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SATURDAY MOTIVATION

EXERCISE OF THE DAY

SHRED YOUR SHOULDERS 🔥

LIFT BETTR

4 TIPS TO BREAK YOUR BENCH PLATEAU 💪

If you’ve ever gone to the gym, someone has probably asked you, “what’s your bench”?

While I don’t think a big bench is needed, I’d be lying if I didn’t admit that I liked to lift heavy when I was younger.

I get it.

There’s nothing better than loading up that barbell, pushing heavy weight, and feeling that insane chest pump.

Unfortunately, a lot of lifters hit a wall in their bench training and stall or even backslide.

If your numbers have stalled, it’s time to refine your technique, increase frequency, apply progressive overload, and incorporate overloaded negatives. Here’s how.

1. Fix Your Form

Perfecting your form is crucial for maximizing strength and preventing injuries. Key points to focus on:

• Scapular Retraction: Keep your shoulder blades squeezed together to create a stable base. (Sheathe the blades)

• Leg Drive: Plant your feet firmly and drive through your legs for extra power. (Don’t kick your legs or place them on the bench)

• Bar Path: Lower the bar in a slight arc to the lower chest, then press it back up in a natural curve.

• Grip & Elbow Position: Use a grip slightly wider than shoulder-width, and keep elbows at a 75-degree angle to avoid unnecessary stress on the shoulders.

2. Bench More Frequently

If you're only benching once a week, it’s time to increase frequency. Training bench 2-3 times per week allows for more practice and muscle adaptation. Try:

• Heavy Day (Low Reps): 3-5 sets of 3-5 reps at 80-90% of your max.

• Moderate Day (Higher Volume): 4-5 sets of 6-10 reps at 65-75% of your max.

• Technique/Speed Day: 6-8 sets of 3 reps with lighter weight (50-60%) focusing on explosive power.

3. Progressive Overload

To build strength, gradually increase weight or reps. If you can’t add weight yet, increase reps or reduce rest time between sets to keep progressing.

4. Try Overloaded Negatives

With a spotter, load the bar 5-10% heavier than your 1-rep max and slowly lower it for 3-5 seconds before they assist you in lifting it back up. This builds eccentric strength, which translates to more power in your regular lifts. DO NOT try this without a spotter as you won’t be able to lift the bar back up and being trapped under the bar is no way to increase your bench/lifespan.

Final Thoughts

Breaking a plateau requires a strategic approach. Dial in your form, bench multiple times a week, apply progressive overload and incorporate overloaded negatives to push past your sticking points. Stay consistent, and you’ll see your bench go up in no time!

EAT BETTR

IS EATING BEFORE BED RUINING MY GAINS? 📝

The idea that eating before bed leads to weight gain is a common myth.

In reality, weight gain is determined by your overall calorie intake versus expenditure.

If you eat late at night but remain within your daily calorie needs, you won’t magically store more fat just because of the timing!

Still, it can have some unintended effects on your precious gains…

Calories In, Calories Out

Your body doesn’t have a "fat-storing mode" that kicks in after 8 PM. Fat gain happens when you consistently consume more calories than you burn. Whether you eat your final meal at 6 PM or midnight, what matters most is your total daily intake. If it did, that’d be a big problem for people working the night shift!

The Downsides of Late-Night Eating

While eating before bed won’t inherently make you gain fat, it can still have some downsides—especially when it comes to sleep quality and hunger regulation.

1. Impaired Sleep
   Eating too close to bedtime can disrupt sleep, especially if you consume heavy, high-fat, or spicy foods. Digestion requires energy, and going to bed with a full stomach can make it harder to fall and stay asleep. Poor sleep can negatively affect your metabolism and even increase cravings the next day.

2. Increased Ghrelin (the Hunger Hormone)
   Late-night eating can also influence hunger hormones. Poor sleep is linked to higher levels of ghrelin, the hormone that makes you feel hungry. At the same time, it can suppress leptin, which helps regulate fullness. This can lead to increased appetite the next day, making it harder to stick to your calorie goals.

The Bottom Line

Eating before bed won’t make you fat as long as you're within your calorie needs. However, it may affect your sleep and hunger hormones, making weight management more challenging in the long run. If you’re prone to late-night snacking, be mindful of portion sizes and opt for lighter, protein-rich foods to support better sleep and satiety.

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