Wide Grip Lat Pulldown

A cup of oatmeal cooked over the stove with almond milk. I cut half a banana up, a handful of blueberries, and 1 tablespoon of almond butter on top. Yum!

Hell no! LOL. Of course you can! Enjoy the hell out of that cheesy goodness. BUT remember what you will be doing by eating that slice. Are you going over your caloric goal? Did you meet your macro goals?

Try to get 30-40 sets per muscle group per week. As far as intensity 65-75% of your 1RPM 8-12 repetitions per set. There are a bunch of methods to stimulate muscle hypertrophy. Studies also show lower intensities and higher volumes also are effective. Your recovery and protein intake will also play a role.

The one that is the most sustainable for you.

I would highly recommend resistance training and most importantly ensuring you’re hitting a daily caloric deficit.

An autoregulation method used to measure how exerted you are during an exercise by estimating how many reps you have left before complete failure.

During these sets you will complete first by full range of motion during the first 7 reps of the exercise, half range of motion (from the bottom) for the next 7 reps, and lastly another full range of motion for the last 7 reps of the exercise.

For the amount of time given for an exercise(s) you are working for the full duration of the working time and resting for the remainder of the minute. At the beginning of the next minute you’re performing the next exercise. You complete when the set time is up.

Keep dumbbell at chin level while holding it vertically. Lower your hips and butt like you’re sitting down. Go as low as you can maintaining a stiff strong neutral spine.

This simply means you’ll be given an exercise(s) and an amount of repetitions to perform. Your goal is to get as many amount of sets in as possible with these exercise(s)

In many of the programs it will mention “dropset to failure” which indicates you’re performing your last set as normal and then dropping the weight(I recommend 15-25%) and performing the same exercise until you cannot anymore. This is used to promote muscle hypertrophy.