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Alexander Cortes PhD, Fitness, Nutrition, Fat loss Profile picture
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18 Jan, 4 tweets, 1 min read
Resting 2-3 minutes between sets leads to more strength and muscle gains than resting 1 minute

-Taking a broader perspective, a lot meatheads wanted to believe they could take short rest periods & turn their lifting somewhat cardiovascular, & this wouldn't affect gains

it does
lookgreatnaked.com/blog/what-is-t…
journals.lww.com/nsca-jscr/Full…
builtwithscience.com/rest-between-s…

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More from @AJA_Cortes

Alexander Cortes PhD, Fitness, Nutrition, Fat loss Profile picture
18 Jan
A lot of "mainstream" fitness beliefs are not based on evidence or science or good practice

Rather, gym chains and supplement companies promote LOTS of BS as being "scientific", when in reality its simply to sell products and services

Example

The idea of a "1 hour workout"
This is one of those beliefs that you "hear a lot", but cannot source to anywhere in particular

Bros might say if you train longer than hour your testosterone DROPS (this is bad science)

Or you'll be told 1 hour is all you need because efficient training only takes that long
What is true?

The truth is that gym chains employ trainers by the hour and pay them per session, and because PTs only have 50-60 minutes with a client, they use that 1 hour workout as the model for everything they do

And it reinforces the idea that 1 hour is all you need
Read 4 tweets
Alexander Cortes PhD, Fitness, Nutrition, Fat loss Profile picture
18 Jan
Skinny Men:

-Learn how to Maximize your natural genetics potential

-Optimize your food selection and digestion for peak recovery

-Make consistent progress by training within your "sweet spot"

All in a 12 Week recomposition program

$20 for 30 men gum.co/lOPVr/ectosale…
And 29 remaining
And 28 remaining
Read 5 tweets
Alexander Cortes PhD, Fitness, Nutrition, Fat loss Profile picture
16 Jan
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
And 24 remaining
And 23 remaining
Read 15 tweets
Alexander Cortes PhD, Fitness, Nutrition, Fat loss Profile picture
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
Alexander Cortes PhD, Fitness, Nutrition, Fat loss Profile picture
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
Alexander Cortes PhD, Fitness, Nutrition, Fat loss Profile picture
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

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