high-quality resources early in my lifting career, which allowed me to make great progress. ๐
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I soon realized that taking a science-backed approach to physique development was the most efficient way to get GREAT results. This naturally led me into the career path as a personal trainer, and completion of a BSc. (Hons.) Sport & Exercise Science. ๐
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After a decade of practical and professional experience helping others seriously transform their physiques, Iโve developed a coaching system that blends my experience with scientific training and nutrition principles, tailored to each client's needs. This is my Peak Physique System. ๐
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If you're passionate about fitness, possess a few years of training experience, and find yourself struggling to progress, my coaching system is tailored to meet your needs. Benefit from my extensive practical and professional experience, to enhance your results and take your physique from good to GREAT! โ
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DM me the word โCOACHโ and letโs chat about how I can help you achieve your Peak Physique!
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Are you looking to seriously transform your physique this year without feeling overwhelmed using my Peak Physique System?
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No more paralysis by analysis
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Refine your approach
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Take your physique from good to GREAT!
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With over 10 years of practical and professional experience transforming my own physique, as well as my clients, I can help you achieve your Peak Physique through a blend of science, individualization, and a high level of support. Without fail, Iโm there to coach you throughout the process from start to finish using my Peak Physique System. ๐
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If youโre feeling overwhelmed by the sheer amount of training and nutrition information out there, constantly looking for the โnext best programโ, and lacking the comprehensive tools to accurately measure your progress; my Peak Physique System is for you. ๐ซต
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Feel confident that your program is right for you
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Accurately assess your progress with objective data
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Leave the adjustments to a professional
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Imagine having confidence in your program without worrying about if your physique is actually progressing forward, because you have objective data ๐ that says otherwise. Instead of spending the little spare time you do have refining aspects of your approach, you could spend more time progressing other areas of your life, and leave the adjustments to a professional.
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If youโre passionate about fitness, possess a few years of training experience, and find yourself struggling to progress, DM me the word โCONSULTโ and letโs chat about how I can help you achieve your Peak Physique! ๐ช
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๐ธ๐ง๐ฒ๐๐๐ถ๐บ๐ผ๐ป๐ถ๐ฎ๐น๐ธโฃ
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โ๐๐ณ๐ฐ๐ฅ๐ช๐ฆ ๐ฅ๐ช๐ฅ ๐ข๐ฏ ๐ข๐ฎ๐ข๐ป๐ช๐ฏ๐จ ๐ซ๐ฐ๐ฃ ๐ฉ๐ฆ๐ญ๐ฑ๐ช๐ฏ๐จ ๐ฎ๐ฆ ๐ฑ๐ณ๐ฆ๐ฑ๐ข๐ณ๐ฆ ๐ง๐ฐ๐ณ ๐ฎ๐บ ๐ฑ๐ฉ๐ฐ๐ต๐ฐ๐ด๐ฉ๐ฐ๐ฐ๐ต! ๐ ๐ข๐ฑ๐ฑ๐ณ๐ฆ๐ค๐ช๐ข๐ต๐ฆ๐ฅ ๐ฉ๐ช๐ด ๐ต๐ช๐ฎ๐ฆ๐ญ๐บ ๐ณ๐ฆ๐ด๐ฑ๐ฐ๐ฏ๐ด๐ฆ๐ด ๐ข๐ฏ๐ฅ ๐ธ๐ช๐ญ๐ญ๐ช๐ฏ๐จ๐ฏ๐ฆ๐ด๐ด ๐ต๐ฐ ๐ข๐ฅ๐ข๐ฑ๐ต ๐ฎ๐บ ๐ฑ๐ญ๐ข๐ฏ ๐ต๐ฐ ๐ง๐ช๐ต ๐ฃ๐ฐ๐ต๐ฉ ๐ฎ๐บ ๐ฃ๐ฐ๐ฅ๐บ'๐ด ๐ฏ๐ฆ๐ฆ๐ฅ๐ด ๐ข๐ฏ๐ฅ ๐ฎ๐บ ๐ฃ๐ถ๐ด๐บ ๐ด๐ค๐ฉ๐ฆ๐ฅ๐ถ๐ญ๐ฆ. ๐๐ฉ๐ข๐ฏ๐ฌ๐ด ๐ต๐ฐ ๐ฉ๐ช๐ฎ ๐ต๐ข๐ช๐ญ๐ฐ๐ณ๐ช๐ฏ๐จ ๐ฎ๐บ ๐ฑ๐ญ๐ข๐ฏ ๐ต๐ฐ ๐ฎ๐ฆ ๐ข๐ฏ๐ฅ ๐ฎ๐บ ๐ญ๐ช๐ง๐ฆ๐ด๐ต๐บ๐ญ๐ฆ, ๐ ๐ธ๐ข๐ด ๐ข๐ฃ๐ญ๐ฆ ๐ต๐ฐ ๐ข๐ค๐ฉ๐ช๐ฆ๐ท๐ฆ ๐ฎ๐ฆ๐ข๐ฏ๐ช๐ฏ๐จ๐ง๐ถ๐ญ, ๐ด๐ถ๐ด๐ต๐ข๐ช๐ฏ๐ข๐ฃ๐ญ๐ฆ ๐ฑ๐ณ๐ฐ๐จ๐ณ๐ฆ๐ด๐ด ๐ธ๐ช๐ต๐ฉ๐ฐ๐ถ๐ต ๐ด๐ข๐ค๐ณ๐ช๐ง๐ช๐ค๐ช๐ฏ๐จ ๐ฎ๐บ ๐ด๐ฐ๐ค๐ช๐ข๐ญ ๐ญ๐ช๐ง๐ฆ ๐ฐ๐ณ ๐ด๐ต๐ข๐ณ๐ท๐ช๐ฏ๐จ ๐ฎ๐บ๐ด๐ฆ๐ญ๐ง. ๐ ๐ฉ๐ช๐จ๐ฉ๐ญ๐บ ๐ณ๐ฆ๐ค๐ฐ๐ฎ๐ฎ๐ฆ๐ฏ๐ฅ ๐ฉ๐ช๐ฎ ๐ต๐ฐ ๐ข๐ฏ๐บ๐ฐ๐ฏ๐ฆ ๐ญ๐ฐ๐ฐ๐ฌ๐ช๐ฏ๐จ ๐ต๐ฐ ๐ฎ๐ข๐ฌ๐ฆ ๐ด๐ฆ๐ณ๐ช๐ฐ๐ถ๐ด ๐ค๐ฉ๐ข๐ฏ๐จ๐ฆ๐ด ๐ข๐ฏ๐ฅ ๐ฉ๐ข๐ท๐ฆ ๐ง๐ถ๐ฏ ๐ฅ๐ฐ๐ช๐ฏ๐จ ๐ช๐ต."โฃ
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I had the pleasure of working with Bradley in preparation for the photoshoot. Bradley lost a total of 37.3lbs over a 20-week period and put on some muscle during the process! His consistency with training, nutrition, and scheduled weekly check-ins were significant contributors to his success.โฃ
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Bradley's consistent feedback regarding his current life circumstances allowed me to make effective adjustments to keep him continuously progressing. By utilizing training and nutrition periodization, we were able to strike a balance between performance in the weight room, and recovery from other sporting activities (i.e., Rugby).โฃ
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If youโre struggling to drop body fat, gain muscle and improve your strength, you can book in to see me by clicking the link in my bio!
