FEEL BETTR

FRIDAY MOTIVATION

EXERCISE OF THE DAY

BAND BENCH 💪

LIFT BETTR

GERMAN VOLUME TRAINING 🇩🇪

If you’ve never done German Volume Training, this is your sign to give it a shot. Known for its volume and intensity, this method challenges your muscles to grow stronger and fuller. It’s all about progressive overload, perfect form, and pushing through the burn.

Here’s how to structure a GVT chest workout:

1. Bench Press (Flat Barbell or Dumbbell)

• Reps & Sets: 10 sets of 10 (GVT style – German Volume Training)

• Why It Works: The sheer volume pushes your chest muscles to their limits, promoting hypertrophy and strength.

2. Incline Dumbbell Press

How to: Set the bench to a 30–45° incline.

• Reps & Sets: 4 sets of 8-10

• Alternative: Incline Barbell Press for heavier weight.

• Why It Works: Targets the upper chest to add height and shape.

3. Chest Fly (Machine or Dumbbell)

How to: For machine flies, sit with your back supported and bring the handles together in front of you. For dumbbell flies, lie on a flat bench, lower the dumbbells in an arc until your chest stretches, and bring them back together.

• Reps & Sets: 3 sets of 12-15

• Why It Works: Isolates the chest for that wide, full look.

4. Push-Ups (Bodyweight Burnout)

How to: Perform traditional push-ups or elevate your feet on a bench for more difficulty. Keep your core tight and lower your body until your chest nearly touches the floor.

• Reps & Sets: 2 sets of AMRAP (as many reps as possible)

• Why It Works: Finishes off the chest muscles by exhausting them fully, helping lock in gains.

Pro Tip:

German Volume Training isn’t for the faint of heart—it’s tough, but it works. The key is sticking to rest periods of 60-90 seconds between sets. That’s where the magic happens. Stay focused, push through, and watch your chest grow. Remember, you will have to drop the weight for this much volume. Don’t let your pride get in the way and drop the weight when needed!

EAT BETTR

EATING HEALTHY ON A BUDGET 💰

Eating clean doesn’t have to mean spending a fortune. With a little planning and some smart strategies, you can fuel your body with nutritious meals without breaking the bank. Here’s how to eat BETTR and save more:

1. Shop Smart with Whole Foods

• Why: Whole, unprocessed foods like rice, oats, beans, and frozen veggies are some of the cheapest and healthiest options available.

• How: Stock up on staples that last a long time. Buy them in bulk for even more savings. For example, a big bag of brown rice or a tub of oats can fuel you for weeks at a fraction of the cost of prepackaged snacks.

2. Buy in Season

• Why: Fruits and vegetables in season are not only fresher but also much cheaper. Plus, they taste better! You will find these foods on the perimeter of the grocery store.

• How: Check local markets or grocery store sales. Seasonal produce like winter squash or summer berries often comes at a bargain.

3. Plan Your Meals (and Stick to the List)

• Why: Planning ahead helps you avoid impulse purchases, which are often pricey and less nutritious.

• How: Write out your meals for the week and make a shopping list based on the ingredients you need. Stick to the list and avoid the temptation of flashy packaging.

4. Embrace the Power of Protein Staples

• Why: Affordable proteins like eggs, canned tuna, ground turkey, and dried beans are nutrient-dense and budget-friendly.

• How: Incorporate these into your meals. For example, make a chili with beans and ground turkey or whip up a veggie stir-fry with scrambled eggs.

5. Cook in Bulk

• Why: Preparing meals in larger quantities saves time, energy, and money. Leftovers are your new best friend.

• How: Make big batches of meals like soups, stews, or casseroles, and portion them out for the week. Store them in the fridge or freezer for easy grab-and-go options.

6. Don’t Fear the Freezer

• Why: Frozen fruits and vegetables are just as nutritious as fresh ones and often cost less. They also last longer, reducing waste.

• How: Use frozen spinach in smoothies, frozen berries for oatmeal, or frozen broccoli in stir-fries. They’re versatile and budget-friendly.

Pro Tip:

Healthy eating is all about consistency, not perfection. If you can focus on simple, whole ingredients and a little meal prep, you’re already ahead of the game—no need for overpriced health food trends.

DO BETTR POLL

TAKE OUR POLL 🤝

BE BETTR

SHE STAYED CALM 👏

I’m so impressed by how she stayed so calm and didn’t match this woman’s negative energy! 🙏🏼 - Watch Now

MEME BETTR

BETTR MEMES 🤣

THANK YOU

DO BETTR CREW!

Remember, change the things you look at, and the things you look at will change! Have a great weekend!

BOOM 👊 - Joey Swoll