Training & Nutrition Tip

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🔥Deloads🔥
By (.tomar.fitness)

A deload is a period of time, usually a week, where you back off your volume and/or intensity at the gym. The purpose is to give your body a necessary physical and mental break after a period of intense training to prevent burnout and to ensure you make progress long term.
When? I suggest deloading every 6-12 weeks. Closer to 6 weeks if you’re following more of a strength based program and closer to 12 if you focus mostly on hyPERtrophy. If you’re a beginner, you can go longer, probably closer to 6 months. You should do it before you start to feel like you actually need it because at that point, a week might not be enough to recover.

How? There is no “wrong” way to deload. Don’t overthink it. The whole point is just to back off and let your body and mind recover. You can reduce your volume by doing less sets or workouts per week, reduce your intensity by doing less weight, a combination of both, or you can even take a complete week off.
You should deload whether bulking or cutting and can keep your diet the same. You can continue to do cardio but if you do HIIT, you might want to switch to lower intensity for the week. If you decide to drop cardio for the week, then you might want to reduce your calories a little to compensate.

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𝐁𝐄𝐍𝐂𝐇 𝐏𝐑𝐄𝐒𝐒 𝐒𝐄𝐓 𝐔𝐏 𝐂𝐇𝐄𝐂𝐊𝐋𝐈𝐒𝐓
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📍This is only the beginning part of the lift but I feel is the most important part of this lift. Making sure you’re set up correctly before you execute the lift can prepare you mentally and physically. A checklist such as this ensures you are going into the lift with purpose, the right mindset, and technique. This will help reduce the likely hood of getting injured as your progressively increase the weight.
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📍With the bar unracked, with your arm straight, your wrist, elbow, and shoulder should line up vertical when looking from the side. This is pretty much a resting position before you begin to bring the bar down.
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1️⃣Shoulders should be retracted and depressed throughout the lift.
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2️⃣Feet should be anchored to the floor providing a good base of support.
The best way to anchor your feet is to have them flat on the ground to have a better transfer of force for leg drive.
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3️⃣Brace
This ensures rigidity in the body making the lift potentially feel lighter.
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4️⃣Keep your glutes on the bench. This helps stabilize your body.
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5️⃣Natural Arch
The arch in your back should be natural and typically happens because your shoulders are retracted and glutes are on the bench with feet on the ground. You shouldn’t force yourself to create an arch in your back. (This doesn’t apply to powerlifters, I’m talking about the average lifter who’s just trying to make some gains)

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𝐒𝐐𝐔𝐀𝐓 𝐃𝐄𝐏𝐓𝐇 𝐅𝐎𝐑 𝐌𝐀𝐗 𝐌𝐔𝐒𝐂𝐋𝐄 𝐆𝐑𝐎𝐖𝐓𝐇
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📍There were two squat depths that were looked at.
1️⃣Half squat (90 degree knee bend)
2️⃣Full squat (140 degrees knee bend)
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1️⃣Half Squat
Increased vasti (quads) muscles similarly to the full squat. (With the exception of the re**us femoris muscle in the quads muscle group)
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2️⃣Full Squat
Was found to be better at increasing glutes and adductor size.
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📍Overall, regardless of depth, the squat was not found to be good at developing the hamstrings and re**us femoris. This makes sense because both muscles cross the knee and hip joint. The muscles will not be changing lengths and will help more so to stabilize.

📍Thus, the squat may not be effective in developing the re**us femoris and hamstring muscles and will need different exercises if you want to target these muscles better.
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📍Of course not everyone can get to a full squat position so it’s important to assess your individual needs.
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Reference
Effects of squat training with different depths on lower limb muscle volumes by Keitaro Kubo et al.
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Don’t get discouraged if you don’t get it at first. As long as you stick with it and are looking to improve you’ll get there.

🔥Avoid Injuries🔥
By (.tomar.fitness)

⁣A lot of you wanted to know how to avoid injuries.⁣ There are several things that could have an impact on how to prevent injuries.

WARM UP PROPERLY: I don’t mean spending time on the treadmill here. Do multiple warm-up sets before your lifts and slowly increase the weight. Only start lifting your working weight, if you feel ready. The best warm up for a specific exercise is the exercise.⁣

TAKE TIME TO RECOVER: Muscle recovery can take 48 - 72 hours. If you don’t give your body time to recovery, the injury risk can increase drastically. Also don’t neglect your sleep 7-9 hours per day should be the goal.⁣

WEAR THE RIGHT FOOTWEAR: Especially during exercises like the squat or deadlift you want to wear flat and firm shoes. Not running shoes with a soft cushion!⁣

PROPER FORM: Make sure to learn the correct technique before you start increasing the weight on the bar.⁣

DON’T NEGLECT MICRONUTRIENTS: Vitamins and minerals play an important role in the human body. I would highly recommend to get 800g fruits and veggies a day to insure you don’t lack in nutrients.⁣

AVOID EGOLIFTING: You don’t lift to impress others, you are doing this for yourself. Leave the ego at the door and only use weights you are able to control.⁣
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🚨BUILDING MASSIVE ARMS🚨

✔️These are all great exercises for building bigger and stronger Biceps & Triceps, BUT, you will need to be in a calorie surplus to build muscle - unless you're a beginner or overweight, but for long-term muscle growth, you'll need to be in a calorie surplus while progressively overloading your training.
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✔️The first exercise on both sides are compounds and they're both great for building strength and muscle mass. Always start with your heavy compounds first, before moving on to your isolation exercises.

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💯 Calories of nuts !

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The most important concept to understand when looking to lose or gain weight is Calories in vs. Calories out.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It all boils down to this.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are eating fewer calories than you are burning then you will lose weight. This is called a calorie deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are eating the same number of calories that you are burning then your bodyweight will remain the same. This is called calorie maintenance.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are eating more calories than you burn, then you will gain weight. This is called a calorie surplus.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now often you hear people say ‘I’m in a calorie deficit, but I’m not losing weight?!’⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The truth is, this person is NOT in a deficit, even though they may think that they are.⁣
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