๐ธ๐ง๐ฒ๐๐๐ถ๐บ๐ผ๐ป๐ถ๐ฎ๐น๐ธโฃโฃ
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โ๐๐ณ๐ฐ๐ฅ๐ช๐ฆ ๐ช๐ด ๐ข ๐ง๐ข๐ฏ๐ต๐ข๐ด๐ต๐ช๐ค ๐ค๐ฐ๐ข๐ค๐ฉ - ๐ฉ๐ฆ ๐ช๐ด ๐ช๐ฏ๐ค๐ณ๐ฆ๐ฅ๐ช๐ฃ๐ญ๐บ ๐ฌ๐ฏ๐ฐ๐ธ๐ญ๐ฆ๐ฅ๐จ๐ฆ๐ข๐ฃ๐ญ๐ฆ, ๐ฑ๐ณ๐ฐ๐ท๐ช๐ฅ๐ฆ๐ด ๐ข๐ญ๐ญ ๐ต๐ฉ๐ฆ ๐ต๐ฐ๐ฐ๐ญ๐ด ๐ต๐ฐ ๐ข๐ด๐ด๐ช๐ด๐ต ๐บ๐ฐ๐ถ ๐ฐ๐ฏ ๐บ๐ฐ๐ถ๐ณ ๐ซ๐ฐ๐ถ๐ณ๐ฏ๐ฆ๐บ, ๐ข๐ฏ๐ฅ ๐ฉ๐ฆ'๐ด ๐ข๐ฏ ๐ฆ๐น๐ค๐ฆ๐ญ๐ญ๐ฆ๐ฏ๐ต ๐ค๐ฐ๐ฎ๐ฎ๐ถ๐ฏ๐ช๐ค๐ข๐ต๐ฐ๐ณ. ๐๐ฆ ๐ธ๐ฐ๐ณ๐ฌ๐ด ๐ธ๐ช๐ต๐ฉ ๐บ๐ฐ๐ถ ๐ต๐ฐ ๐ฆ๐ด๐ต๐ข๐ฃ๐ญ๐ช๐ด๐ฉ ๐ค๐ญ๐ฆ๐ข๐ณ ๐จ๐ฐ๐ข๐ญ๐ด ๐ง๐ณ๐ฐ๐ฎ ๐ต๐ฉ๐ฆ ๐ด๐ต๐ข๐ณ๐ต ๐ข๐ฏ๐ฅ ๐ช๐ด ๐ท๐ฆ๐ณ๐บ ๐ง๐ญ๐ฆ๐น๐ช๐ฃ๐ญ๐ฆ ๐ข๐ฏ๐ฅ ๐ข๐ฅ๐ข๐ฑ๐ต๐ข๐ฃ๐ญ๐ฆ ๐ต๐ฐ ๐ฎ๐ข๐ฌ๐ฆ ๐ด๐ถ๐ณ๐ฆ ๐ธ๐ฉ๐ข๐ต ๐บ๐ฐ๐ถ'๐ณ๐ฆ ๐ฅ๐ฐ๐ช๐ฏ๐จ ๐ช๐ด ๐ฎ๐ฆ๐ฆ๐ต๐ช๐ฏ๐จ ๐บ๐ฐ๐ถ๐ณ ๐จ๐ฐ๐ข๐ญ๐ด ๐ข๐ฏ๐ฅ ๐ฎ๐ข๐ฌ๐ช๐ฏ๐จ ๐บ๐ฐ๐ถ ๐ง๐ฆ๐ฆ๐ญ ๐จ๐ฐ๐ฐ๐ฅ. ๐๐ช๐จ๐ฉ๐ญ๐บ ๐ณ๐ฆ๐ค๐ฐ๐ฎ๐ฎ๐ฆ๐ฏ๐ฅ!โโฃโฃ
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I had the pleasure of working with Katelyn in preparation for the photoshoot. Katelyn came to me with several years of weight training experience already, and was looking for guidance on how she could further optimize her training and nutrition strategies.โฃโฃ
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Since she was already relatively lean, we set a conservative rate of body fat loss weekly in order to preserve the muscle she already built. Additionally, our primary focus was driving up performance in the weight room with excellent technique and high effort; while consuming enough protein to support muscle growth.โฃโฃ
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By introducing Katelyn to training and nutrition periodization, she was able to continue progressing in the gym while dropping body fat. The result was a successful body recomposition.ย โฃโฃ
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If youโre struggling to drop body fat, gain muscle and improve your strength, click the link in my bio to learn more about how I can help you!
