David

[David @dave_trains1]

A common myth about your core is that if you build your abs without leaning out you'll look fatter..

This is simply not the case

Your abs will not bulge with added muscle. The best core exercises are weighted just like any other muscle builder 💪🏼

[David @dave_trains1]

Abs are NOT made in the Kitchen 👇🏼

-Abdominal muscles are built just like any other muscle. Being lean will EXPOSE any muscle including the abs but building muscle takes work in the gym.

Build your midsection With sets of 10-20 reps. Don't do 50 sit ups and expect results 👉🏼

[David @dave_trains1]

Here are 3 Easy ways to Get Stronger, Break Plateaus, and PR every Single Month 👉🏼

[David @dave_trains1]

HERES THE BEAUTIFUL OF IT ALL ⬇️

-Generally, your weakest and most undertrained muscles/lifts Improve week to week unlike your main lifts.

Adding 20 pounds over the course of a month to an undertrained accessory will have some carryover to your main lifts. 10-20 pound PR Easy💪🏼

[David @dave_trains1]

3: WORK YOUR WEAKEST MUSCLES

-If you're failing a 405 pound squat because your posterior chain is weak why are you spending so much time building your quads?

Work the muscles that are failing you first. Make them strong and then reevaluate and restructure.

[David @dave_trains1]

2: STICKING POINT ACCESSORY

-Identify the point at which you fail a lift and add in an accessory movement that specifically Targets that area of the lift.

For example: If you fail 5 inches off your chest on bench. Add in a pin press or Isometric Press in that exact position.

[David @dave_trains1]

1: OVERLOAD YOUR SYSTEM

-Doing things like heavy walkouts in a squat, heavy holds in a bench press, or even controlling an Eccentric with 110% on a lift can and will overload your system and make you stronger.

[David @dave_trains1]

Here are the 3 easiest ways to PR every single month 👉🏼

[David @dave_trains1]

6: Track Your Food 🥑

-This should go without saying.

If you have no idea of the amount of calories, protein, potassium, etc. that you eat, you have NO room to complain about a lack of progress.

[David @dave_trains1]

5: Red Meat and Eggs Over Chicken 🥩

-Lean high quality Beef is a higher quality food than chicken. If you're scared of eating red meat you need to read up on the literature of protein quality and nutrients

-Whole Eggs are the highest quality protein you can eat. Simple as that

[David @dave_trains1]

4: Time Your Carbs 🍚

-Timing your carbohydrates around the time that you train will allow your body the energy it needs to lift without the excess!

I like to go with a ratio of 1/2 my bodyweight (lbs) in carbohydrates and 1/4 in g of protein before I hit the gym.

[David @dave_trains1]

3: A Food List is a GAME CHANGER🥢

-A list of 15-20 foods that are ALL that you but. If it's all that you have then it's all you can resort to at the end of the night when you want to snack.

High quality foods in the house means you'll be forced to eat healthier

[David @dave_trains1]

2: Track Your Micros 🌿

-Everyone always talks about Macronutrients but overlook the importance of Micronutrients.

Micronutrients are responsible for muscular contractions (including the heart), energy production, blood clotting, immune function, hydration, etc...

[David @dave_trains1]

1: Salt Is a Performance Enhancer 🧂

-Salting your food before and after your workout will aid in hydration and muscular contractions during a workout.

4 Grams for every 1/2 gallon of water you drink aids in BOTH hypertrophy and strength gains.

[David @dave_trains1]

6 Nutrition Hacks For Bigger Gains👉🏼

"Exercise is King. Nutrition is Queen. Put them together and you've got a Kingdom." -Jack Lalanne

[David @dave_trains1]

9: Consistency is Key 🗝️

-All these Commandments mean nothing at all if you're skipping exercises, changing your program, or missing the gym all together.

Progress takes time and consistency is a massive requirement.

[David @dave_trains1]

8: Recovery is 85% of the battle

-The culmination of sleep, movement, nutrition, supplementation, and extra recovery tools can boost your ability to grow and push heavier weight in the gym or on the platform.

[David @dave_trains1]

7: EAT

-Your body is a Machine. Fuel it properly. High Protein and carb utilization around your workout is a good start.

[David @dave_trains1]

6: Stay In The Pocket

-Aka don't push to your maximum every single week. Keep the vast majority of your sets at RPE 8 and below for both strength and hypertrophy work.

Towards the end of a block you can push it a bit harder but be strategic. Talk with your Coach about it!

[David @dave_trains1]

5: KEEP IT SIMPLE

-Dont hit 10 different exercises every day. Thats overkill. You're either overtraining or simply not going hard enough per set.

4-6 exercises a day is more than enough to see incredible progress