- whether you lift or do cally do a full body workout every 2 days. Don't do bro splits. Reason: protein synthesis.
Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR.
Mixed muscle protein synthesis and breakdown after resistance exercise in humans.
American Journal of Physiology - Endocrinology and Metabolism. 1997 Jul;273(1 Pt 1):E99–E107.
DOI: https://doi.org/10.1152/ajpendo.1997.273.1.E99 - SAID - specific adaptation to imposed demand. wrong, insufficient or excessive impossed demand = lack of results
- Progressive overload / Recovery Balance. Most people are so far off getting this balance correct they are simply wasting their time.
the other one I see endlessly around summer is using exercise to lose weight. you lose weight by restricting eating. the unwritten secret - lean people are always slightly hungry.
@goliath what the hell is a bro split? 🌈
Back and bi's
Chest and tri's
1 leg day a month
The bro split
Nice! lol. obviously I have more to learn I’ve never been a gym rat.
neither, it's kind of stupid culture.
there's a book called convict conditioning. it's a cally guy who pretends to be some prison inmate. a decade later he still denies he ghost wrote the book, but anyway that book has excellent advice around the 6 basic movement patterns and it's a great book to read for general no equipment no gym conditioning
https://stasher.news/uploads/1020
Cool! I’ll give it a read. Thanks!
it's a convict book, we steal it.
I stole it from the internet. It was just sitting there like nobody really wanted it.
one time my neighbors wifi tresspassed into my yard so i cracked it and used it for 2 years, just like his cat
I think he means chest and bi's, back and tri's and skipping leg day.
Yes, that's what he means. It's a form of segmenting your workouts to two body parts per day. It also infamously involves skipping leg day. Often considered male vanity workouts.
oh… thanks!
My understanding is it's two a days.
In triathlon we do them a lot but the window between sessions needs to be 6+ hours and they both can't be for the same reason. They need to aid one another.
So triathlon would be morning intervals on the bike/run that is the hard A session for the day to build up the threshold engine. That is the one that requires the protein synthesis
So your B session has to respect that to facilite gains. So my B session is then just a recovery swim nothing that pushes my HR or pace into zone 3. It's to move blood around while still helping maintain cardio fitness.
So I would assume lifters doing upper and body in same day but that is to much demand on the body and if you did a hard set in the AM then you are already in your recovery window and now confusing it with a hard set later in the day again.
You can do this if it's your fucking job and you have a team of bros...but average people...it's just to much.
I'd push back on you lose weight by restricting calories. It's just not that simple. Calories in and calories out should be thrown out.
Putting calories in one envelope is a problem because every calorie contains a different amount of energy and also some have thermal effect.
They are also each unique in there nutritional profile. An egg has 13 of the 14 essential amino acids; where's white bread has nothing. So the food itself is still more important than the calorie again.
An egg is as close to perfect you can get for a meal for a human. It's nutritionally profile is top notch it even contains pro-hormone D.
So again what is a calorie?
Fat has almost 9 kcal to a gram whereas carbs and fat are around 4 kcal but protein requires 30% of that to break it down.
So people "restrict" calories but at the same time they begin restricting nutrients.
You need to understand what calorie is and what comes with it before restricting your calories.
Do your restrict carbs, protein or fat...and also alcohol because the body will and does process it as energy but always first because it's a toxen.
Just like sugar. Yeah sugar is a toxin to the body. That's why it trys so fucking hard to keep it under control. You know you only have 5ml a teaspoon of glucose in your bloodstream at any given time. Then people eat 300 grams of carbs and wonder why they gain weight.
There's is such a thing as skinny fat and this is that problem.
You can restrict your calories but if your body doesn't know what it's doing with them or you for that matter you still can get fat.
Example: you restrict your calories but the now you are consuming non-esstential carbohydrate when your body really need protein and fat.
This is why I don't have my clients chase calorie counting.
I teach them order of operation in what to eat so the body has the opportunity to use the nutrients. Then teach them to eat to saitey.
The body has a natural set point. Restricting eating does help people lose weight.
What it doesn't do is actually teach them to listen to there bodies own hunger cues to know when to stop eating, and when to actually start eating.
@monerostar this is all fantastic information. You should definitely write some articles and post them up. The people need this education.
Thank you for your knowledge and for sharing it.
Thanks!
Yeah fitness and nutrition are super important to me so I was happy to see this turf!
I'll certainly come up with something to post in it!
everything is more finesed but if yiu want to get leaner you cannot outwork a bad diet and macronutrient super science isnt going to override eating 3 x the calories you need. Likewise if you want to gain muscle you cant eat it on. In most domains of life people need experts to make things simple not complex
Agreed on simple, that's the whole point of my order of operation. People don't need macronutrient super science, they need one rule to start with. Protein and fat first, real food, eat until you're satisfied and stop there. The calories take care of themselves when the nutrients are in.
CICO looks simple on paper but it's the most complicated thing to live. Weighing everything, being hungry, relapsing.
And you're right, nobody outtrains a bad diet. In my clients the bad diet is almost always the nutrient poor one first. Fix that and the lean part stops being a fight