๐ธ๐ง๐ฒ๐๐๐ถ๐บ๐ผ๐ป๐ถ๐ฎ๐น๐ธโฃ
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โ๐๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ต๐ณ๐ข๐ช๐ฏ๐ช๐ฏ๐จ ๐ธ๐ช๐ต๐ฉ ๐๐ณ๐ฐ๐ฅ๐ช๐ฆ, ๐ ๐ฉ๐ข๐ฅ ๐ข๐ญ๐ณ๐ฆ๐ข๐ฅ๐บ ๐ฃ๐ฆ๐ฆ๐ฏ ๐จ๐ฐ๐ช๐ฏ๐จ ๐ต๐ฐ ๐ต๐ฉ๐ฆ ๐จ๐บ๐ฎ. ๐ ๐ฌ๐ฏ๐ฆ๐ธ ๐ต๐ฉ๐ฆ ๐ฆ๐น๐ฆ๐ณ๐ค๐ช๐ด๐ฆ๐ด, ๐ฉ๐ข๐ฅ ๐ฎ๐บ ๐จ๐ฐ๐ข๐ญ๐ด, ๐ฃ๐ถ๐ต ๐ธ๐ข๐ด๐ฏ'๐ต ๐ข๐ค๐ฉ๐ช๐ฆ๐ท๐ช๐ฏ๐จ ๐ต๐ฉ๐ฆ๐ฎ. ๐๐ณ๐ฐ๐ฅ๐ช๐ฆ ๐ค๐ฐ๐ฎ๐ฑ๐ญ๐ฆ๐ต๐ฆ๐ญ๐บ ๐ฐ๐ท๐ฆ๐ณ๐ฉ๐ข๐ถ๐ญ๐ฆ๐ฅ ๐ฎ๐บ ๐จ๐บ๐ฎ ๐ข๐ฏ๐ฅ ๐ฏ๐ถ๐ต๐ณ๐ช๐ต๐ช๐ฐ๐ฏ ๐ณ๐ฐ๐ถ๐ต๐ช๐ฏ๐ฆ๐ด, ๐ข๐ฏ๐ฅ ๐ฎ๐บ ๐ญ๐ช๐ง๐ฆ ๐ค๐ฉ๐ข๐ฏ๐จ๐ฆ๐ฅ. ๐ ๐ด๐ข๐ธ ๐ง๐ข๐ด๐ต ๐ณ๐ฆ๐ด๐ถ๐ญ๐ต๐ด ๐ช๐ฏ ๐ฃ๐ฐ๐ต๐ฉ ๐ฎ๐ถ๐ด๐ค๐ญ๐ฆ ๐ณ๐ฆ๐ต๐ฆ๐ฏ๐ต๐ช๐ฐ๐ฏ ๐ข๐ฏ๐ฅ ๐ง๐ข๐ต ๐ญ๐ฐ๐ด๐ด. ๐๐ฉ๐ฆ ๐ธ๐ข๐บ ๐ฎ๐บ ๐ธ๐ฐ๐ณ๐ฌ๐ฐ๐ถ๐ต๐ด ๐ธ๐ฆ๐ณ๐ฆ ๐ด๐ต๐ณ๐ถ๐ค๐ต๐ถ๐ณ๐ฆ๐ฅ ๐ข๐ญ๐ญ๐ฐ๐ธ๐ฆ๐ฅ ๐ฎ๐ฆ ๐ต๐ฐ ๐ฅ๐ฆ๐ท๐ฆ๐ญ๐ฐ๐ฑ ๐ข ๐ฃ๐ฆ๐ต๐ต๐ฆ๐ณ ๐ณ๐ข๐ฏ๐จ๐ฆ ๐ฐ๐ง ๐ฎ๐ฐ๐ต๐ช๐ฐ๐ฏ ๐ธ๐ช๐ต๐ฉ ๐จ๐ฐ๐ฐ๐ฅ ๐ต๐ฆ๐ค๐ฉ๐ฏ๐ช๐ฒ๐ถ๐ฆ. ๐ ๐ง๐ฐ๐ถ๐ฏ๐ฅ ๐ฎ๐บ๐ด๐ฆ๐ญ๐ง ๐ค๐ฐ๐ฏ๐ด๐ช๐ด๐ต๐ฆ๐ฏ๐ต๐ญ๐บ ๐ฃ๐ณ๐ฆ๐ข๐ฌ๐ช๐ฏ๐จ ๐ฑ๐ฆ๐ณ๐ด๐ฐ๐ฏ๐ข๐ญ ๐ฃ๐ฆ๐ด๐ต๐ด ๐ง๐ฐ๐ณ ๐ฆ๐น๐ฆ๐ณ๐ค๐ช๐ด๐ฆ๐ด ๐ข๐ฏ๐ฅ ๐ด๐ต๐ข๐บ๐ช๐ฏ๐จ ๐ง๐ถ๐ญ๐ญ ๐ฐ๐ง ๐ง๐ฐ๐ฐ๐ฅ ๐ ๐ฆ๐ฏ๐ซ๐ฐ๐บ๐ฆ๐ฅ ๐ฆ๐ข๐ต๐ช๐ฏ๐จ. ๐๐ณ๐ฐ๐ฅ๐ช๐ฆ'๐ด ๐ต๐ณ๐ข๐ช๐ฏ๐ช๐ฏ๐จ ๐ช๐ด ๐ฐ๐ฏ๐ฆ ๐ฐ๐ง ๐ต๐ฉ๐ฐ๐ด๐ฆ ๐ฑ๐ณ๐ฐ๐ฅ๐ถ๐ค๐ต๐ด ๐ธ๐ฉ๐ฆ๐ณ๐ฆ ๐ต๐ฉ๐ฆ ๐ณ๐ฆ๐ด๐ถ๐ญ๐ต ๐ด๐ฑ๐ฆ๐ข๐ฌ๐ด ๐ง๐ฐ๐ณ ๐ช๐ต๐ด๐ฆ๐ญ๐ง. ๐ ๐ข๐ฎ ๐ด๐ฐ ๐ต๐ฉ๐ข๐ฏ๐ฌ๐ง๐ถ๐ญ ๐ต๐ฐ ๐ฆ๐น๐ฑ๐ฆ๐ณ๐ช๐ฆ๐ฏ๐ค๐ฆ ๐ต๐ณ๐ข๐ช๐ฏ๐ช๐ฏ๐จ ๐ธ๐ช๐ต๐ฉ ๐๐ณ๐ฐ๐ฅ๐ช๐ฆ. ๐๐ฆ'๐ด ๐ฑ๐ข๐ด๐ด๐ช๐ฐ๐ฏ๐ข๐ต๐ฆ ๐ข๐ฃ๐ฐ๐ถ๐ต ๐ฉ๐ช๐ด ๐ซ๐ฐ๐ฃ, ๐ข๐ฏ๐ฅ ๐ต๐ณ๐ถ๐ญ๐บ ๐ธ๐ข๐ฏ๐ต๐ด ๐บ๐ฐ๐ถ ๐ต๐ฐ ๐ฃ๐ฆ ๐ข๐ต ๐บ๐ฐ๐ถ๐ณ ๐ฃ๐ฆ๐ด๐ต.โโฃ
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I had theย pleasure of working with Tyler in preparation for the photoshoot. Tyler lost a total of 22.5lbs over a 20-week period and put on some muscle during the process! His consistency with training, nutrition, and scheduled weekly check-ins were a major contributor to his success. Tyler came to me with some background knowledge of training already, but had no experience following a periodized (i.e., structured) plan. ย โฃ
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By introducing Tyler to training and nutrition periodization, we were able to keep him progressing in the gym, as he continued losing body fat. Tyler's willingness to learn and consistent feedback allowed me to make effective adjustments to keep him continuously progressing. โฃ
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If youโre struggling to drop body fat, gain muscle and improve your strength, click the link in my bio to learn more about how I can help you!
