🎶Neffex: Fight Back
Talal @bu6illi & Eesa @eesaals
2 great lads that approached me 10 weeks ago about helping them with their bench press. Both guys had maxes in the mid 150s 9 weeks ago.
5 things were the focus of the program I gave to them which was tweaked on a daily basis with nothing set in stone.
1) High Frequency (benching 4x a week)
2) Moderate to heavy weight with limited sets taken to near failure
3) Weight progression tailored to their day to day results in the gym
4) unload weeks every 3rd to 4th week
5) Submaximal heavy singles
In addition to all the benching the guys performed several other compound movements spread over 5 training days. These included standing military presses, close pulldowns, facepulls, cable rows, squats, deadlifts, leg presses and some rotator cuff and core work.
Eesa had a legit chance of breaking the Irish all time any fed raw bench record later this year if he so chooses, the guy is a freak. Talal is one of the the sickest classic physique guys I have seen living in Ireland. Check out his profile for some amazing shots, in particular his vacuum pose and another where he is outangling top IFBB Pro big Ramy.
Im sick of seeing people every day wasting their time in the gym with overly fluffy, fuckarounditis exercises with no real concept of programming and progression. If you wanna get strong and or jacked then hit me up. If you are already strong and want to get stronger then hit me up. Want to lose some fat for the summer while simultaneously getting stronger then what are you waiting for.
Friday evening pull session.
Nutrition and sleep haven’t been the best this week. Time to sit down the weekend rest this ankle and get my head back in the game.
This week I spent way too much time on my phone excessive use makes me feel unproductive, demotivated and affects my sleep.
Most of us are guilty of it might download the app space and monitor my time on it.
Tips to build muscle.
1. Poor execution of exercises. If the goal is to build muscle, it's not about moving a heavy load from A to B it's about moving a heavy weight from A to B with intent to stimulate the muscle.
2. Progressive overload- Progressing weights over time. Women I find are too hesitant to push heavier loads. Men are the complete opposite they push weights up too soon and forms all over the place. Women you're smart don't be afraid. Men, you're dumb use your brain.
3. A calorie surplus- First of all you have to get lean to bulk. If you have never been lean before you shouldn't be bulking.
Too much bodyfat will lead to a decrease in anabolic sensitivity (your ability to build quality muscle). How much of a surplus should I be in?
It depends on the individual, but 200-300 calories can be a good guideline adjusting from there.
4. Sleep and nutrition should be prioritized if you want to train hard getting 4hrs sleep a night isn't ideal, and neither is consuming all your calories in junk food. Poor sleep quality and diet= Poor performance and recovery.
5. Protein intake-
A calorie surplus and a high protein intake= Increased muscle protein synthesis and decreased muscle protein breakdown.
Majority of vegans in my experience do not understand enough about nutrition and building muscle as a vegan. Leucine is a critical amino acid for muscle protein synthesis and one they should watch out for.
Exactly what it says ⬆⬆ The biggest tip I can give in terms of a physical and mental mindset towards your weightloss goals is
💥 DON'T TRUST THE SCALE FOR WEIGHT LOSS 💥
The scale does not show a true representation of what exactly is going on with your physical appearance but most ppl have that mental mindset that if the scale numbers are not going down no progress is been made which is completely false 😁
Use the scale as a starting point then give it to someone to hide 👍
Other more true representations are
1.how your clothes feel(are they getting loose)
2.pictures(they never lie)
3.how you feel day to day(confidence/mood)
4.people's comments( there's no better satisfaction when ppl notice your dropping weight)
Pull session with @collyhughes
One ankle, no ankle the show goes on!
No leg day though maybe in a couple of days.
It’s recovering nicely wasn’t too bad probably would have been alright if I didn’t try play on like the alpha male I am.
Say another 2kg-3kg of weight to drop before I’m proper lean.
Digestion has improved massively since upping my Vit D dosage. So hopefully be entering a bulking phase soon.
In the best place physically and mentally I have been since August 2017.
No macro counting, no calorie counting just whole food and a variety of it.
Sitting at 80.5kg compare to 85kg 6 weeks ago(was no need to be that weight was enjoying life a little too much 😂) #irishfitfam#fitfam#rows#rawgyms
It's been a goal of mine for the last 2yrs to squat 4 plates one day...that day finally came! This time last year my squat 1RM was around 155kg, I started following @ogus753 program for strength progressions...today warming up felt light and fast so went for it and hit 180kg alot smoother than i thought would!..
Patience and Consistency wins the race!..