My biggest problem with the fitness industry
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Comment your macros below? . The difference between training for strength & aesthetics. Both should incorporate compounds(CL) as not only do they have the greatest potential for overload but they work MULTIPLE muscles at once while also producing a greater metabolic/hormonal stimulus (Ballor et al 1987, Kraemer et al 2003). However accessories(AE) still have a place as they allow to further “target” and/or increase volume for specific muscles thus to be used on both occasions albeit likely less important for strength ➖ Unlike we are lead to believe rep ranges of <5 with loads >85%1RM STILL result in hypertrophy along with being best for strength (Schoenfeld et al 2017) so if training for max strength heavy lifting is a MUST. Also if training for aesthetics building strength can aid your hypertrophy work thus again both should lift heavy but it’s more a matter of 1 form of training prioritising 1 rep/load scheme over the other. Similarly both can benefit from performing the 6-12 hypertrophy rep range with loads of 70-85%1RM (Wernbom et al 2007) as not only is this best for hypertrophy/aesthetics (Zatsiorsky 1995, Kerksick et al 2009) but mass/volume feeds strength thus the added volume from a strength athlete performing hypertrophy training will only transfer to max strength development ➖ Rest: On CL both should rest for ~3-5min as this allows for max. voluntary activation of motor units thus leading to heavier loads being lifted (Robinson et al 1995, Pincivero et al 1997). From there AE (if any) can be done with shorter rests of 30-60s to accumulate more total volume & produce greater acute increases in anabolic hormones (Kraemer et al 1990, Gordon et al 1994) ➖ Diet: Slight kcal surpluses are key for growth (Garthe et al 2011) with HUGE surpluses only leading to similar gains in LBM but with additional fat gain (Garthe et al 2013). However, OVEReating will undoubtedly fuel training so if training for max strength with no concern for fat gain large surpluses can help if not keep it small, - Make sure to leave a like and follow us for more amazing content 🏆🔥
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Those Legs🔥💪 Follow @the@thefitnesschain Follow @thefitnesschain Dm for Credit ➖➖➖➖➖➖➖➖➖ 👉 ➖➖ ➖➖➖➖➖➖➖ #Fit#ess #body # #beastmode#gymlife #fitfam #fitnessmotivation #workout#supplements #nutrition #shredded #fit#bodybuilder #eatclean #goals #change#transformation #motivation #health #life #look#lean #strength #proteins 💪 💯
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When life sucks. Just say fukitol and hit the steel. Itll never leave you, disappoint you and it's always consistant! #isymfs #beastin #beastmode #onemorerep #gains #gainschaser #ironaddict #ironaddicts #fukitol #pushingweight #heavymetal #0fnexcuses #killinit #putinwork #payingdues #payingrent #gymlife #dadbod #dadswholift #hotdad #gymdad #savage
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And just like that, the race is over... I finished, got my banana and shirt, got my medal right here, still have mud, dirt and sand all over my hair, but the adventure never ends here. I’m feeling blessed everyday and thankful for a strong body and will to conquer goals and obstacles everyday. Woke up with a minor swollen ankle but hey, if you have everything under control, then you’re not moving fast enough right?Stay tuned for more #spa#spartanrace post coming your way. Looking forward to end the season at ATT park in 2 weeks and completing my #trifecta x4 AROO 💪🏼🏃🏻‍♀️🤜🏼 #trifectatribe #spartanwomen #spartanstrong #medalmonday #fitmom #fitnessgirl #noexcuses #bea#beast #pinoyocr #aroo #ocr #ocrlife #sunset #goldenhour #spartan #spartanok #spartanlife #riseabove #beast #noexcusemom #fitnessmotivation #fitlife #bodybuilding #trifectachaser
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