When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More - Deepstash

Explore the World's Best Ideas

Join today and uncover 100+ curated journeys from 50+ topics. Unlock access to our mobile app with extensive features.

When To Switch Lifting Exercise For Maximum Results

When To Switch Lifting Exercise For Maximum Results

  • Most programs only move in two planes of movement, often neglecting rotational strength & lateral strength
  • Rotational and lateral strength exercise give you longevity in training and build more stability – but can be more difficult movements so we avoid or neglect
  • What makes a program effective is also its weakness: you have a program that’s specific to the desired outcome at the expense of another outcome

Rotational exercise examples: club swigs, mace swings. Lateral exercise examples: lateral tube walking, Cossack squats, lateral sled pulls.

24

441 reads

Tips For Better Workout Results

  • Interrupt classic moves (e.g., barbell squats, deadlifts, overhead press) with movements in other planes (e.g., lateral lunge, Cossack squats, etc.)
  • Higher skill movements can stay in the rotation but adjust tempo to vary (sometimes slower, sometimes faster)
  • If you’ve hit a plateau, change the movements
  • Change moves for about 3 weeks

Ways to vary classic compound moves: front rack squat instead of barbell squat, try Zercher squats, trap bar instead of a standard barbell for deadlifts, Bulgarian split squat, single-leg deadlift with dumbbells instead of barbell deadlifts.

24

344 reads

Unilateral Versus Bilateral Movements

  • Unilateral and bilateral movements have tremendous value and you want a program that incorporates both
  • Bilateral movements allow you to generate more force and move more weight
  • Unilateral movements are good for building stability
  • Unilateral movements are good for health and longevity
  • For aesthetic benefits, you need both unilateral and bilateral movements
  • Most sports require some running and running is unilateral
  • Building a strong base with bilateral movements is important before venturing into unilateral movements which can be more difficult

23

261 reads

The Truth About Vitamins

The Truth About Vitamins

  • Vitamins have to be specific to you and your needs – get nutrient levels tested and supplement with exactly what you need
  • Supplement with vitamins you are deficient in
  • Try to incorporate nutrient-dense foods and use vitamins for assistance in areas you aren’t hitting enough

23

308 reads

What To Look For In A Nutritionist

  • Red flags: nutritionist only talks to you about macros and is “good” and “bad”
  • You want a nutritionist that looks at behavioural components and addresses eating patterns, likes dislikes, binge eating, etc.
  • Working with a nutritionist is better than getting nutrition advice from an influencer

23

356 reads

IDEAS CURATED BY

gabrielagg

Total food, sleep and yoga geek.

Gabriela G.'s ideas are part of this journey:

The Halloween Collection

Learn more about food with this collection

Navigating and enjoying the thrill of horror and scare experiences

Historical knowledge of Halloween and its origins

Understanding and appreciating Halloween traditions worldwide

Related collections

Read & Learn

20x Faster

without
deepstash

with
deepstash

with

deepstash

Personalized microlearning

100+ Learning Journeys

Access to 200,000+ ideas

Access to the mobile app

Unlimited idea saving

Unlimited history

Unlimited listening to ideas

Downloading & offline access

Supercharge your mind with one idea per day

Enter your email and spend 1 minute every day to learn something new.

Email

I agree to receive email updates