๐ฅ๐ช๐ผ๐ฟ๐ธ๐ผ๐๐ '๐๐ป๐๐ฒ๐ป๐๐ถ๐๐' ๐๐
๐ฝ๐น๐ฎ๐ถ๐ป๐ฒ๐ฑ๐ฅโฃ
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"๐๐ฐ๐ธ ๐ฎ๐ข๐ฏ๐บ ๐ณ๐ฆ๐ฑ๐ด ๐ด๐ฉ๐ฐ๐ถ๐ญ๐ฅ ๐ ๐ฑ๐ฆ๐ณ๐ง๐ฐ๐ณ๐ฎ ๐ช๐ฏ ๐ฆ๐ข๐ค๐ฉ ๐ด๐ฆ๐ต?"โฃ
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Another way of asking this question could be: "๐๐ฉ๐ข๐ต'๐ด ๐ต๐ฉ๐ฆ ๐ข๐ฑ๐ฑ๐ณ๐ฐ๐ฑ๐ณ๐ช๐ข๐ต๐ฆ ๐ต๐ณ๐ข๐ช๐ฏ๐ช๐ฏ๐จ ๐ช๐ฏ๐ต๐ฆ๐ฏ๐ด๐ช๐ต๐บ?"โฃ
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Intensity is an important, often misunderstood training variable. Many describe intensity based on subjective feelings of soreness or 'how difficult' a workout was.๐
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Another way, and in my opinion a better way, is to refer to training intensity as it's defined in exercise science. Under this context, training intensity can be expressed as '๐ถ๐ป๐๐ฒ๐ป๐๐ถ๐๐ ๐ผ๐ณ ๐น๐ผ๐ฎ๐ฑ' or the '๐ถ๐ป๐๐ฒ๐ป๐๐ถ๐๐ ๐ผ๐ณ ๐ฒ๐ณ๐ณ๐ผ๐ฟ๐'. This is often expressed as: โฃ
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โ1. How much you are lifting ๐๏ธโโ๏ธ (repetition maximum or percentage of one repetition maximum).โฃ
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โ2. How near to your maximal effort ๐ต you are with a given load, often expressed as RIR (repetitions in reserve).โฃ
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๐๐ผ๐ ๐๐ต๐ผ๐๐น๐ฑ ๐๐ผ๐ ๐๐๐ฒ ๐ถ๐?โฃ
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Using both in conjunction with one another allows for a more individualized approach. For example, most people can do ~8 reps with 80% of their 1RM. โฃ
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Based on someone's individual physiology and whether their muscle fiber type is predominantly fast or slow twitch, dictates how far they may be from the average ~8 reps acheived in the example above. โฃ
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Assigning a target effort level (RIR) with your assigned load for a given exercise, can provide you with valuable information from which you can adjust load and monitor progress over time. As a very general rule: โฃ
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Multijoint lifts: 2-3 RIR โฃ
Single joint exercises: 1-2 RIRโฃ
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If you aren't already, start rating your proximity to failure (RIR) of your sets. Research shows that those who are well trained can be very accurate at gauging RIR. If this is new to you, I would recommend biasing towards pushing harder; as it's likely you could be leaving more reps in the tank than you think. โฃ
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Intensity is just one of many training variables that should be tracked and progressed over time. It simply comes down to selecting the appropriate ๐น๐ผ๐ฎ๐ฑ๐ถ๐ป๐ด ranges for your goal and then executing each set with a high amount of ๐ฒ๐ณ๐ณ๐ผ๐ฟ๐.
๐๐ง๐ผ๐ฝ ๐ฑ ๐ง๐ต๐ถ๐ป๐ด๐ ๐ง๐ต๐ฎ๐ ๐๐ฎ๐ป ๐๐ฒ๐ฟ๐ฎ๐ถ๐น ๐ฌ๐ผ๐๐ฟ ๐๐ฎ๐ ๐๐ผ๐๐!๐โฃ
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After meeting with hundreds of clients over the years as a personal trainer, I have noticed that those who struggle the most with fat loss tend to:โฃ
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โ๐ญ. ๐๐น๐ถ๐บ๐ถ๐ป๐ฎ๐๐ฒ ๐ฎ๐ป๐ฑ ๐ฑ๐ฒ๐บ๐ผ๐ป๐ถ๐๐ฒ ๐ฐ๐ฒ๐ฟ๐๐ฎ๐ถ๐ป ๐ณ๐ผ๐ผ๐ฑ ๐ด๐ฟ๐ผ๐๐ฝ๐.โฃ
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It's very well understood that our body weight responds in changes to caloric intake, ๐ก๐ข๐ง specific types of foods. Eliminating certain food groups, whether that be: protein, carbohydrates or fats, needlessly restricts the foods available to you and the benefits of a well rounded diet.โฃ
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โ๐ฎ. ๐๐ฟ๐ฎ๐๐ต ๐ฑ๐ถ๐ฒ๐ ๐๐ถ๐๐ต ๐ฎ ๐๐ฒ๐ฟ๐ ๐น๐ผ๐ ๐ฐ๐ฎ๐น๐ผ๐ฟ๐ถ๐ฐ ๐ถ๐ป๐๐ฎ๐ธ๐ฒ.โฃ
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It's tempting to consume a very small amount of calories off the start, especially when it results in significant weight loss. The problem is that it's not sustainable over the longterm and is a likely contributor to the yo-yo effect commonly experienced with many chronic dieters. Even if you can sustain it, when weight loss platues you won't have anywhere to go since decreasing calories more is no longer realistic.โฃ
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โ๐ฏ. ๐ฅ๐ฒ๐น๐ ๐ผ๐ป ๐ฒ๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ ๐ณ๐ผ๐ฟ ๐๐ฒ๐ถ๐ด๐ต๐ ๐น๐ผ๐๐.โฃ
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Calories burned from a typical weight training or cardio session is quite low in reality. It's much more efficient to manipulate your diet (i.e. caloric intake), to achieve the required state for fat loss (i.e. negative energy balance). Prioritizing diet shifts your perspective to what's most impactful and avoids getting into a position where you are doing endless amounts of cardio without any real change in body weight.โฃ
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โ๐ฐ. ๐๐ฎ๐๐ฒ ๐ป๐ผ ๐ฑ๐ถ๐ฒ๐ ๐๐๐ฟ๐๐ฐ๐๐๐ฟ๐ฒ.โฃ
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This increases the chances of eating what is convenient, which often doesn't allign best with what will support your longterm fat loss. Structure can be as simple as: a list of foods that you can construct meals from, how many meals you will eat per day, the timing of said meals, scheduled 'free meals' when appropriate, etc.โฃ
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โ๐ฑ. ๐๐ฎ๐๐ฒ ๐ป๐ผ ๐ฝ๐น๐ฎ๐ป ๐๐ผ ๐บ๐ฎ๐ถ๐ป๐๐ฎ๐ถ๐ป ๐๐ฒ๐ถ๐ด๐ต๐ ๐น๐ผ๐๐ ๐ฎ๐ณ๐๐ฒ๐ฟ๐๐ฎ๐ฟ๐ฑ๐.โฃ
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If you have no plan for after the diet, chances are you will revert back to old habits!
