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SUNDAY MOTIVATION

EXERCISE OF THE DAY

BACK BUILDER 🪽

LIFT BETTR

WIDEN YOUR FRAME ↔️

Nothing outlines a physique like some severe boulder shoulders—specifically, big side delts. When you reach that capped, 3-D delt look, you look wider, your waist looks slimmer, and you create the coveted V-taper illusion. If your goal is transforming your physique, growing your delts should be at the top.

Plenty of movements target the side delts, but you can easily use momentum or accessory muscles to relieve the stress on these muscles. If you’ve been trying dumbbell lateral raises and overhead presses but are not getting the desired results, try these two variations!

Leaning Cable Raises/Bar Raises

This is a great variation on the traditional dumbbell lateral raises. Holding onto the cable machine or a squat rack and leaning away helps you increase your range of motion and targets the side delt.

You can use a cable machine or a preset bar for a nice continuous resistance profile. I like the preset bar because it adds an element of balance that forces me to keep the weight lighter and focus on form. Whichever you choose, be purposeful! You don’t need a lot of weight to get big results with this movement.

How to do Leaning Cable Raises

PRO TIP: Choose a lightweight. When done properly, you won’t need much to feel the burn.

Steps:

1. Attach a single handle to the cable machine's low pulley. Select a weight you can handle for 10-15 reps with good form.

2. Grasp the handle with the hand furthest from the machine. Use your other hand to grab onto the machine for stability (you can hold the vertical beam). Step away from the machine and lean slightly away from the cable, keeping your feet together.

3. Keep your torso stationary and stand tall. Start by holding the handle by your side with your arm slightly bent. Your palm should be facing inward (toward your body).

4. Exhale as you slowly raise your arm out to your side. Keep your elbow slightly bent and lift until your arm is parallel to the floor (shoulder height). Focus on moving the weight with your shoulder and not using momentum or traps to assist.

5. Hold at the top for a brief moment, squeezing the shoulder muscle.

6. Inhale as you slowly lower the cable back to the starting position in a controlled manner.

7. Perform the desired number of reps. After completing a set, switch sides to work the opposite shoulder.

How to do Leaning Bar Raises

PRO TIP: Use a lighter weight than you would with a dumbbell. The size makes it more difficult to control.

Steps:

1. Grab a straight bar that you can handle for 10-15 reps with good form.

2. Grasp the bar with the hand furthest from a stable surface (a squat rack or cable machine works). Step away from the stable surface and lean slightly away from the cable, keeping your feet together.

3. Keep your torso stationary and stand tall. Start by holding the handle by your side with your arm slightly bent. Your palm should be facing inward (toward your body).

4. Exhale as you slowly raise your arm out to your side. Keep your elbow slightly bent and lift until your arm is parallel to the floor (shoulder height). Focus on moving the weight with your shoulder and not using momentum or traps to assist.

5. Hold at the top for a brief moment, squeezing the shoulder muscle.

6. Inhale as you slowly lower the straight bar back to the starting position in a controlled manner.

7. Perform the desired number of reps. After completing a set, switch sides to work the opposite shoulder.

EAT BETTR

CAN I EAT FAST FOOD & MAKE GAINS? 🤔

A Big Mac, fries, and a Coke—a quick, cheap meal we've all probably had growing up, but now you're more health conscious. Can you still have that and make gains in the gym?

I think you know the answer….

Yes.

Let me explain before you start presuming Ronald has cut me a Big McCheck. 

At its core, fast food is ultra-palatable. It is chock full of fat, sugar, and salt to make the food delicious. Even better, it's convenient to pick up and go.

So, we know these high-calorie options are easy to get and even more accessible to overconsume.

However, they are also still food. These foods are made up of proteins, carbs, and fats and usually have a user-friendly interface explaining the nutrition information of your meals. That means you can see if and how these meals can fit into your meal plan.

Here are my top 3 tips for eating fast food and making gains.

1. Look up nutrition information ahead of time. As I said, these companies have easy-to-read nutrition information. Look up your favorite meals. Check out the sides, add-ons, etc. You'll be surprised at how many calories some meals may be. However, you can also be amazed at some options you thought were off-limits! Pro tip: McDonald's cream is only 200 calories and 5 grams of fat!

2. Size Matters. We always want to push for more in the gym, but maybe not in the drive-thru. A small fry can be less than half the calories of a large. Choose the calorie and monetarily economical choice, saving your calories for higher-quality food later.

3. Enjoy in moderation! Yes, you CAN work these meals in. However, the majority of your calories should come from high-quality food sources. Fast food can be a nice treat or help in a pinch, but there are better options for your goals.

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