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#326; On training: OPTIMIZING YOUR BODY COMPOSITION FOR LONG TERM SUCCESS Brandon Da Cruz
Manage episode 421403209 series 3057089
Muscle
Macros
Micros
Metabolism
Movement
Mindset
Momentum
Muscle muscle muscle again
People want physique change yet we are sold numbers and fancy things
People struggle once they start chasing a way down or a leaner version of themselves - they think it looks like __________
But really it looks like ____
So lets talk about
▪️THE TWO MOST IMPORTANT FACTORS FOR BUILDING & MAINTAINING MUSCLE: RESISTANCE TRAINING & SUFFICIENT PROTEIN INTAKE - starting with training
MPS > MPB
The manner they train isnt conducive to the results they want
They chase FATIGUE vs a stimulus
Inspite of what they do vs because of what they do
Its not just fatigue ,its entertainment they want and its complicated over effective
VOLUME - the new thing of speaking so much on low volume now… its like speaking the best in the research without applying it to you. Prog overload
Super human
Chasing prs all the time will let you down
Drop sets need to be strategized
I loveee myoreps as an example but things need a strategy and standardization
People do too many fluffy things that arent effective
But if you are doing big for your buck exercises… things also look different
FEELING something =/= it being more effective
Training to failure and understanding what that feels like is a skill in itself and you do get better at it over time
There are exercises are are more SKILL and MOVEMENT to learn and others that are more muscle
Can we do short back and forths? I want to pull up my last IG post and go through each of my slides separately for you
MUSCLE is your metabolic currency
Muscle, Protein, the Muscle centric approach
TRAINING, the importance of muscle for women, and both these factors in the diet phase, the maintenance and after phase and why is it so important
RESISTANCE TRAINING
Progress is made when you are OUTSIDE of fatloss. Fatloss is the small non eventful part that reveals the progress you made NOT dieting.
Maintenance is life, its progress, its where more magic happens. Then you can add some calories where needed to push more progress in the gym
Progress is made IN THE GYM for physique goals
What it takes to build the physique - the importance of training. Training quality and then all things around training that need to be considered for building phases
Building phases don't always necessitate a surplus, but a surplus can make for a better environment for many. Fat can be lost much quicker than muscle is gained
▪️WHY YOU NEED TO FOCUS ON FAT LOSS & MUSCLE MAINTENANCE DURING A DIET RATHER THAN CHASING SCALE WEIGHT LOSS
▪️ other MOST COMMON BUILDING PHASE MISTAKES: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & TRAINING RELATED MISTAKES
What people do instead - if they arent getting sore anymore or if something plateaus they just change it vs realllly challenging it and forcing change and then seeing what else needs changing to improve upon that
Every new program its a total overhaul. Like you mentioned the KPI
Every 4 weeks…. Challenges do this… alot of coaches do this to “keep clients: and appease them but not to actually get them results
Which is why you need a great coach who is willing to have these convos and challenge you
Have joy outside of the gym and get in get out
What should be in a log book
You mentioned it with one of your guys still progressing a couple months in so you kept pushing him
Educate and empower - and going through the process and doing the thing is the best education you can get as well - sometimes we overthink ourselves out of ever realising results because there is that power of the brain
343 episodes
Manage episode 421403209 series 3057089
Muscle
Macros
Micros
Metabolism
Movement
Mindset
Momentum
Muscle muscle muscle again
People want physique change yet we are sold numbers and fancy things
People struggle once they start chasing a way down or a leaner version of themselves - they think it looks like __________
But really it looks like ____
So lets talk about
▪️THE TWO MOST IMPORTANT FACTORS FOR BUILDING & MAINTAINING MUSCLE: RESISTANCE TRAINING & SUFFICIENT PROTEIN INTAKE - starting with training
MPS > MPB
The manner they train isnt conducive to the results they want
They chase FATIGUE vs a stimulus
Inspite of what they do vs because of what they do
Its not just fatigue ,its entertainment they want and its complicated over effective
VOLUME - the new thing of speaking so much on low volume now… its like speaking the best in the research without applying it to you. Prog overload
Super human
Chasing prs all the time will let you down
Drop sets need to be strategized
I loveee myoreps as an example but things need a strategy and standardization
People do too many fluffy things that arent effective
But if you are doing big for your buck exercises… things also look different
FEELING something =/= it being more effective
Training to failure and understanding what that feels like is a skill in itself and you do get better at it over time
There are exercises are are more SKILL and MOVEMENT to learn and others that are more muscle
Can we do short back and forths? I want to pull up my last IG post and go through each of my slides separately for you
MUSCLE is your metabolic currency
Muscle, Protein, the Muscle centric approach
TRAINING, the importance of muscle for women, and both these factors in the diet phase, the maintenance and after phase and why is it so important
RESISTANCE TRAINING
Progress is made when you are OUTSIDE of fatloss. Fatloss is the small non eventful part that reveals the progress you made NOT dieting.
Maintenance is life, its progress, its where more magic happens. Then you can add some calories where needed to push more progress in the gym
Progress is made IN THE GYM for physique goals
What it takes to build the physique - the importance of training. Training quality and then all things around training that need to be considered for building phases
Building phases don't always necessitate a surplus, but a surplus can make for a better environment for many. Fat can be lost much quicker than muscle is gained
▪️WHY YOU NEED TO FOCUS ON FAT LOSS & MUSCLE MAINTENANCE DURING A DIET RATHER THAN CHASING SCALE WEIGHT LOSS
▪️ other MOST COMMON BUILDING PHASE MISTAKES: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & TRAINING RELATED MISTAKES
What people do instead - if they arent getting sore anymore or if something plateaus they just change it vs realllly challenging it and forcing change and then seeing what else needs changing to improve upon that
Every new program its a total overhaul. Like you mentioned the KPI
Every 4 weeks…. Challenges do this… alot of coaches do this to “keep clients: and appease them but not to actually get them results
Which is why you need a great coach who is willing to have these convos and challenge you
Have joy outside of the gym and get in get out
What should be in a log book
You mentioned it with one of your guys still progressing a couple months in so you kept pushing him
Educate and empower - and going through the process and doing the thing is the best education you can get as well - sometimes we overthink ourselves out of ever realising results because there is that power of the brain
343 episodes
All episodes
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