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DAILY MOTIVATION

EXERCISE OF THE DAY

SIDE LATERAL BARBELL RAISES

This is a great variation of the side lateral raise instead of using a dumbbell or cable because not only does it isolate the medial head of the deltoid (shoulder), but also balancing the barbell during the lift incorporates the stabilizers giving you size, strength, and separation! You don't need to go super heavy on this exercise just focus on controlling the weight and squeezing at the top! Watch This Video

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CAN I GET RESULTS WITH MACHINES?

What do you think of when you think of weight training? Someone doing heavy squats? Powering through a bench press? The thunderous boom of someone slamming their deadlift down? Most people think free weights are synonymous with weight training. So, what if you don’t want to or can’t lift free weights? Does that mean you’re out of luck?

Luckily, the answer is NO. In fact, with the right equipment, you can get the same results on machines and cables as you could with barbells and dumbbells.

BENEFITS TO MACHINES:

Removes Limiting Factors: Free weight exercises are great for making serious gains. However, they also include stabilizer muscles that limit your ability to increase your weight. For example, bent-over barbell rows are limited by how much weight your lower back can support. However, you can move heavy weights on a chest-supported row without any limitations imposed by your lower back. Machines can help you overload a muscle group with heavy weight without being limited by some stabilizing muscles.

Helps Isolate Muscle Groups: This goes hand in hand with the previous benefit. In compound free-weight movements, it’s easy to cheat through the movement. You can use leg drive to help move a standing shoulder press, bring your chest down during a bent-over row to limit the range of motion, or even swing the weights in dumbbell curls to get through the bottom of the movement. This can help you lift heavy weights but can also stunt your progress and lead to injury. Machines can help remove momentum and cheat reps from your lifts, allowing you to focus on the muscle groups you’re training.

Safety: Free weights aren’t dangerous, but they do carry more risk. If you have back problems, shoulder issues, knee aches, etc., you may be unable to do some free-weight movements without pain. Machines can help reduce the stress on your injured areas and allow you to build muscle without risking more injury.

No need for a spotter: If you’ve gone for a PR on a bench or a squat, you know there’s a real chance that once the weight goes down, it may not go back up. That’s why you want to PR with a spotter, to help make sure you live to try again another day. Unfortunately, sometimes your gym buddy can’t make it, or you prefer to work out before anyone is awake. Luckily, machines like the Smith machine and leg press have safety latches, while others are built to allow you to fail safely. So, you can still make serious gains even when Greg skips your 5 AM workout.

Beginner-friendly: This combines all of the above points. If you’re new to the gym, you may be a little confused or intimidated by the free weights. The machines are a good learning tool to ease into working out. They describe the muscles you are working out, allow you to change weight easily, and can help you build strength and endurance safely.

Machines are a tool in the gym, just like free weights and cables. There isn’t a one-size-fits-all all recommendation for the gym. Everyone’s body, goals, and needs are different. If you love free weights, you can use them. However, if you want to use machines, you’ll still be able to make some incredible gains.

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COUNTING CALORIES

Do I Need To Count Calories?

That’s a great question! Calories are a unit of energy we gain from foods. Do you need to count calories? No! But the reasoning behind that answer may surprise you.

I’m going to break it down simply here. Your body is like a 🏦 account. If you spend too much, you have to dip into your savings. On the other hand, you can add to your savings if you earn more than you spend.

If I spend $2,000 but earn only $1,500, I’ll need to pull from my savings to cover the difference. The same is true for your diet. If I burn 2,000 calories but only eat 1,500 calories, then I’ll need to break down some fat and muscle stores to provide that energy. This is called a “caloric deficit.”

Similarly, if I spend $1,000 but earn $2,000, I have plenty left over to put into savings or invest. If I burn 1,000 calories but eat 2,000 calories, then I’ll store the extra calories in fat and muscle tissue. This is called a “caloric surplus.”

So, just like with a bank account, you CAN save money or overspend without tracking your money. However, everyone who wants to reach specific financial goals knows it helps budget and prioritize spending.

So, in short, you CAN reach your goals without counting your calories, but to maximize your results, I recommend planning out your caloric intake.

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TIME TO DO BETTR!

Happy Monday. Remember never to miss Mondays. Start the week off right. We are super excited to give you another outlet of motivation and tools to grow bigger and better every week.

BOOM 👊 – Joey Swoll