NEED HELP WITH BURNING FAT?

🎬 New YouTube video about "How To Save Time In Your Training" is now live! I discuss 3 simple steps for having a more efficient training program. Visit the link in my bio or go to YouTube.com/iWannaBurnFat to learn more.
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In the rest of today's post, I will discuss one of the training techniques mentioned in the new video, which is using drop-sets on isolation movements.
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A drop-set is a set in which you do as many reps as possible with a certain weight and then immediately lower the weight to "pump out" more reps. Research indicates drop-sets result in similar muscle growth as traditional straight-set training in which you maintain the same weight on all of your sets [1, 2].
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Since drop-sets allow you to accumulate volume is a short time-span, using drop-sets can be a great tool for saving time in your workouts. If you are near the end of your workout and running out of time, performing your last sets using drop-sets is a good option since it allows you to perform more volume in a time-efficient way.
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Since drop-sets can be quite fatiguing, I suggest using drop-sets only on simple isolation exercises like biceps curls, triceps pushdowns, side raises, etc. Avoid using drop-sets on complex movements like squats and deadlifts to keep your form in check.
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For more details and tips on how to have time-efficient workouts, visit the link in my bio to check the new video!
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📚 References (PMID):
1. 28532248
2. 28130627 ...

🎯 About Lean Bulking
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A bulk essentially refers to purposely eating more calories than your body requires to support muscle growth. There is research to suggest that eating more calories increases muscle growth by facilitating anabolic processes and helping you train harder [1, 2]. But also in a bulk, control is required. Muscle growth remains a slow process for natural lifters, so it makes sense to have a slow bulking approach, often coined a "Lean Bulk".
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Research by the Norwegian School of Sports Sciences indicates that bulking aggressively through a large calorie surplus results in more fat gain for no additional muscle growth [3]. So having a slow-and-steady approach when bulking is beneficial. This will require some patience, but that's part of the process when gaining muscle is the goal.
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For most lifters, seeking to gain no more than 1.5% of your body weight per month is an effective way to minimize fat gain during a bulk while still being able to support your muscle growth goals [1]. See the 3rd slide of this post for general bulking guidelines.
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What are your experiences with bulking? If you have any questions about "Lean Bulking", let me know in the comments below!
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References (PMID):
1. 31247944
2. 31482093
3. 23679146 ...

🔊 This post is an iWannaBurnFat classic
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On some days your workout feels great and the weights feel light. Whereas on other days, you may feel a bit lower in energy and you just can't lift as much. In today's post, I will discuss 3 common reasons why you might feel weaker on some training days.
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First, we have stress and sleep. A 2014 study by the University of Texas found that chronic psychological stress negatively affects muscle performance and recovery [1]. Doing a high amount of mentally demanding tasks can also result in physical fatigue. Not to mention how stressful periods tend to involve lower amounts of sleep, which can negatively impact performance as well [2]. So if you have a very stressful week coming up, it is possible your performance is a bit lower than usual.
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Hydration is also important to consider. One research review suggests that athletes should prevent fluid loss of more than 2% of total body weight for good muscle performance [3]. For most people, drinking according to your thirst and making sure your urine color falls within the hydrated ranges will put you in a good hydration ballpark [4]. It's also recommended to carry a water bottle with you throughout the day and while training to promote hydration.
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Lastly, it's also possible that you are undereating. Especially if you restrict your carbohydrates you may notice a decrease in performance. This is because carbs are an important fuel source for high-intensity exercise [5]. For most people, it's also recommended to train in a fed state. When training fasted, a 2019 study indicates that your performance is slightly decreased [6]. So having a meal say within at least 2-3 hours before training can be helpful.
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See the last slide for scientific references. Background music by the great @iamryanlittle ...

🎬 New YouTube video about "How To Break Through A Fat Loss Plateau" is now live! I discuss 3 fat loss solutions that will help you continue making fat loss progress in the long run. Visit the link in my bio or go to YouTube.com/iWannaBurnFat for more details.
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In the rest of this post, I will discuss one of the topics covered in the video, which is about your spontaneous activity outside of training.
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Non-Exercise Activity Thermogenesis (=NEAT) refers to the energy you expend through spontaneous movement. Think about walking your dog or walking up the stairs. There's research showing NEAT varies substantially across individuals [1]. One study found that variances in NEAT can be as large as 2000 calories per day between individuals of similar body size (when comparing highly active vs sedentary individuals) [2].
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This helps explain why some people seem to have a much "faster metabolism" than others, they likely are just more active throughout the day. Therefore, being more conscious of your non-training activity can help if you feel like you have a "slow metabolism." Examples of how you can do this include taking the stairs more often or going for a walk every day.
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If you would like to learn all about how to manage a Fat Loss Plateau, visit the link in my bio to check the new video!
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References (PMID):
1. 28630601
2. 17697152 ...

🎯 Compound VS Isolation Exercises
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Compound exercises are multi-joint movements that train multiple muscle groups at the same time. Compound movements are valuable because they allow us to train a large range of muscle groups with only a few exercises. By training a few basic movement patterns (like a Push, Pull, Squat, and Hinge), you are able to cover a wide domain of muscle groups.
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Isolation exercises are single-joint movements that focus on training a specific muscle or area. The main added value of isolation exercises is that they are volume-enhancing and allow you to fill any potential gaps in your training plan. For instance, if you want to bring up your arms more, you can use isolation exercises to enhance arm-training volume and train the biceps/triceps harder. Also, you can use isolation exercises to train muscles that tend to be a bit neglected in compound exercises, like your calves.
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All in all, we want to prioritize compound exercises in training to have efficient workouts. But isolation exercises also have a great value in your training plan. A combination of both works best in most cases. ...

🔑 Legs Movement Patterns
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When it comes to leg training, there are 4, main movement patterns: Squat, Hinge, Bridging, and Calf Raises. If you have these 4 movements in your training program, you have a balanced leg training routine. So swipe left and let's get into example exercises!
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First, we of course have the squat movement pattern. This is a knee-dominant exercise that targets mostly the quadriceps, but it also involves a good amount of glutes. As an alternative for home-training, you can perform Bulgarian split squats with a backpack. Research shows that Bulgarian split squats are also effective for targeting the quadriceps and glutes [1].
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Next up, we have the hip hinge pattern that we train with a deadlift variation. I personally am a fan of Romanian deadlifts done with a barbell to train the hamstrings. But also Conventional Deadlifts are of course a good way to train a hip hinge. As long as you have some form of deadlifting in your routine, you should be good with training a hip hinge.
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Next, we have the bridge pattern, like with a hip thrust. A hip thrust is technically also a hip hinge, but I like to discuss it separately since a bridge pattern focuses more on your glutes. If you don't have access to a barbell, you can do 1-legged hip thrusts with a backpack on your hips.
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Lastly, we have calf raises to train the calves. The calves consist of 2 main muscles. The gastrocnemius and soleus. As shown in research [2], the gastroc works harder when you do calf raises with the legs extended. While the soleus is activated more with calf raises while your knees are bent. So incorporating both is beneficial.
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📚 References:
1. Jones, M. T., Ambegaonkar, J. P., Nindl, B. C., Smith, J. A., & Headley, S. A. (2012). Effects of unilateral and bilateral lower-body heavy resistance exercise on muscle activity and testosterone responses. The Journal of Strength & Conditioning Research, 26(4), 1094-1100.

2. Signorile, J. F., Applegate, B., Duque, M., Cole, N., & Zink, A. (2002). Selective recruitment of the triceps surae muscles with changes in knee angle. Journal of strength and conditioning research, 16(3), 433-439.
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🎵 Background music by @iamryanlittle ...