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BowTiedOx.eth | Chad Bodybuilder

@BowTiedOx

26 Oct

A Short Thread On Strength Training vs Training for Muscle Growth:

I thought I’ve explain this well enough but maybe not.

Strength and muscle growth aren’t inherently connected

Yes a bigger muscle is always a stronger muscle, but a stronger muscle is not always a bigger muscle

Strength Gains happen the most effective at lower reps, working with a higher percentage of your 1 rep max. Think 1-5 reps.

This actually has less to do with muscle than is does neural adaptation.

Your brain because more efficient at moving the weight via motor units.

Muscles Growth, or Hypertrophy is actually increase in a muscles size.

This happens when we work within 30-80% of our 1 rep max.

For simplicity this is 6-20 (even up to 30) reps.

This is caused by actual tension on the muscle and an adaptive response of the muscles size.

Read 5 tweets

BowTiedOx.eth | Chad Bodybuilder

@BowTiedOx

29 Aug

Let's talk training frequency and performance: (A Rare Thread)

The reason volume (in terms of reps and sets per session) doesn't inherently equal growth is simple.

This is because LOAD or the amount of weight done over the weeks is what really matters.

I digress 👇👇👇

Training frequency matters for muscle growth even though some literature will say it doesn't.

They state 5–10 sets per week are suffice for growth and you can just do it all in one session and be done, growth has been optimized for the week.

There are major flaws here.

The reason being that if you perform all your sets of say, bench press, in one session, you will no doubt have to drop the weight after your first couple sets. Even if you keep the reps the same, the weight went down.

Thus less weekly load.

This is where the problem starts.

Read 7 tweets

BowTiedOx.eth | Chad Bodybuilder

@BowTiedOx

26 Aug

The most important factor to trigger muscle growth is mechanical tension.

By applying weighted loads through a full range of motion you apply tension to the muscles.

This causes the stimulus required for your body to utilize its adaptogenic response, triggering muscle growth.

This is caused by applying proper time under tension.

You will get the adequate time through the 6-20 rep range.

This is around 40+ seconds, though total reps are the main determining factor.

This is why the mind-muscle connection is so important.

The closer to train to failure, the more tension you put on the muscle.

If taken to failure, 1-2 sets is suffice to trigger the growth response.

The key then after this is to progressively apply more weighted tension over time.

This is either with better form or more weight

Read 6 tweets

BowTiedOx.eth | Chad Bodybuilder

@BowTiedOx

17 Jun

Fitness is a means to an end.

That end is typically a combination of 3 things:

1. Aesthetics
2. Health
3. Performance

Any program or training philosophy is just a tool to achieve that goal result.

There is no 100% absolute answer, as it is simply a game of preference.

To caveat off this, there are more optimal approaches to specific goals.

Some will work better than others, this is simply a fact of biology and physiology.

But it is all nil if you cannot follow a program to achieve your desired results.

So for the IF crowd, the keto/carnivore crowd, and even the bodybuilding crowd:

Someone’s specific goals might not align with your philosophy and that’s just fine, at the end of the day all that matters is finding a lifestyle in-line with someone’s goals that they can adhere to.

Read 4 tweets

BowTiedOx.eth | Chad Bodybuilder

@BowTiedOx

14 Jun

Lifting 1st Thing In The Morning:

This is a very popular subject I get asked about all the time.

I want to talk about this and break this down because there are right and wrong ways to do this.

If you’re going to do it, make sure you’re doing it optimal and safely.

Thread👇

First I’ll go over the pros and cons

Pros
- Lifting is done first thing.
- Gyms are less busy
- Start your day off strong

Cons
- Not properly hydrated
- A hard workout can mentally tax you (I’m worthless for a few hours after leg day)
- Fasted weight training is suboptimal

My biggest concern is hydration if you’re going to be lifting first thing in the morning.

Your muscles are comprised of mostly water, and you just went 6-8 hours without water (sleeping)

You need to ensure you have proper hydration for performance and safety reasons.

Read 9 tweets

BowTiedOx.eth | Chad Bodybuilder

@BowTiedOx

24 May

Daily routine is another integral part of both fitness and life success.

Scheduling your day to make it completely in tune with your systems gives you a huge edge.

A few ways to implement this: 👇🏻

You want to make sure you have things that keep you grounded even when your schedule gets crazy.

I like to have an idea of what my “basic day” is going to look like and engineer it around that.

This includes meal timing, cardio, training, writing, and learning.

Keeping your days as routine as possible eliminates the possibility of a getting side tracked or going off plan.

I keep this on point by waking up at the same time, working in the same blocks, eating at the same times, and training at the same times.

Read 5 tweets

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BowTiedOx.eth | Chad Bodybuilder

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