โ ๏ธ๐๐ฟ๐ฒ๐ฒ ๐ช๐ฒ๐ถ๐ด๐ต๐๐ ๐๐. ๐ ๐ฎ๐ฐ๐ต๐ถ๐ป๐ฒ๐โ ๏ธโฃ
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Is one superior to the other for muscle growth? โฃ
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๐จ๐๐ฒ๐ณ๐ถ๐ป๐ถ๐๐ฒ๐น๐ ๐ก๐ข๐ง!๐จโฃ
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In fact, it's likely that a combination of both is best! As a general principle, no training modality is inherently superior to any other: kettlebells, dumbbells, bodyweight exercises, machines, ultimately all that matters are the biomechanics of the exercise. Your muscles only register ๐๐ฒ๐ป๐๐ถ๐ผ๐ป, so whether this comes from a barbell benchpress or a machine benchpress, it doesn't really matter. โฃ
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As long as you can perform said exercise correctly, consistently, and safely over time, while also ๐ฝ๐ฟ๐ผ๐ด๐ฟ๐ฒ๐๐๐ถ๐ป๐ด ๐๐ต๐ฒ ๐๐๐ถ๐บ๐๐น๐๐ (i.e. tension ๐), you are set!โฃ
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With that being said, each have their own distinct benefits you should be aware of in order to maximize progress:โฃ
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๐๐ฟ๐ฒ๐ฒ ๐ช๐ฒ๐ถ๐ด๐ต๐๐โฃ
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โOften compound in nature and recruit multiple muscle groups simultaneously. This translates to a high training efficiency.โฃ
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โInherently easier to perform in a way that suits your body structure.โฃ
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๐ ๐ฎ๐ฐ๐ต๐ถ๐ป๐ฒ๐โฃ
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โWork well for isolating specific areas that are sometimes overlooked with free weights.โฃ
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โCan offer favorable resistance profiles that allow for very high amounts of muscle tension through a full range of motion, which sometimes can't be achieved with either dumbbells or a barbell. โฃ
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๐๐ฅ๐ฒ๐ฎ๐น ๐ ๐๐
๐ฎ๐บ๐ฝ๐น๐ฒ: During free weight squats, a portion of the quad muscle (re**us femoris), ๐ต๐ฎ๐ฟ๐ฑ๐น๐ contributes to the movement due to having functions at both the knee and hip joint. Therefore, it receives hardly any tension (i.e. growth). For maximum results, you should include a leg extension as it's positioning allows for better activation of the re**us femoris and more complete development of the quads.โฃ
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Do you include both free weights and machines in your workouts? ๐๐ฒ๐ ๐บ๐ฒ ๐ธ๐ป๐ผ๐!๐
โฌ๏ธ๐๐ผ๐ ๐ข๐ณ๐๐ฒ๐ป ๐ฆ๐ต๐ผ๐๐น๐ฑ ๐ฌ๐ผ๐ ๐ฆ๐๐ถ๐๐ฐ๐ต ๐ข๐๐ ๐๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ๐?โฌ๏ธโฃ
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๐๐ฒ๐๐ often than you may expect! ๐ฌโฃ
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If you are switching out exercises every other week or workout, you are likely missing out on the benefits of a fundamental training principle known as: ๐ฑ๐ถ๐ฟ๐ฒ๐ฐ๐๐ฒ๐ฑ ๐ฎ๐ฑ๐ฎ๐ฝ๐๐ฎ๐๐ถ๐ผ๐ป.๐โฃ
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If you want to train a certain system the most, train that system in a similar way for an ๐ฒ๐
๐๐ฒ๐ป๐ฑ๐ฒ๐ฑ period of time. In other words, if you want to grow muscle in a certain area, you'll need to train that area in a very similar way for an ๐ฒ๐
๐๐ฒ๐ป๐ฑ๐ฒ๐ฑ period of time, to get the best long term result.โฃ
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Here are a few reasons why this generally holds true under the context of muscle growth: โฃ
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๐ญ. ๐ก๐ผ๐๐ฒ๐น๐๐ ๐๐ณ๐ณ๐ฒ๐ฐ๐ - New exercises that you are not used to performing on a regular basis, cause more net damage to muscle, joints and connective tissue. By performing the same exercises consistently, you are able to more easily adapt from your training, ๐๐ถ๐๐ต๐ผ๐๐ excessive muscle damage that can interfere with this process. โฃ
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โAdaptation is the goal, ๐ก๐ข๐ง excessive muscle damage.โฃ
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๐ฎ. ๐๐บ๐ฝ๐ฟ๐ผ๐๐ฒ๐ฑ ๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐๐ณ๐ณ๐ถ๐ฐ๐ถ๐ฒ๐ป๐ฐ๐ - When you start a new exercise, you are inherently less efficient with it. By keeping your exercise selection consistent, you are able to improve your skill with said exercise, resulting in more tension to the target muscle.โฃ
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โMore stimulus with less non-directed fatigue.โฃ
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An improved capability to adapt from your training and a higher training efficiency is an awesome recipe for ๐ ๐ฟ๐ฒ๐๐๐น๐๐.โฃ
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๐ค ๐ช๐ต๐ฒ๐ป ๐ถ๐ ๐ถ๐ ๐ฏ๐ฒ๐๐ ๐๐ผ ๐ฐ๐ต๐ฎ๐ป๐ด๐ฒ ๐๐ต๐ถ๐ป๐ด๐ ๐๐ฝ?โฃ
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Ideally when progress starts to stall or when you have been performing the ๐๐ฎ๐บ๐ฒ ๐ฒ๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ for a 2-3 month period. This strikes a 'sweet spot' between changing things up prematurely and waiting too long, which could increase the risk of accumulating an overuse injury to your joints and connective tissue.โฃ
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๐๐ผ๐ ๐น๐ผ๐ป๐ด ๐ฑ๐ผ ๐๐ผ๐ ๐๐๐ถ๐ฐ๐ธ ๐๐ถ๐๐ต ๐๐ต๐ฒ ๐๐ฎ๐บ๐ฒ ๐ฒ๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ ๐ถ๐ป ๐๐ผ๐๐ฟ ๐๐ผ๐ฟ๐ธ๐ผ๐๐ ๐ฝ๐ฟ๐ผ๐ด๐ฟ๐ฎ๐บ?
