I’m currently doing a 3 day training split- legs, push, pull- approximately twice a week. Sometimes I need an extra rest break so it takes me 8 days to train each muscle group twice.

I’m a firm believer that you need to train a muscle every 72 to 96 hours in order to really grow it as efficiently as possible. I focus my training somewhere between 5-7 sets per muscle group in each session. Deltoids are a little bit more complex because you have anterior, medial, and posterior, which all need to be addressed, as seen in the video above.

Each of these sets are taken near to failure. I believe that you have to be at least within a couple reps of failure in order to get the results you want. I also firmly believe you need 3-4 days between sessions of each muscle group to recover. In fact, we have recent evidence to suggest this. (See citation below)

Push day breakdown:

1️⃣ Seated overhead neutral press 3×10, 3 minute break between sets

2️⃣ Single arm reverse fly 3×10

3️⃣ Slight incline dumbbell press 3×8

4️⃣ Decline dumbbell press 3×10

5️⃣ Cable lateral raise 3×12-15

Source: Goulart, Karine Naves de Oliveira et al. “Time-course of changes in performance, biomechanical, physiological and perceptual responses following resistance training sessions.” European Journal of Sport Science, June 2020.

#pushday #upperbodywork #upperbodyworkout #chestday #dumbbellpress #reversefly #lateralraise #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

A study looked at 1-minute rest breaks versus 3-minute rest breaks and found that if you took shorter rest breaks you needed more sets to build muscle.

The reason for this is because after you do a challenging set, you need adequate rest in order to do another equally challenging set. With shorter rest breaks, you are still fatigued from your last set. So you can’t fully push yourself and therefore the next set is less effective. You may get a quicker workout, but you aren’t fooling your body. You aren’t getting the results you want. The ideal rest break is 2-4 minutes between sets.

Source: Longo, Ariel Roberth et al. “Volume Load Rather Than Resting Interval Influences Muscle Hypertrophy During High-Intensity Resistance Training.” The Journal of Strength & Conditioning Research, June 2022

#restandrecovery #fitnesstips #fitnesstip #workouttips #fitness #bodybuilding #training #muscle #gains #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Have you ever heard of or considered deloading your training? I deload every 8-12 weeks when I start to feel really beat down 🤕 and my tendons start to get achy.

Taking time to deload actually helps me get stronger in the long run. It prevents me from accumulating too much fatigue and no longer progressing in the gym.

The way I approach a deload is to drop my total number of sets per muscle group by roughly half and decrease the weight I use by roughly ⅔. I don’t altogether skip the gym, instead I just do an abbreviated, lighter session. This prevents me from taking a couple steps back and instead keeps me at baseline and helps me recharge my battery 🔋 In the following week, I’m back at it in the gym.

Costco diet remix:

1️⃣ Fresh Addition cooked chicken breast bites

2️⃣ Spinach

3️⃣ @yasso frozen Greek yogurt bars

4️⃣ Sliced grass-fed beef sirloin

5️⃣ Pickles

6️⃣ @realgoodfoods breakfast flautas

7️⃣ Kiwi

8️⃣ Sweet potatoes

#costco #costcobuys #costcofinds #costcohaul #grocerylist #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam