Keys4Cage

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[Keys4Cage @keys4cage]

Muscle Group Tier list don't really make sense, as there is ZERO evidence to support these lists. Hard training, low stress, good sleep, good recovery, good nutrition and good form will get you at the first place. Not the angle of the bench you lay on.

[Keys4Cage @keys4cage]

Fighters need to utilize strength & conditioning training. Most fighters lift weights anyway. But almost none do it in an efficient and actually beneficial manner for their fighting game.

[Keys4Cage @keys4cage]

The muscles of women are actually bigger, while the muscles of men are smaller but much more efficient.

[Keys4Cage @keys4cage]

How often should you train a muscle? It depends on the muscle group. For example, the biceps can often be trained three times a week, while many people train their legs only once a week. This is because smaller muscles like the biceps recover faster than larger ones like the legs

[Keys4Cage @keys4cage]

Time-saving techniques, such as antagonistic supersets, should definitely be utilized, because they and other techniques don’t diminish progress. After all, why spend more time at the gym than necessary?

[Keys4Cage @keys4cage]

Some people think of going to the gym as this huge obstacle where it doesn’t even make sense to show up until you got a degree in sport science.

Just go to the gym. Everything else will follow with time.

[Keys4Cage @keys4cage]

Don't forget about liquid calories.
Notice when they're getting in the way of your fat loss goals.
Look out for where you could include them to support your muscle gaining goals.

[Keys4Cage @keys4cage]

@AyoolaMatthee @InternetH0F That is not how strength works.

[Pelham @Resist_05]

BREAKING🚨… Israel just targeted displaced children sheltering in tents near Khan Yunis in the southern Gaza Strip..🇵🇸💔

[Keys4Cage @keys4cage]

@team3dmj My Rule of thumb that I give my clients is to consume around 0.4 g fat per pound of bodyweight, because anything lower might affect hormone production. Would you agree with that?

[Andy Galpin, PhD @DrAndyGalpin]

~80% of your resting metabolic rate (think "metabolism") is explained by the amount of lean muscle you have.

There aren't many things which impact your RMR ("fast vs slow") more.

Each 1 pound of muscle = an extra ~6-10 kcal burned/day.

Sounds small, but it clearly adds up.

[Dr Jordan B Peterson @jordanbpeterson]

Truth serves as the foundation of courage.

[Keys4Cage @keys4cage]

Maximizing Hormones:
1. Good sleep 2. Fresh food 3. Lifting weights 4. Don't look too much into anything else if you haven't dialed in the first three points consistently, because science is barely scratching the surface of anything else that might be related

[Keys4Cage @keys4cage]

My max sleep model
no caffeine past 11:30 am
dinner 4 -5 hrs before bed
20 - 30 min walk for digestion
no water 2-3 hrs before bed to eliminate need to pee - cover windows for pure dark
Nasal strip for max breathing
weighted blanket for stillness
sleep 10:30 pm until 6:00 am

[Keys4Cage @keys4cage]

Here is how we structure the macros in a caloric deficit for our clients

After we calculate the available calories:

0.4g fat per lbs of bodyweight (1g=9kcal)
1g protein per lbs of bodyweight (1g=4kcal)
and what is left should be your carbs (1g=4kcal)

[Keys4Cage @keys4cage]

If you want the whole manual going much more into detail like or comment or sent me a dm. If you want a free consultation call answering your most important question, click the link in my bio. Or: https://t.co/29K6AO7Js9

[Keys4Cage @keys4cage]

Going to the gym takes a lot of time.

And finding that time can be very hard.

Here are scientifically backed methods to save 50% time at the gym, while getting the same results.

[Keys4Cage @keys4cage]

5️⃣ Flexible Training Splits for Busy Weeks
Life’s chaotic, so don’t get stuck on perfect schedules. A flexible training split allows progress even if sessions shift around. Just keep the muscle frequency up—consistency matters more than perfection.