๐ฅ๐ง๐ฟ๐ถ๐ฐ๐ฒ๐ฝ ๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ง๐ถ๐ฝ๐๐ฅโฃโฃ
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The triceps make up the majority of the upper arm, so it's important to make sure you are training them correctly if you want the appearance of bigger ๐ช's! When highly developed, the triceps create a โhorse shoeโ appearance on the back of the arm. โฃโฃ
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๐๐๐ป๐ฎ๐๐ผ๐บ๐ ๐ฎ๐ป๐ฑ ๐๐๐ป๐ฐ๐๐ถ๐ผ๐ป๐โฃโฃ
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The triceps, as the name indicates, has three heads: the lateral head, the long head, and the medial head. The main function of the triceps brachii is elbow extension: ๐๐๐ฟ๐ฎ๐ถ๐ด๐ต๐๐ฒ๐ป๐ถ๐ป๐ด ๐๐ผ๐๐ฟ ๐ฎ๐ฟ๐บ๐. The triceps is the only muscle with this function. All three heads contribute to elbow extension.โฃโฃ
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๐๏ธโโ๏ธ๐๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ ๐ฆ๐ฒ๐น๐ฒ๐ฐ๐๐ถ๐ผ๐ป๐๏ธโโ๏ธโฃโฃ
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The triceps assist in any horizontal or vertical pressing you are already performing in your program, but in order to get the best results, it's worth implementing direct work. Any exercise that extends the elbow is great for tricep stimulation, for example: dips, skullcrushers, close grip pressing and pushdown variations.โฃโฃ
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In order to make sure you are working the ๐น๐ผ๐ป๐ด ๐ต๐ฒ๐ฎ๐ฑ of the triceps, it's worth incorporating overhead extensions in your program; as this part of the tricep is most active when the arm is overhead.โฃโฃ
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๐๏ธโโ๏ธ๐๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ ๐ฉ๐ฎ๐ฟ๐ถ๐ฎ๐๐ถ๐ผ๐ป๐๏ธโโ๏ธโฃโฃ
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Generally, working in 2-4 exercises for triceps on top of your pressing work is all that's needed. Keep these in your program ๐ฐ๐ผ๐ป๐๐ถ๐๐๐ฒ๐ป๐๐น๐ for 2-3 months, while focusing on increasing reps and/or load when possible.โฃโฃ
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โ ๏ธ๐๐ผ๐ฎ๐ฑ๐ถ๐ป๐ด ๐ญ๐ผ๐ป๐ฒ๐โ ๏ธโฃโฃ
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The triceps generally have a larger composition of ๐ณ๐ฎ๐๐ ๐๐๐ถ๐๐ฐ๐ต (๐๐๐ฝ๐ฒ ๐๐) muscle fibers. What this means is that they likely benefit from 'heavier' work. This may already be covered with traditional horizontal and vertical pressing, so I would recommend staying within the 8-20 rep range for direct tricep work. Any heavier than this and you likely risk elbow irritation.โฃโฃ
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โฌ๏ธ Visit this post on my Instagram for exercise demonstrations!โฃโฃ
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https://www.instagram.com/brodie_giesbrecht/
๐ช๐ต๐ฎ๐ ๐ถ๐ ๐๐ผ๐๐ฟ ๐ณ๐ฎ๐๐ผ๐ฟ๐ถ๐๐ฒ ๐๐ฟ๐ถ๐ฐ๐ฒ๐ฝ ๐ฒ๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ? ๐๐ฒ๐ ๐บ๐ฒ ๐ธ๐ป๐ผ๐! ๐
๐ฅ๐ฌ๐ผ๐ ๐ฆ๐ต๐ผ๐๐น๐ฑ ๐๐ฒ ๐ช๐ฒ๐ถ๐ด๐ต๐ ๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด!๐ฅโฃ
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If you knew that a certain type ofย exerciseย could benefit your heart, improve your balance, strengthen your bones, and help you lose weightย all while making youย look and feel better, wouldn't you want to get started? โฃ
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Well, studies show that weight training can provide ๐ฎ๐น๐น ๐๐ต๐ผ๐๐ฒ ๐ฏ๐ฒ๐ป๐ฒ๐ณ๐ถ๐๐ ๐ฎ๐ป๐ฑ ๐บ๐ผ๐ฟ๐ฒ. The benefits of weight training compared to cardio alone are generally ๐๐ป๐ฑ๐ฒ๐ฟ๐๐๐ฎ๐๐ฒ๐ฑ in my experience. Here are some of the primary reasons why you should be weight training as part of your exercise regimen:โฃ
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โ๐ช๐ฒ๐ถ๐ด๐ต๐ ๐๐ฟ๐ฎ๐ถ๐ป๐ด๐ถ๐ป๐ด ๐ต๐ฒ๐น๐ฝ๐ ๐ธ๐ฒ๐ฒ๐ฝ ๐๐ฒ๐ถ๐ด๐ต๐ ๐ผ๐ณ๐ณ ๐ณ๐ผ๐ฟ ๐ด๐ผ๐ผ๐ฑ. Having more muscle allows you to diet and maintain your bodyweight on more calories, which can make the whole process easier. This is due to the fact that muscle tissue is more active and requires more energy at rest.โฃ
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โ๐ช๐ฒ๐ถ๐ด๐ต๐ ๐๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ฝ๐ฟ๐ผ๐๐ฒ๐ฐ๐๐ ๐ฏ๐ผ๐ป๐ฒ ๐ต๐ฒ๐ฎ๐น๐๐ต ๐ฎ๐ป๐ฑ ๐บ๐๐๐ฐ๐น๐ฒ ๐บ๐ฎ๐๐. This is important as it helps to prevent the natural loss of lean muscle mass (sarcopenia), and reduced bone density that comes with aging.โฃ
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โ๐ช๐ฒ๐ถ๐ด๐ต๐ ๐๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ฟ๐ฒ๐ฑ๐๐ฐ๐ฒ๐ ๐ถ๐ป๐ท๐๐ฟ๐ ๐ฟ๐ถ๐๐ธ. Regular weight training can reduce your chances of getting injured during sport or day-to-day activities by improving bone density, balance, coordination, and posture.โฃ
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โ๐ช๐ฒ๐ถ๐ด๐ต๐ ๐๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ต๐ฒ๐น๐ฝ๐ ๐๐ถ๐๐ต ๐ฐ๐ต๐ฟ๐ผ๐ป๐ถ๐ฐ ๐ฑ๐ถ๐๐ฒ๐ฎ๐๐ฒ ๐บ๐ฎ๐ป๐ฎ๐ด๐ฒ๐บ๐ฒ๐ป๐. Studies have documented the many wellness benefits of weight training, including helping people with some chronic diseases manage their conditions. Some examples include:โฃ
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โข ๐ง๐๐ฝ๐ฒ ๐ฎ ๐ฑ๐ถ๐ฎ๐ฏ๐ฒ๐๐ฒ๐ - Weight training along with other healthy lifestyle changes can help improve glucose control.โฃ
