FEEL BETTR

DAILY MOTIVATION

EXERCISE OF THE DAY

INCLINE BICEP CURL

Here’s another excellent bicep curl variation I love: the incline bicep curl with dumbbells. Position the bench to a 45° incline and sit with your back flat against it. Remember it’s not how much you lift, it’s how well you lift it! Choose a lighter weight to begin and focus on getting the form down first then increase the weight. Keep your elbows stable at your side, palms up, and get full range of motion with a great stretch all the way down. You want good, slow, controlled reps with a great squeeze at the top! Watch EOD Video Here

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SMITH MACHINES

If you've been in the gym long enough, I'm sure someone's warned you about the Smith Machine.

While this advice comes from well-meaning sources, it's not that black and white. There's nothing wrong with using a Smith Machine; it can be a great asset in many cases!

PROS:

1. Safety: The Smith Machine provides a guided vertical movement pattern with a fixed bar path. This makes it an excellent choice for those new to lifting, lifting without a spotter, or at higher risk of injury.

2. Stability: By removing the need to stabilize the weight, lifters can focus on pushing more weight. This can lead to greater strength and muscle gains!

3. Versatility: While primarily used for squats, the Smith Machine can also be utilized for various other exercises, such as bench presses, shoulder presses, upright rows, lunges, and calf raises, providing versatility in your workout routine.

4. Accessibility: The Smith Machine is commonly found in most gyms, making it easily accessible for individuals looking to incorporate resistance training into their fitness regimen.

CONS:

1. Limited Range of Motion: This is the most common complaint about the Smith Machine. The fixed path restricts the natural range of motion compared to free weights. This limitation can hinder muscle activation and functional strength development.

2. Muscle Imbalance: Because the machine stabilizes the movement, it can lead to muscle imbalances or weaknesses in stabilizing muscles, which are essential for overall strength and injury prevention.

3. Lack of Core Activation: The stabilization provided by the Smith Machine can reduce the activation of core muscles compared to free weight exercises, where core muscles are heavily engaged to stabilize the body during the movement. To counteract this, add core work to your workout routine.

The gym is filled with tools to help you reach your goals. No equipment will be perfect for everyone. Choose the tools that align with your needs and goals and you'll be able to crush your goals!

EAT BETTR

FASTED TRAINING

This is a classic question that bodybuilders have argued over for years. Some say that training fasted increases fat loss as it forces your body to tap into fat stores for energy. Others say it makes your workout less effective, leading to less intense workouts and less calorie burn. But which is correct? Well, it may be neither.

Studies have shown that fasted training, including morning cardio, doesn’t increase total fat loss when calories and protein are equivalent. That means that if you were to eat the same protein and calorie amount, you’d burn the same fat whether you did your workout fed or fasted.

Interestingly, you also don’t necessarily NEED to eat before your workout. We store carbohydrates in our muscles as glycogen. Glycogen helps fuel our workouts (plus it attracts water, helping our muscles feel full). While you may train fasted, you can still have stored glycogen left over from the previous day’s meals, allowing you to still lift with intensity. However, if you plan to do performance-based cardio for 90 minutes, you must ensure your glycogen stores are full.

So, when it comes to training fasted vs. fed, it depends on your goals, your workout, and you.

WHO SHOULD TRAIN FASTED?

If you find it tough to eat before a workout or are working out very early in the morning, you may find some benefit in training fasted. Additionally, training fasted doesn’t increase total fat burning, but it can save your calories for later in the day. So, if you work out early in the morning or like to have larger meals, training fasted can save you calories for later in the day.

WHO SHOULD TRAIN FED:

An intense lifting session only depletes your glycogen by about 20-40%. That means that probably have enough stored glycogen to workout hard, even when fasted. However, if you have been on a cut and have been restricting your carb intake, you might have less glycogen stores to fuel your workout. If you are carb-depleted, you might benefit from some pre-workout carbs. As noted previously, if you plan on cardio workouts or cross-training and are concerned with performance, you’ll want to train fed.

DO BETTR POLL

TAKE OUR POLL 👊 

BE BETTR

RESPECT THEM 🔥

“Just because you’re comfortable filming yourself at the gym to post on social media doesn’t mean everyone else is too. If someone doesn’t want to be in your video, RESPECT THEM. Period.” - Watch Now

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GYM MEMES 🤣

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TIME TO DO BETTR!

Remember to live for yourself this week and every week! It’s the only way to live your life and feel free! See you on the next newsletter. Have questions? Email me [email protected]

BOOM 👊 - Joey Swoll