FEEL BETTR

FRIDAY MOTIVATION

EXERCISE OF THE DAY

CALVES ADVICE 🦵

LIFT BETTR

BICEP BLASTER 💪

If I were to ask you what the hardest part of a lift was between lowering the weight and lifting it up, which would you choose? I’d bet you’d say lifting and you’d be right.

It’s called weight lifting for a reason.

But, you’re right for another reason, too! We are stronger in the eccentric (downward) portion of the lift than we are in the concentric (the upward portion). You can control considerably more weight as you struggle to lower the bar/machine safely than lifting it.

You can use that difference in weight bearing ability to make significant gains!

Step 1. Find a machine that you can use with one arm/leg or two.

Step 2. Choose a weight that is 10% higher than your max with one arm/leg.

Step 3. Perform the concentric part of the movement with two arms/legs and then the eccentric with 1.

Step 4. Repeat for desired amounts of reps.

I love using this approach to really tax my biceps. Here are two great ways to overload your biceps!

Seated Curl Machine

Pro Tip: Find a seated curl machine that moves both handles in unison. This will not work if both arms move independently.

1. Sit down and adjust the seat height so that your arms are aligned comfortably with the machine’s handles. Your elbows should be at the same height or slightly lower than your shoulders. Your back should rest against the back pad for proper support.

2. Select a weight that is 10% higher than your 1 arm 1 rep max. If you don’t know what that is, choose a weight that you can comfortably lift with 2 arms first.

3. Grip the handles firmly with an underhand (supinated) grip, palms facing up. Keep your hands shoulder-width apart and your arms fully extended but not locked out.

4. Sit upright with your back against the pad and your feet flat on the floor for stability. Ensure that your elbows are stationary throughout the exercise, resting on the pads if the machine has them.

5. Begin by slowly curling the handles upward towards your shoulders by contracting your biceps. Exhale as you lift the weight, keeping the motion smooth and controlled.

6. At the top of the movement, when the handles are near your shoulders, pause and squeeze your biceps for a second to enhance muscle activation.

7. Carefully release one hand so that you are supporting the weight with one arm.

8. Lower the Weight Slowly. Inhale as you slowly lower the weight back down to the starting position. Maintain control of the weight as you extend your arms fully (but don’t lock your elbows).

9. Switch hangs and repeat steps 5-8. Repeat for the desired amount of sets and reps. 

Preacher Curl Machine

1. Adjust the seat so that when you sit down, your arms rest comfortably on the padded surface of the machine, with your armpits just touching the top of the pad. Your elbows should be slightly over the edge of the pad for full extension.

2. Choose a weight that is 10% above your single arm max.

3. Sit down on the bench, making sure your chest is pressed firmly against the pad and your feet are flat on the floor for stability. Grip the handlebar (or the EZ bar) with an underhand (supinated) grip, keeping your hands shoulder-width apart.

4. Fully extend your arms on the pad with a slight bend at the elbow to avoid locking them. Keep your wrists straight to avoid strain and ensure you’re targeting your biceps.

5. Slowly curl the weight towards you, focusing on using your biceps to lift. Exhale as you curl the weight up. Keep your upper arms stable and glued to the pad.

6. Once you've brought the weight as close to your chest as you can, pause and squeeze your biceps for a second to maximize contraction.

7. Gripping the handle, release one hand, and support the weight with one arm.

8.  Inhale as you slowly lower the weight back down in a controlled manner to full extension. Don’t let the weight drop quickly; lowering it slowly ensures muscle engagement throughout the movement.

9. Grab the weight with two hands again and curl it up. Repeat steps 7 and 8 with the opposite arm.

10. Repeat for the desired amount of sets and reps.

EAT BETTR

SWAP DINNER FOR A PROTEIN SHAKE? 🤔

Protein shakes are quick, easy, and (sometimes) delicious options for hitting your protein goals. Since protein is the building block of muscle, can be cheaper than a meal, and is incredibly convenient, you can swap out your meals with a protein shake.

The answer is…that depends.

Protein shakes are made of very high-quality whey protein. That makes them the ideal choice to add to your diet to hit your muscle-building goals.  They are equivalent to a nicely sized chicken breast, without needing to cook and store it. That’s great!

But ask yourself, would you replace all your meals entirely with chicken breasts? Probably not.

Whey protein is rich in protein and calcium but lacks carbs, fats, fiber, and micronutrients.

Don’t try to routinely replace entire meals with a protein shake. This will leave you lacking in other macro and micronutrients. Plus, protein shakes are low calorie, so you’ll most likely under consume calories or end up raiding the fridge at night to make up lost calories.

You should treat whey protein as a supplement to your diet, not a stand in.

Have a scoop of whey for a quick protein source in the morning alongside your oatmeal, toast, fruit, or cereal. You can also have it post-workout or right before bed with some almond milk and fruit.

Or, if you know you’ll be having carb and fat-heavy meals later, you can front-load your protein via whey protein shakes. This will let you enjoy your pastas, pizzas, and sushi without worrying about missing your protein goals.

As with all supplements, whey protein is a valuable tool, not the whole toolbox. Use it within a complete and balanced diet and reap the rewards!

DO BETTR POLL

TAKE OUR POLL 🤝

BE BETTR

YOU NEED TO DO BETTR 👎

Stop trying to catch people looking at you in the gym to feel special! It’s NORMAL to look at others. - Watch Now

MEME BETTR

BETTR MEMES 🤣

THANK YOU

DO BETTR CREW!

Cap off the week with a huge win! Have a great weekend fam.

BOOM 👊 - Joey Swoll