Ryan McNamara

Middle School PE/Health Teacher | An advocate for therapy and healing trauma | I aim to spread positivity 🙂

[Ryan McNamara @rymac1988]

@AshwinKandra Chest supported on a smith machine is 🤤

[Ryan McNamara @rymac1988]

@fastrlife Makes sense

[Ryan McNamara @rymac1988]

@DeanTTraining 100% - the access to any nationwide for such a low price is also great for when I’m traveling

[Ryan McNamara @rymac1988]

@DeanTTraining Rewards don’t even feel like rewards anymore afterwards, they just make me feel like shit. It’s awesome, I don’t even crave the bs anymore

[Ryan McNamara @rymac1988]

@DeanTTraining These humbled me in ways I didn’t expect

[Ryan McNamara @rymac1988]

@JoeySportsGuy @TonyAndracki23 You can buy the pc version and get roster patches to have updated rosters

[Ryan McNamara @rymac1988]

@AshwinKandra It’s my fav way to do rows

[Ryan McNamara @rymac1988]

I was someone who would have 2-3 drinks in a night, maybe 3 days per week. Cutting that out completely has made the single biggest difference in anything, over just 2-3 weeks. Alcohol stops fat burning and completely derails any progress you’re making, it also increases chances of making poorer decisions with diet, and increases chances of sluggishness the next day, negatively impacting gym performance. I told myself for years moderation is ok and I was kidding myself. It was a game changer for me

[Ryan McNamara @rymac1988]

I agree with you from a functional fitness standpoint, it comes down to personal preference. Barbell squats are great for stabilizers and overall strength, but they lead to form breakdown and injuries for a lot of people. There are safer ways to hit those stabilizers—Bulgarian split squats, lunges, step-ups, single-leg RDLs—without the same risk. Smith machine squats remove the balance demand so you can load the quads harder and more directly, which is excellent for isolation and growth that free weights sometimes can’t match as cleanly. Both have their place depending on what you’re after.

[Ryan McNamara @rymac1988]

@sagelovebars Quads respond to tension the same, but the Smith removes the stabilizer work so you can put more direct load and leverage onto the quads. The body as a system knows the difference.

[Ryan McNamara @rymac1988]

@HawkEmDownChris @VinnysCorner1 Gotta be Tebow. But for a single game performance? Vince Young over USC in the Natty

[Ryan McNamara @rymac1988]

@HawkEmDownChris Attention spans

[Ryan McNamara @rymac1988]

@paulb3rd You just expressed my pet peeve lol

[Ryan McNamara @rymac1988]

@Jainadave_ No rope - I pull my Vulken out of my gym bag instead

[Ryan McNamara @rymac1988]

@Diego07072003 @ankitkr0 Anytime! The yogurt + protein is an ultimate life hack

[Ryan McNamara @rymac1988]

If you aren’t feeling a burn until 12-15 reps you’re not using enough weight. The sweet spot is 2-3 sets of 6-12 and each set should be feeling harder than the previous one with less reps in the tank. If that means adjusting the weight inbetween sets, do what you need to do, and track it for progressive overload

[Ryan McNamara @rymac1988]

@Diego07072003 @ankitkr0 3 eggs (~18g) on two pieces of avocado toast, (the bread has 5g protein each)

Fage 0% Greek yogurt (~18g)
Two hefty scoops of whey protein isolate mixed into the yogurt (1 scoop = 25g)

Really about 96g

[Ryan McNamara @rymac1988]

@RepByRepX Doesn’t matter. What you really need are curls with arms being supported, preacher style