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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.
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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.
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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
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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
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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
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