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โข ๐๐ฟ๐๐ต๐ฟ๐ถ๐๐ถ๐ - Weight training strengthens your joints and supplys them with fresh blood and oxygen, which can help ease pain and stiffness.โฃ
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Lifting weights is ๐ฒ๐
๐๐ฟ๐ฒ๐บ๐ฒ๐น๐ ๐ต๐ฒ๐ฎ๐น๐๐ต๐ and has many benefits, not only on the way you look, but on your health and overall wellbeing!โฃ
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๐๏ธโโ๏ธ๐๐ผ ๐๐ผ๐ ๐น๐ถ๐ณ๐ ๐๐ฒ๐ถ๐ด๐ต๐๐?๐๏ธโโ๏ธ
๐๐๐ถ๐ป๐ฑ๐ถ๐ป๐ด ๐ง๐ต๐ฒ ๐ฅ๐ถ๐ด๐ต๐ ๐๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ๐ ๐๐ผ๐ฟ ๐ฌ๐ผ๐!๐โฃ
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Under the context of muscle growth, we have a lot of different exercises we can choose from. We are not married to a particular type of exercise, and we have more freedom from which we can construct our exercise selection. Below are three important questions to ask yourself when deciding whether or not to keep an exercise in your program:โฃ
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โ๐๐ฎ๐ป ๐ ๐ฝ๐ฒ๐ฟ๐ณ๐ผ๐ฟ๐บ ๐๐ต๐ถ๐ ๐ฒ๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ ๐๐ถ๐๐ต ๐ฝ๐ฟ๐ผ๐ฝ๐ฒ๐ฟ ๐๐ฒ๐ฐ๐ต๐ป๐ถ๐พ๐๐ฒ?โฃ
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Seems obvious but is often overlooked. If you can't perform the exercise ๐ฐ๐ผ๐ป๐๐ถ๐๐๐ฒ๐ป๐๐น๐ with proper technique, it becomes very difficult to ๐บ๐ฒ๐ฎ๐๐๐ฟ๐ฒ progress. For example, if you don't squat down to a consistent depth; ideally below parallel, how are you to know whether or not the weight you were able to add is the result of productive training, and not the fact that you are now shortening your range of motion.โฃ
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โ๐๐ฎ๐ป ๐ ๐ฐ๐ผ๐ป๐๐ถ๐๐๐ฒ๐ป๐๐น๐ ๐ฝ๐ฟ๐ผ๐ด๐ฟ๐ฒ๐๐ ๐๐ถ๐๐ต ๐๐ต๐ถ๐ ๐ฒ๐
๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ?โฃ
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An important aspect of training for muscle growth is ensuring that you select exercises that you can progress with in some fashion. Our muscles respond to tension and this tension ๐บ๐๐๐ ๐ฏ๐ฒ ๐ฝ๐ฟ๐ผ๐ด๐ฟ๐ฒ๐๐๐ฒ๐ฑ over time, in order to give them a reason to continue adapting from our training. This ๐ฑ๐ผ๐ฒ๐๐ป'๐ always mean adding load, you can also progress by adding reps. Depending on the exercise, adding reps may be more appropriate: e.g. cable fly vs. barbell benchpress.โฃ
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โ๐๐ฎ๐ป ๐ ๐ณ๐ฒ๐ฒ๐น ๐๐ต๐ฒ ๐๐ฎ๐ฟ๐ด๐ฒ๐ ๐บ๐๐๐ฐ๐น๐ฒ ๐๐ผ๐ฟ๐ธ๐ถ๐ป๐ด?โฃ
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If the two points above are in โ, it's worth narrowing down your exercise selection to those that you can feel a great 'mind muscle connection' with. If you are never ๐ณ๐ฒ๐ฒ๐น๐ถ๐ป๐ด ๐๐ฒ๐ป๐๐ถ๐ผ๐ป in the target muscle or experiencing any type of ๐๐ผ๐ฟ๐ฒ๐ป๐ฒ๐๐ post training, you have to question whether or not the target muscle is being targeted correctly. โฃ
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๐๏ธโโ๏ธExercise selection is important, as it is the primary tool we use to ๐ฒ๐
๐ฝ๐ผ๐๐ฒ our muscles to tension. Keep these points in ๐ง the next time you're choosing exercises for your program.โฃ
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Which exercises โ these points for you?
๐ฅ๐๐๐ป๐ฑ๐ฎ๐บ๐ฒ๐ป๐๐ฎ๐น๐ ๐ข๐ณ ๐ ๐๐๐ฐ๐น๐ฒ ๐๐ฟ๐ผ๐๐๐ตโฃ๐ฅ
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It's worth pointing out that training is the ๐ฎ๐ฐ๐๐๐ฎ๐น ๐๐๐ถ๐บ๐๐น๐๐ for muscle growth, while nutrition plays more of a permissive role. Regardless, here is what's most important to get right:โฃ
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๐ฅฆ๐ก๐๐๐ฟ๐ถ๐๐ผ๐ป ๐ฃ๐ฟ๐ถ๐ป๐ฐ๐ถ๐ฝ๐น๐ฒ๐ โฃ
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โ๐๐๐๐ฎ๐ฏ๐น๐ถ๐๐ต๐ถ๐ป๐ด ๐๐ป ๐๐ป๐ฒ๐ฟ๐ด๐ ๐ฆ๐๐ฟ๐ฝ๐น๐๐ - When consuming a surplus of calories, you are setting yourself up for success by directly supporting ๐ฎ๐ป๐ฎ๐ฏ๐ผ๐น๐ถ๐ฐ ๐ฝ๐ฟ๐ผ๐ฐ๐ฒ๐๐๐ฒ๐. More specifically, an enzyme known as ๐บ๐ง๐ข๐ฅ that regulates the process of ๐บ๐๐๐ฐ๐น๐ฒ ๐ฝ๐ฟ๐ผ๐๐ฒ๐ถ๐ป ๐๐๐ป๐๐ต๐ฒ๐๐ถ๐ (๐ ๐ฃ๐ฆ); the literal process of repairing and building new muscle tissue.โฃ
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โ๐ช๐ฒ๐ฒ๐ธ๐น๐ ๐ฅ๐ฎ๐๐ฒ ๐ข๐ณ ๐ช๐ฒ๐ถ๐ด๐ต๐ ๐๐ฎ๐ถ๐ป - Muscle growth is a much slower process compared to fat loss, so it makes sense to have a ๐๐น๐ผ๐๐ฒ๐ฟ weekly rate of bodyweight change, as you can only build muscle so fast. A general rule for most is gaining ~๐ฌ.๐ฎ๐ฑ - ๐ฌ.๐ฑ% of your bodyweight weekly. This equates to ~๐ฌ.๐ฑ - ๐ญ๐น๐ฏ๐ per week!โฃ
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โ๐๐ฝ๐ฝ๐ฟ๐ผ๐ฝ๐ฟ๐ถ๐ฎ๐๐ฒ ๐๐ฎ๐ถ๐น๐ ๐ฃ๐ฟ๐ผ๐๐ฒ๐ถ๐ป ๐๐ป๐๐ฎ๐ธ๐ฒ - An ideal environment for muscle gain requires ๐ต๐๐ฝ๐ฒ๐ฟ๐ฎ๐บ๐ถ๐ป๐ผ๐ฎ๐ฐ๐ถ๐ฑ๐ฒ๐บ๐ฎ; high levels of amino acids in the blood, for a considerable part of the day. These are found in high quality protein sources consumed in your diet. Research suggests that a daily intake of ~๐ฌ.๐ด๐ฎ - ๐ญ.๐ฌ๐ด per lb of bodyweight should be sufficient.โฃ
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๐๏ธโโ๏ธ๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ฃ๐ฟ๐ถ๐ป๐ฐ๐ถ๐ฝ๐น๐ฒ๐โฃ
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โ๐ฆ๐๐ณ๐ณ๐ถ๐ฐ๐ถ๐ฒ๐ป๐ ๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ฉ๐ผ๐น๐๐บ๐ฒ - Muscle responds to having ๐ฒ๐ป๐ผ๐๐ด๐ต tension placed on it and research suggests this is between ๐ญ๐ฌ-๐ฎ๐ฌ ๐๐ฒ๐๐ per muscle group weekly. Start on the low end and assess progress!โฃ
