Latest Twitter Threads by @DeanTTraining on Thread Reader App

Aug 16 • 10 tweets • 4 min read

I’m going to give you a list of 8 exercises that basically cover your entire body

AND

An EASY TO FOLLOW (but still HIGHLY EFFECTIVE) 3 Day Workout Plan to go along with the list

If you follow this, you are DESTINED to get JACKED 🤝

Let’s go 💪🏻👇🏻

Exercise 1: Hack Squats

Aug 10 • 20 tweets • 4 min read

10 YEAR TRANSFORMATION

Learned a thing or two about building muscle along the way…

Let me share 10 tips with you:

1) Calorie intake

A calorie surplus is needed to maximize muscle building potential. Period.

Aim to gain (roughly) 1.5-2 pounds per MONTH or ~.5 pounds per week when pushing an intentional surplus.

Jul 16 • 11 tweets • 3 min read

If I was only allowed to use 10 EXERCISES with all my aesthetic focused 1:1 clients at any given time, here would be the 10 I’d choose:

THESE EXERCISES WILL BE RESPONSIBLE FOR 90+% OF YOUR GAINS!!!

List w/ videos below 👇🏻👇🏻👇🏻

https://twitter.com/fastrlife/status/1945565338311299539

Exercise 1: Leg Extensions

Jul 6 • 13 tweets • 4 min read

The 5 most OVERRATED exercises for muscle growth (and 5 exercises you can replace each with):

~10 second demo video included for EVERY exercise

Remember….overrated does NOT mean ineffective!

Overrated Exercise # 1: Bent Over Barbell Rows

Jul 4 • 10 tweets • 3 min read

The only 6 ABS/CORE exercises you need for the rest of your life:

https://twitter.com/drmaniortho/status/1940935991780692033

Exercise # 1: Ab Crunch Machine

Jul 3 • 13 tweets • 5 min read

Speaking of…

If you need a 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 that gets you in & out of the gym in < 60 minutes TOTAL, look no further:

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

https://twitter.com/thekeystsi/status/1940838547927478647

Exercise 1: Hack Squats

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10 Reps (~1 RIR)

3 Minutes Rest

Jul 1 • 20 tweets • 7 min read

How about I give you the BEST 2 Lower Body MUSCLE BUILDING WORKOUTS you could ever dream up???

(~10 second demo video, the set count, the rep range, the rest time, and the RIR is provided for each exercise)

👇🏻👇🏻👇🏻

https://twitter.com/pramodhstwt/status/1940015621825016238

Exercise 1: Leg Extensions

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

Jun 19 • 12 tweets • 7 min read

9 tips to help you NAIL your upcoming Bulk 🧵👇🏻

(Bookmark this for when you finish your cut!!!)

Bulking Tip # 1: Control your rate of gain

1.5-2 pounds gained per MONTH is PLENTY

This translates to about .5 pounds per week but do NOT freak out if you aren’t gaining EXACTLY that much…zoom out and look at the monthly total gained

This rate of gain will be ensure you maximize muscle gain while keeping fat gain to a minimum

Jun 13 • 15 tweets • 4 min read

There is NO DEBATE…

The Smith Machine is one of the GREATEST pieces of gym equipment ever invented

And here are 13 of the BEST exercises you can perform on it:

1) Smith Machine Glute Bridges

May 1 • 16 tweets • 5 min read

The BEST 11 exercises for a muscular BACK 👇🏻👇🏻👇🏻

(~10 second demo video included for EVERY exercise + programming suggestions listed at the end of the thread)

BOOKMARK WORTHY 🔖

https://twitter.com/iam_jose10/status/1918056939096809889

WIDTH exercises are up first…

Exercise # 1: Wide Grip Lat Pull-Downs

Apr 22 • 9 tweets • 4 min read

COMPLETE < 1 HOUR 𝗕𝗔𝗖𝗞 𝗪𝗢𝗥𝗞𝗢𝗨𝗧

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

This will work GREAT for BOTH Men & Women!!!

Exercise 1: Wide Grip Lat Pull-Down

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

Apr 22 • 14 tweets • 4 min read

Here are the 11 things I push ALL of my 1:1 clients to do to help them lose fat & build muscle 👇🏻👇🏻👇🏻

𝗧𝗮𝗸𝗶𝗻𝗴 𝘁𝗵𝗲𝘀𝗲 𝟭𝟭 𝘀𝘁𝗲𝗽𝘀 𝘄𝗶𝗹𝗹 𝗮𝗹𝗹 𝗯𝘂𝘁 𝗚𝗨𝗔𝗥𝗔𝗡𝗧𝗘𝗘 𝘆𝗼𝘂 𝗯𝘂𝗶𝗹𝗱 𝘆𝗼𝘂𝗿 𝗕𝗘𝗦𝗧 𝗕𝗢𝗗𝗬 𝗘𝗩𝗘𝗥!

