Stefan

No-nonsense muscle gains for the working man. Fitness & nutrition stripped back to basics. Flexible, intuïtive eating. Simple, effective workouts. #simplegains

[Stefan @StefGaintrain]

The main benefit of strength training is not just to bulk up and look good.

When I fell down 6 meters two years ago and broke multiple bones in my arm and ankle, the main thing I thought in the hospital bed after surgery was: next year I am as strong as ever.

I started hitting the gym on crutches before I could walk and did what I was capable of doing, instead of putting focus on what I couldn’t.

1 year later my upper body was as stronger than it ever had been.

1 year and 3 months later I was back on ski’s, crazy unreal feeling.

Now almost two years later also my legs are stronger than they were before the accident and I am building up running again.

Because of the strengthtraining mindset (long-term goals, patience and progression) I got back stronger and better than before, even though I feel proper pain every day.

Living with goals of physical progression makes you WAY more capable of dealing with such setbacks and opens up a path for a happier life despite them.

#musclegains #fit #health

[Stefan @StefGaintrain]

I am genuinely curious: you and Kevin O’Leiry share opposite opinions. When I listen to Kevin O’leiry talk, he points out that for example the price limits (hidden as price gouging) are destructive as seen in the ‘70s in the states, in Venezuela etc. He makes very valid, tangible points.

You on the other hand make empty statements “she listens to business people and getting their feedback on what’s fair”. There is nothing tangible about that statement and all her policies seem to decrease investment attractiveness of any kind, doing exactly the opposite.

I am no hyper intelligent economist but could learn a lot from a debate between the two of you as my perception could be completely wrong.

Could you and Kevin, as you know one another well, square off in a debate regarding Harris her policies and the effects on the economy LONG TERM? Often politicians focus on short term wins which mess up the long term to score votes.

I think it would make for a super interesting watch!

[Stefan @StefGaintrain]

Like Biden supporters never say something fucking moronic? What a shit way to make your point and polarize: Just take one crazy example to say something about a president and an entire group of people. This is not what “that group” thinks.

If this is how you make your points then you are an absolute joke😂

This way if one person from any religion comits a crime, you can condemn the whole religion.

It is fine to have your viewpoints but atleast keep your arguments above toddler level

[Stefan @StefGaintrain]

This is a horrible reply to the post Elon made. Elon mentions inflation, and you start rambling about CPI. CPI is NOT the same as inflation as assetprices (housing for example) are not included and this is where people spend the most money over their lifetime. Yann, as I see you stating you are so highly advanced in finance, I assume you are aware that yearly the global liquidity is increasing with an average of 8% per year? Hence the increase of S&P by pretty much the same. Money printing (definitely also from the states) is out of control.

If you own assets then your buying power stays the same if you manage to get an 8% return yearly. If you don’t then you are utterly f*cked as you lose atleast 8% of buying power a year. This is where “the rich get rich and the poor get poorer” comes from. Assets appreciate faster than wages ans consumer products. This is all caused because debt is out of control (ofcourse 2008 played a big role) and to be able to pay the interest on debt, they simply create more money out of thin air. Very cute that you also try to hide behind the 3%, but you know damn well it’s extremely far from reality and does not paint the whole picture. There is a reason it was possible 50 years ago for everyone to have a stay at home mom and now not anymore, both parents often have to work.

If you are as educated as you say: Cut your 50 year old dated bullshit, times changed and then man has a point. To finish with your own words: your tweet is total BS.

[Stefan @StefGaintrain]

@Musclesaregrea1 Also a solid approach brother, I enjoy staying away from “one is better than the other”. As I notice how radically different both approaches are and I rather reap the benefits and fun of both💪

[Stefan @StefGaintrain]

Tip for muscle growth:

Every two/ three months, change up your rep-range TO FAILURE from +- 10 reps to +- 5 reps, this way you combine strength and growth.

You attack your muscles radically different and prevent reaching a plateau.

Try it out, it’s great fun.

#musclebody #musclegains

[Stefan @StefGaintrain]

@niilobackman Stable financially but mainly emotionally, it gives the kids a lot!

