Ben Mercer

chiropractor/gymbro

[Ben Mercer @drbenmercer]

Best training split?
Push/Pull/Legs?
Bro Split?
Upper/Lower?

It doesn’t matter. Whatever split you enjoy most. Choose the split that will allow you to disperse your weekly sets evenly throughout each muscle group. I recommend anywhere from 10-20 sets per muscle group per week.

[Ben Mercer @drbenmercer]

Benefits of Magnesium

• Improves sleep💤
• Decreases stress and anxiety
• Can reduce headache symptoms🧠
• Decreases muscle spasms
• Helps with muscle recovery💪🏼
• Reduces inflammation
• Supports bone health🦴

[Ben Mercer @drbenmercer]

💪🏼How to Build Muscle💪🏼

• Lift weights 3-5x per week
• Lift in the 6-12 rep range
• Progressively overload your exercises every 2 weeks (add weight/reps/sets)
• Consume 0.8-1.0 grams of protein per pound of body weight per day
• Get 7-8 hours of sleep per night
• Hydrate

[Ben Mercer @drbenmercer]

Why you should eat blueberries daily.

• They’re full of antioxidants
• They improve brain function🧠
• They improve heart health
• They help improve gut health

Blueberries are the healthiest fruit on the planet🫐💯

[Ben Mercer @drbenmercer]

BENEFITS OF CREATINE💪🏼🧠
• Increases muscle growth
• Increases muscle energy (♻️ATP)
• Speeds up recovery
• Boosts athletic performance
• Reduces injury risk
• Improves brain function
• Reduces dopamine loss

[Ben Mercer @drbenmercer]

HOW TO INCREASE TESTOSTERONE NATURALLY
• Lift weights 3-5x per week
• Sleep 7-8 hours per night
• Eat 0.8 grams of protein per pound of body weight per day
• 1 hour of sunlight per day
• Limit stress
• Limit sugar, alcohol, and processed foods
• Zinc/Magnesium supplements

[Ben Mercer @drbenmercer]

If you aren’t tracking your workouts you should start.

Keep track of the weight, sets, and reps of each exercise so you can increase them over time.

I stick to 3 sets of about 8-10 reps and increase the weight every couple of weeks.

Progressive overload is the key for GAINS💪🏼

[Ben Mercer @drbenmercer]

BENEFITS OF LIFTING WEIGHTS
- Builds Lean Muscle
- Burns Fat
- Improves Mood
- Increases Testosterone
- More Energy Through the Day
- Boosts Metabolism
- Improves Heart Health
- Strengthens Bones
- Boosts Confidence

PICK UP THE WEIGHTS🤝🏻

[Ben Mercer @drbenmercer]

🎯 #viral

[Ben Mercer @drbenmercer]

@jkjohnson1969 Talking about after the superbowl?? Oh I partied harder than ever😤 even tho I had an 8am exam the next day😲😂

[Tampa Bay Buccaneers @Buccaneers]

Walk in your trap and take over your trap

[Ben Mercer @drbenmercer]

They gotta make a movie about Alex Smiths comeback

[Johnny Manziel @JManziel2]

Just throw it up to @MikeEvans13_ works every single time

[Ben Mercer @drbenmercer]

#NewProfilePic

[Aaron Mcdaniel @Aaron_Mcdaniell]

This reminds me about when @bm3rcer stuck his head in a fan on vine😂 https://t.co/9ELVwq8T0s

[Ben Mercer @drbenmercer]

@SavageStinson Did you get an invite?? Cause I didn’t bro I’m pissed

[Ben Mercer @drbenmercer]

@SavageStinson Happy bday big guy😤🤪🍴💪🏼

[Ben Mercer @drbenmercer]

Who wants some of my home made extra cheesy green bean cupcakes

[Ben Mercer @drbenmercer]

@jkjohnson1969

[Ben Mercer @drbenmercer]

@jkjohnson1969