(Bookmark this for later!)

1. Resistance train 3-5x per week

The stimulus proper resistance training provides is what ultimately drives muscle growth & retention.

If you have ANY plans to lose fat & build muscle, you’d better be resistance training in SOME capacity!

Apr 21 • 8 tweets • 4 min read

This workout will ACTUALLY get you 𝗛𝗨𝗚𝗘 𝗔𝗥𝗠𝗦:

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

12 Total Sets / < 60 Minutes

https://twitter.com/dsecretsoflife/status/1913624907226763437

Exercise 1: Dip Machine

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

Apr 20 • 12 tweets • 3 min read

If I was only allowed to use 10 EXERCISES with all my 1:1 clients at any given time, here would be the 10 I’d choose:

THESE EXERCISES WILL BE RESPONSIBLE FOR 90+% OF YOUR GAINS!!!

(~10 second demo video provided for each exercise)

Bookmark this for later! 🔖

https://twitter.com/stefantmd/status/1913984134122463259

Exercise 1: Leg Extensions

Apr 8 • 11 tweets • 4 min read

These 8 exercises are the BEST Chest exercises known to man:

LIST & DEMO VIDEOS 👇🏻👇🏻👇🏻

https://twitter.com/crbzyy/status/1909624562410541137

Exercise # 1: Sternal Pecs Machine Press

Mar 27 • 10 tweets • 4 min read

Are you struggling with HUNGER while cutting for summer?

Here’s a list of 8 tips to help you out:

Bookmark this for later 🔖 🔖 🔖

Tip # 1 — Spread your feedings evenly throughout the day

There is nothing worse than eating 75% of your daily calorie allotment by 1 PM and having to stave off hunger for the next 10 hours of awake time.

Eat some in the morning…

Eat some in the afternoon…

Eat some in the evening.

Simple as 🤝

Mar 17 • 7 tweets • 4 min read

With summer approaching, here are my 𝗙𝗜𝗩𝗘 𝗞𝗘𝗬𝗦 𝗧𝗢 𝗠𝗔𝗫𝗜𝗠𝗜𝗭𝗜𝗡𝗚 𝗙𝗔𝗧 𝗟𝗢𝗦𝗦 𝗔𝗡𝗗 𝗠𝗨𝗦𝗖𝗟𝗘 𝗥𝗘𝗧𝗘𝗡𝗧𝗜𝗢𝗡 𝗪𝗛𝗜𝗟𝗘 𝗖𝗨𝗧𝗧𝗜𝗡𝗚:

🧵👇🏻

1️⃣ The Appropriate ROL (Rate Of Loss)

If you’re losing more than ~1% of your total bodyweight per week, you’re probably putting yourself at increased risk of muscle loss.

If you’re losing less than .5% of your total bodyweight per week, you’re probably retaining muscle as well as you can in a deficit but you’re doing so at a cost: wasting a ton of time.

The ideal ROL is probably somewhere in the .5-1% of total bodyweight lost per week range making .75% a really good middle ground 👍🏻💪🏻

Mar 13 • 8 tweets • 3 min read

This workout will get you 𝗝𝗔𝗖𝗞𝗘𝗗 𝗔𝗥𝗠𝗦:

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

12 Total Sets / < 60 Minutes

Mar 6 • 12 tweets • 4 min read

If you work out FIRST THING in the morning and you want to get the most out of your training, read this:

🧵👇🏻

The first step you should take to help maximize your training performance will need to take place the day PRIOR to your training session…

What does this mean?

👇🏻👇🏻👇🏻

Mar 3 • 9 tweets • 4 min read

If you’re trying to build your Biceps/Triceps, there are 6 exercises that VERY CLEARLY stand above the rest…

Here they are:

(~10 second demo video/set count/rep range/RIR prescription included for EVERY exercise)

Exercise 1: Dip Machine

𝗜𝗱𝗲𝗮𝗹 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲: 5-10
𝗜𝗱𝗲𝗮𝗹 𝗥𝗜𝗥: ~1
𝗜𝗱𝗲𝗮𝗹 𝗦𝗲𝘁 𝗖𝗼𝘂𝗻𝘁: 2-3 if hitting Triceps 2x per week / 1-2 if hitting Triceps 3x per week

Feb 27 • 19 tweets • 7 min read

The BEST 2 𝗟𝗼𝘄𝗲𝗿 𝗕𝗼𝗱𝘆 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 you could ever dream up:

(~10 second demo video, the set count, the rep range, the rest time, and the RIR is provided for each exercise)

Perform these workouts in A/B fashion every ~4th day for COMPLETE Lower Body development!!!

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