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โ๐๐ถ๐ด๐ต ๐๐ป๐ผ๐๐ด๐ต ๐๐ณ๐ณ๐ผ๐ฟ๐ - For training to produce results, it ๐ป๐ฒ๐ฒ๐ฑ๐ ๐๐ผ ๐ฏ๐ฒ ๐ฑ๐ถ๐ณ๐ณ๐ถ๐ฐ๐๐น๐. Make sure you are consistently within 0-3 RIR (reps in reserve).โฃ
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โ๐๐ถ๐ด๐ต ๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ค๐๐ฎ๐น๐ถ๐๐ - Take the time to ๐น๐ฒ๐ฎ๐ฟ๐ป ๐ฝ๐ฟ๐ผ๐ฝ๐ฒ๐ฟ ๐๐ฒ๐ฐ๐ต๐ป๐ถ๐พ๐๐ฒ and ensure you are targeting the musculature correctly. Without this, the two points above become redundant.โฃ
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Want me to expand? ๐๐ฒ๐ ๐บ๐ฒ ๐ธ๐ป๐ผ๐! ๐
โ๐ฆ๐๐ฐ๐ฐ๐ฒ๐๐๐ณ๐๐น ๐ง๐ฟ๐ฎ๐ถ๐๐ ๐๐ผ๐ฟ ๐๐ผ๐ป๐ด๐๐ฒ๐ฟ๐บ ๐๐ฎ๐ ๐๐ผ๐๐
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Having worked with many clients over the years as a personal trainer, I have come to recognize that those who get the best results, tend to have specific traits that greatly increase the likelihood of them having longterm fat loss success.โฃ
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While the overall plan can look quite different from person to person based on their lifestyle, these foundational traits won't: โฃ
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โ๐จ๐ป๐ฑ๐ฒ๐ฟ๐๐๐ฎ๐ป๐ฑ๐ถ๐ป๐ด ๐ผ๐ณ ๐๐ป๐ฒ๐ฟ๐ด๐ ๐๐ฎ๐น๐ฎ๐ป๐ฐ๐ฒ - An understanding of how your body loses fat, i.e. through establishing an ๐ฒ๐ป๐ฒ๐ฟ๐ด๐ ๐ฑ๐ฒ๐ณ๐ถ๐ฐ๐ถ๐. This lays the foundation for successful fat loss by giving you the most impactful tool up front. โฃ
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You don't necessarily have to count calories (although most of my clients do), but it does mean you need to find some way to decrease your daily caloric intake; whether that be eliminating highly processed foods, or limiting yourself to one plate at dinner, as long as you can measure it and make adjustments, you're on the right track.โฃ
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โ๐๐ผ๐ป๐๐๐บ๐ฒ๐ ๐๐ฒ๐ฎ๐ป ๐ฃ๐ฟ๐ผ๐๐ฒ๐ถ๐ป ๐ฎ๐ป๐ฑ ๐ฉ๐ฒ๐ด๐ด๐ถ๐ฒ๐ - Helps keep you satiated, which leads to less snacking, eating less at meals, and consuming fewer calories overall. These foods are naturally lower in calories to begin with, so combined with their satiating properties they're very effective.โฃ
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โ๐๐ผ๐ฒ๐๐ป'๐ ๐ฉ๐ถ๐น๐ถ๐ณ๐ ๐๐ฎ๐ฟ๐ฏ๐ผ๐ต๐๐ฑ๐ฟ๐ฎ๐๐ฒ๐ ๐ผ๐ฟ ๐๐ฎ๐๐ - Neither are detrimental to your fat loss results if consumed within the constraints of your overall caloric requirements. Carbohydrates aid exercise performance and fats have an essential role in hormone production.โฃ
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โ๐๐ฎ๐ ๐ ๐๐น๐ฒ๐
๐ถ๐ฏ๐น๐ฒ ๐๐ถ๐ฒ๐๐ถ๐ป๐ด ๐ ๐ถ๐ป๐ฑ๐๐ฒ๐ - In other words, they don't have an 'all or nothing' mindset to dieting. If they deviate from their diet, they don't use it as an excuse to 'throw in the towel'. They own up to it, and move on as if nothing happened.โฃ
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โ๐ฅ๐ฒ๐๐ถ๐๐๐ฎ๐ป๐ฐ๐ฒ ๐ง๐ฟ๐ฎ๐ถ๐ป๐ - Aids in an increased LBM (lean body mass) which enhances your ability to diet on more calories, and look great while doing it!โฃ
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If you would like me to expand on anyone of these traits, ๐น๐ฒ๐ ๐บ๐ฒ ๐ธ๐ป๐ผ๐! ๐
๐ป๐๐๐๐๐๐๐ ๐๐ ๐๐๐๐!๐ฌโฃ
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I'm excited to share that I have been working on a website with the goal of helping more people build muscle, lose fat and improve their body composition. Whether you are just starting out, or have been working out for several years, I'm confident that you will find value in the resources provided!โฃ
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๐๐๐๐'๐ ๐๐๐๐๐๐๐๐?โฃ
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โข ๐ฉ ๐ ๐๐ซ๐๐ ๐๐ฆ๐๐ข๐ฅ ๐ ๐ฎ๐ข๐๐ on how to build muscle, lose fat and get stronger. If you are unsure of where to start, this is an excellent resource to help you prioritize what's most important in terms of training, nutrition and lifestyle.โฃ
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โข ๐ ๐๐ซ๐ญ๐ข๐๐ฅ๐๐ฌ written by me that are catered towards maximizing muscle growth, fat loss and improving your body composition. Each post is summarized with easy to implement take home messages.โฃ
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โข โ ๐๐๐ฌ๐ญ๐ข๐ฆ๐จ๐ง๐ข๐๐ฅ๐ฌ from past and current clients.โฃ
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โข ๐ฅ๐ ๐๐ซ๐๐ฆ๐ข๐ฎ๐ฆ ๐๐จ๐๐๐ก๐ข๐ง๐ ๐ฌ๐๐ซ๐ฏ๐ข๐๐๐ฌ and an ๐๐ฉ๐ฉ๐ฅ๐ข๐๐๐ญ๐ข๐จ๐ง for those who are interested in working with me!โฃ
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This website is a platform for me to showcase my work and provide helpful resources for anyone looking to improve their results. You can ๐๐๐๐ ๐๐๐๐๐๐ by using the link below. Have a look around and let me know what you think!โฃ
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Special thanks to ๐ธ for the pictures that really made the site come together. โฃ
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๐๐๐ ๐๐๐ ๐๐๐๐๐๐!
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