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Let’s talk Somatotype Nutrition… Basing nutri

Let’s talk Somatotype Nutrition…

Basing nutrition recommendations on physical appearance, or “body type”, is not new. This is referred to as Somatotype nutrition.

While there are some general guidelines that this type of approach can provide for helping people get started with their nutrition, there are some serious shortcomings and considerations that we need to take into account if we want the best results possible.

The three somatotypes with the typical guidelines for diet and training from what is promoted on the interwebs are:
→ Ectomorph - Slender frame, little muscle tissue, and classifies themselves as a “hardgainer”.
→ Endomorph - Classified as having a “blocky” structure and having a higher percent of body fat.
→ Mesomorph - They remain relatively lean and seem to naturally carry a larger proportion of muscle tissue.

When we factor in that as you train and make progress, your physique will change if things are being done correctly. So, taking “body type” recommendations and sticking to them long-term will become more of a hindrance to developing your potential physique.

Go to our IG stories to find the swipe up link to our full article on this topic! If this doesn’t cover all of your questions, feel free to drop them in the comments below.

#n1training #fitnessmyths #exercisescience #bodytype #nutritiontips #trainsmarter

Banded Hack Squats are a great exercise that can b

Banded Hack Squats are a great exercise that can be really customized to the training goal if you mind the loading and tempo perscriptions.
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The relationship between weight vs band tension creates a lot of options. I could literally do a whole series on on the poosibilites, but here is a start on what you need to know to figure out the dose of each for the goal.
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The weight resistance is subject to momentum and the band is not. The weight will be responsible for the majority of the load in the lenghtened position, and in performance terms the starting load, or the inertia you have to overcome. The bands, depending on how you set them up can start adding tension fairly quickly, or not until the top.
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If I want a client to feel confident and stable in the bottom, I may opt for less weight and more band tension. If I want the band tension to just decelerate the load at the top, I may set the bands to only impact the top 1/2-1/4 of the motion. If I want to challenge someone throughout the entire range without having to worry about their ability to do so at faster contractile speeds, I will use a more balanced load:band load and make sure the bands come on just before the mid range.
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#n1training #n1education #hacksquat #legday #exercisetips #exercisescience #legtraining #legdayworkout #personaltrainers

Biceps are not the only elbow flexors that contrib

Two very common mistakes in the leg press both inv

Two very common mistakes in the leg press both involve going outside your active range of motion.
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1 - is where you see the butt come off the pad, placing the load on the lower back.
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2 - For bulkier individuals, sometimes there is an end range before that. A lot of times you will see people jamming their thighs into their abdomen. In this case the lengthened position for the hips might be better trained in unilateral movements of widening the stance is not a viable solution.
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This will prevent creating problems with the stability relationship between the hip flexors and spinal extensors as well as removing the unfavorable spikes in visceral pressure.
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We love leg presses, but setup, execution, and simply being at an appropriate bodycomp are needed for ideal results.
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#n1training #n1education #trainsmarter #legpress #legday #legpresses

The hamstrings are comprised of multiple muscle be

The hamstrings are comprised of multiple muscle bellies that all have varying mechanics at different degrees of knee flexion. Here is one way you can make sure you take all of them to a higher degree of fatigue or failure.

This way of extending the set allows you to tax all of the hamstrings without having to change weights, machines, or exercises.

Because the hamstrings' ability to produce force drops off the most in the short position, we'll start there with a weight you can control with an additional 1/4 rep at the top.

Once you can no longer control the additional 1/4 rep, proceed to full reps. You should still have quite a bit left in the tank at this point as we're now spending more time where the hamstrings all have a relatively equal ability to contribute to knee flexion.

Once you can't complete full reps you'll continue in to partials at the bottom. An important note (if you specifially want to focus on hamstrings) is to avoid launching from full knee extension as that will be predominantly your gastrocnemius (calves). Control those partial reps.

This is a highly metabolic method so you won't need many sets like this.

#n1education #n1training #hamstrings #hamstringcurl #legcurls #hamstringcurls #lowerbodyworkout #legcurl #exercisetips

Why would you choose a DB press over a DB fly? Bo

Meal prep tips for greater efficiency and ease Me

Meal prep tips for greater efficiency and ease

Meal prep can seem super overwhelming when you’re just getting started, but in reality it should be a staple skill for anyone with a tight schedule trying to be as productive as possible. Why?

Effective meal prepping can really free up a lot of time during the week, help reduce mental stress of trying to plan and prepare individual meals daily, and make it less challenging to hit your target macros to keep your progress on track.
Here are some quick tips to help you streamline your meal prep process:

● Plan the same days, same times every week. Make it a part of your schedule. 1-2 hours 2x per week should be sufficient if you’re prepping efficiently.

● Get an Instant Pot. That thing makes life (and cleanup) so much easier. You can cook several pounds of meat in about 30-45 minutes and still have the stovetop and oven available for other things.

● Diversify your seasoning repertoire. Most spices, herbs, and seasonings add little to no calories and keep you from getting too bored eating the same basic foods all the time.

● Portion your protein AFTER cooking it. Different cuts and meats lose different amounts of water and fat when cooked so the best way to be most consistent is to weigh after it’s cooked.

If you want more details you can search “meal prep tips” in our Articles & Videos link in our bio!

#n1training #mealprep #nutritiontips #fitnesslife #fitnesslifestyle

The banded RDL can work as a great teaching tool t

Foot position in the leg press needs to be individ

Foot position in the leg press needs to be individualized to a person's biomechanics and the goal. A higher foot position can help place more load on the hips versus the quadriceps. However if the intent of the person is still to use their quads, this change is setup is mute. It is important than in addition to the change in foot position you also provide instructions on the intent, which is now an emphasis on the hip extension that occurs during the leg press. This can be illustrated by verbally or manually having your client focus on driving hip thighs down as they perform the leg press.

#n1training #legpress #exercisetips #biomechanics #trainsmarter

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