PROTECT YA NECK YOU SKINNY MAGGOTS

I wrote the definitive guide to NECK training

Every exercise, every kind of workout, every set and rep and range

How to start, how to progress,

Everything you need

Only $11 until Sunrise gum.co/paDrs/rtrtr
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Keep Current with Alexander Cortes PhD, Fitness, Nutrition, Fat loss

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More from @AJA_Cortes

15 Jan
Tricep Pain:

So for anyone thats a BRO, tricep pain is very common

Everyone experiences it at some point

While it can be attributed to specific exercises (skullcrushers for example), there is ONE factor that gets overlooked...
And that is the volume of chest and shoulder exercises that are done

Said simple: EVERY pressing exercise you do involves the tricep muscles

if you chest press heavy and shoulder press heavy, you're already working them hard

Add in direct triceps work...
And they start to hurt.

The initial response is to rethink the triceps exercises, but they might not be the issue

Its the chest and shoulder work thats causing the problem

How do you solve for this though?
Read 4 tweets
12 Jan
Secrets to Strength and Muscle (that shouldn't be secrets)

1. More recovery days

Your body gets stronger at rest, not while training.

At the highest level, most strength athletes only train 3x weekly. More days off means more time to repair, grow, and adapt
2. Better Sleep.

Nothing revolutionary about this. Majority of the bodys repair and growth processes happen during sleep

One world record holder powerlifter I know recommends 8-9 hours a night and swears by daily naps

Insufficient sleep compromises all your "gains"
3. Better Nutrition

People who have never eaten properly have no way of understanding the power of Good eating

When you eat high protein, when you get a full spectrum of micronutrients, when all your food digest right and you feel energized...

Eating poorly feels AWFUL.
Read 4 tweets
11 Jan
ON FASTING:

For background, Ive been intermittent fasting since 2009, and Ive been a personal trainer since 2011

My experience is both personal & professional, that aside

Fasting-At the most basic level, fasting is abstaining from eating, for a prolonged period of time
Why is fasting Useful? A number of reasons

-Physically, you learn that your body can go without food for longer than you think

if youve been beguiled by the belief that you must eat every few hours for energy

you dont.
The human body is perfectly capable and able to go 12 or 16 or 20 or 24 or even 48+ hours without food an operate fine for daily life

-Metabolically, fasting is calorie restriction. You are not eating

This energetic deficit can be used for fat loss and weight control
Read 19 tweets
10 Jan
Strength & Muscle 5x10 Program

Workout A: DB Goblet Squat, DB Flat Bench Chest Press, 1-Arm DB Rows

Workout B: DB Goblet Squat, DB Shoulder Press (Seated or Standing), DB Romanian Deadlifts

You will do the S&M program three days per week.

Week 1-A-B-A
Week 2-B-A-B
All exercises are done for 5 sets of 10 reps.

You will use the same weight for all sets

You will aim to increase the weight each week, or every other week

This program can be done for 12 weeks time

It is excellent for beginners
You will start with the same weight for ALL the exercises.

You will start with DBs that are each 10% of your bodyweight (round up or down to the nearest increment of 5)

As you will be adding weight every week, your strength will progress very quickly
Read 4 tweets
8 Jan
It's all too common for taller men to have mediocre physiques

This is because CONVENTIONAL TRAINING works much better for shorter guys

You need a plan that is specific for YOUR body-type

EXECUTE this and expect massive results

25 men
$22 gum.co/apDHl/tall2021
And 24 remaining
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Read 10 tweets
8 Jan
Tired of your chicken legs?

Then build Godly Quadriceps

How?

By following this 12 week program in which you will train your entire body, with a brutal focus on creating massive legs.

$20
Only 10 people gum.co/LSZac/quads2021
And 9 remaining
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Read 5 tweets

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