[Stefan @StefGaintrain]

@physiofirth 30 day muscle transformation programs, bastards.

[Stefan @StefGaintrain]

@TheKevinGi @SeteFuel @theBohus Haha cheers brother, the admiration is mutual!💪💪

[Stefan @StefGaintrain]

@BenjaminYeezus Legs got a good slapping, creatine found his way also once more💪 gotta love a good old saturday workout

[Stefan @StefGaintrain]

Here’s a insanely simple blueprint for very serious muscle gains for those with a lack of time:

-Nutrition:
Focus on Proteïn and calorie intake. The leaner you are, the more important the calorie intake gets, proteïn is always #1.

For proteïn aim for for +- 1.8-2.0 grams of proteïn per kg of bodyweight, this also reduces your hunger for sugary shit.

Standardize half of your intake with easy foods that are so simple to eat, you have no excuse not to eat them. My standardization atm: 3 boiled eggs, 1 shake, 1 proteïn bar and a peanutbutter sandwich with banana and honey. 80 grams of proteïn right there.
If I now ensure there is always proteïn in my bigger meals, I am SUPER consistent. One day it is 150, the other day 170.

Long live imperfect consistency.

Calories: calculate your calories with an online TDEE calculater so get an idea how much you should eat, you will be surprised. aim +-10% above your daily need to build muscle easier.

Make sure to add some carbs in for your energy supply.

Workouts:
Do 4 exercises per big muscle group like legs, back, chest and 3 exercises for the smaller ones (arms etc.)

go for +- 10 reps TO FAILURE per set if you train “light” and +- 5 if you train heavy. You can switch these up 2-3 months.

Workout split: I enjoy day 1: chest, triceps. Day 2: back, biceps. Day 3: Shoulders abs, Day 4: Legs.

TRACK all reps and weights in a simple google sheet that you can take anywhere. If you get stronger you are eating enough, if you are not progressing, eat more. I can’t stress enough how much of a game changer tracking is.

Additional for health:
Avoid sugars
Avoid packaged meals
Eat 2-3 pieces of fruit daily, mix them up.
Strive to eat veggies every dinner

Any addons!?

#musclegrowth #simplefitness

[Stefan @StefGaintrain]

@Musclesaregrea1 100%

[Stefan @StefGaintrain]

Bench press is the best because you can overload.

Dumbell press is the best because of range of motion.

Machines are best because of isolation.

All of these are true, yet all of them are false. They all work, there is no perfect exercise. Pick one -> improve -> switch it up after some months (optional)

[Stefan @StefGaintrain]

@winnerswinllc -confidence
-improved mental health
-reduced decline in cognitive function
-increased bone density
-increase duration of functional life
-increased metabolism

Just to name a couple combined with a deep understanding and appreciation for all of those and more💪

[Stefan @StefGaintrain]

@jackdcoulson Teaching yourself to accept things you can’t change is crucial.

Teaching yourself to accept thing that you could change, that you would change is treacherous. It might seem like the easier path up front but can only fool yourself for that long. 100% agree with you here bro!

[Stefan @StefGaintrain]

@physiofirth A lovely back and bicep day is already waving at me with a warm, embracing smile. Just doing some more work and then going out to give it a firm hug💪

[Stefan @StefGaintrain]

@WardensWisdom Word

[Stefan @StefGaintrain]

@CoachFHM On my shoulder day the first exercise always isolates the medial delts and the second one always isolates the rear delts💪

[Stefan @StefGaintrain]

@Rob_NBF Back and biceps💪 would appreciate to hear from you what you exactly do on the post I just did brother!

[Stefan @StefGaintrain]

Cool to see what the majority does here:

-How do you split your workouts
-How many sets per exercise?
-how many reps per set?

For me:

-chest-tri’s/back-bi’s/shoulders-abs/legs
-4 sets per exercise
-currently 10 reps to failure, every 3 months switch to 5 to failure

[Stefan @StefGaintrain]

@Rob_NBF “I have such bad genetics, how unfortunate. Let me take another cookie to cope”