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19 Nov, 9 tweets, 2 min read
Upper/Lower Program

bowtiedox.substack.com/p/3-day-a-week…
Full Body Program:

bowtiedox.substack.com/p/full-body-pr…
Push Pull Legs Program:

bowtiedox.substack.com/p/push-pull-le…
Bodyweight Program:

bowtiedox.substack.com/p/bodyweight-p…
DC Training Program:

bowtiedox.substack.com/p/you-guide-to…
30 Minute Workout/Time Saver Program:

bowtiedox.substack.com/p/the-30-minut…
Dumbbell Only Full Body Program:

bowtiedox.substack.com/p/dumbbell-onl…
Vacation/Travel Program:

bowtiedox.substack.com/p/jungle-gym-h…
Barbell/Dumbbell Only Upper/Lower Program:

bowtiedox.substack.com/p/upperlower-b…

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More from @BowTiedOx

BowTiedOx.eth | Chad Bodybuilder Profile picture
4 Nov
Where I would start if I knew nothing about DeFi

1. Buy some ETH on an exchange

2. Learn how to send it to cold storage

3. Get a MetaMask, learn how to connect and send to it

4. Buy something like SUSHI and learn how to stake

5. Read and learn LP’s and Impermanent Loss

👇👇
6. Learn the other ecosystems, AVAX, SOL, etc.

7. Buy their native token

8. Use a DEX to start swapping for other coins on these ecosystems.

9. Learn how to lend for APY

10 Learn how to convert tokens to LP’s

11. Do your first “safe” farm.

12. Never take leverage
Side chains will always be the easiest because transactions are pennies

The easiest Stake/LP/Farm I’ve seen is the JOE to XJOE stake, JOE-AVAX LP, XJOE Farm (no impermanent loss), and then the JOE-AVAX Farm

Transactions are like 11 cents

APR’s are 20-80%

Google: TraderJoeXYZ
Read 5 tweets
BowTiedOx.eth | Chad Bodybuilder Profile picture
1 Nov
To be honest, at advanced levels of lifting you have to know what “takes you there”

Intensity is both a measure of load and the way you attack your sets.

For the latter, you need to find that place, for some (myself) it’s extremely dark, some it’s silence, others it’s happiness
I know 0 impressive people that don’t have “that place”

Somewhere that pushes through the pain, takes your mind off the actual weight

Most large dudes absolutely have a screw lose in the gym

There’s a level of mentality you have to have for getting truly impressive physically
This is difficult to explain but important to understand

I’ll use myself as an example

To touch the weight I do for the reps I do, I can’t do that just willy nilly

Your mind has to absolutely be ready

I lift from a place of aggression. I absolutely hate the weight on the bar.
Read 4 tweets
BowTiedOx.eth | Chad Bodybuilder Profile picture
30 Oct
Time to tag the top 5 best transformations for the $100 each @MTSNutrition / Outright Bar Gift Cards.

I actually had a group of people give their feedback for the judging so I have zero bias here.

So here they are threaded:
Number 1: @BowTiedCamera

No caption needed.
Number 2: @briangates31

Dude got jacked and learned how to properly tan 😂
Read 7 tweets
BowTiedOx.eth | Chad Bodybuilder Profile picture
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 Profile picture
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 Profile picture
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

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