#Sidoma

[fotischat-blog]

3 Dumb Mistakes Robbing Smart Men Of Muscle Growth

Do you make these mistakes when trying to build muscle?

They’re common.

I’ve made every one of these mistakes (and more) in my fitness journey.

Today, I’ll share them with you so that you don’t waste your time like I did.

Dumb Mistake Numero Ena — Overlapping Exercises

Most Feetness Eggsperts ignore this time waster and it really annoys me.

Overlapping happens when you perform multiple exercises for the same muscle group, in a training session. This is a mistake because your muscles can benefit only from a certain number of sets.

If you do more than needed?

Best case scenario, you waste time. Slightly-worse case scenario, you lose muscle mass. Worst case scenario, you injure yourself since your joints didn’t have time to recover.

Dumb Mistake Numero Dio — Picking exercises that don’t work for you

This goes beyond exercises for your body type.

Take two tall men, have them do a certain exercise and their bodies will respond differently.

What I’m talking about is finding exercises for y-o-u. You need to take into account your height, past injuries, limb length, training experience, and yes, your personal preferences.

This way you’ll not only feel an exercise (mind-muscle connection is another important aspect of muscle growth but that’s another email for another time) and minimize injuries, aches, and pains, but you’ll also enjoy your training even more.

Because, let’s face it:

If you always need to motivate yourself before doing an exercise, isn’t this a sign that the exercise is not right for you?

Finally…

Dumb Mistake Numero Tria — Being force-fed your coach’s biases

If you hire a Crossfit coach, he’ll have you follow a Crossfit program.

Hm…

If you hire a powerlifting coach, he’ll have you follow a powerlifting program.

Hmm…

If you hire a bodyweight coach, he’ll have you follow a bodyweight program.

Hmmm…

And you know what?

The same will happen if you hire any coach who proudly proclaims that they specialize in X.

They’ll always force-feed you their training bias.

You see, all they have is a hammer. So, everything looks like a nail to them.

What this means is that they’ll always try to force their system to you.

And that’s dumb

What they should do instead is to decide which system can help you achieve your goals.

When I’m creating a training and diet plan for a client, I don’t think “Oh they need to do snatches because it’s a cool exercise. And they need to follow the keto diet because it’s all the rage.”

No.

What I think is “Based on what we know, how can I create a system that will match their current lifestyle and abilities, while also moving them closer to their goals?“

This is the right thinking process.

And it’s the thinking process that has helped many clients throughout the years reach their goals.

If you’re interested in more secrets, then grab some of the goodies I’ve prepared for you at: 

https://grecianfitness.eu/tumblr

Ta leme sidoma, Fotis Chatzinicolaou P.S. In case you’re wondering ena, dio, and tria means one, two, and three in Greek (See? You also learned new words :-) )

#muscle #health & fitness #fitness #workout #men

[jose28miguelelsiervo-decristo]

[monicacampello18]

Deus viu Sidoma e Gomorra do alto e desceu para executar seu juízo em suas portas. Fica a dica para nós. O verdadeiro servo de Deus não é aquele que não peca, pois, como está escrito, não há homem que não peque; todo ser humano peca. Todavia, o verdadeiro servo de Deus é aquele que, ao pecar, imediatamente reconhece o seu pecado diante de Deus e se arrepende de modo a nunca mais querer retornar àquele pecado. Contudo, há servos de Deus que percebem o pecado, mas não o reconhecem, por que assumir o pecado é o mesmo que deixar de lado as suas próprias vaidades das quais não têm a intenção de se desfazerem, porém se esquecem de que Deus conhece a intenção do seu coração. O verdadeiro servo de Deus peca por causa da sua fragilidade humana, mas reconhece o seu pecado quando o Espírito Santo toca o seu coração, e o seu arrependimento, que logo brota em seu espírito, é aceito por Deus porquanto verdadeiro. “Você pecou escondido, em segredo, mas eu farei com que isso aconteça em plena luz do dia, para todo o povo de Israel ver.” Então Davi disse: — Eu pequei contra Deus, o Senhor. Natã respondeu: — O Senhor perdoou o seu pecado; você não morrerá. Mas, porque, fazendo isso, você mostrou tanto desprezo pelo Senhor, o seu filho morrerá” (2 Sm‬ ‭12:12-14‬). . . . #prestaatenção #vigiacrente #deustudovê #deussabedetodasascoisas #deussabe #deussonda #deusconhecemeucoração #deusvetudo #jesus #espiritosanto #senhor #bom #bomdia #bomdia🌞 #boasemana #boasegunda #boasegundafeira #felizsegunda #felizsegundafeira #davi #servo #servodedeus #servofiel #arrependimento #pecado #pecadora #postura #mudar #mudarépreciso #comportamento (em Perto De Deus) https://www.instagram.com/p/CPQdQs7N7dG/?utm_medium=tumblr

#prestaatenção #vigiacrente #deustudovê #deussabedetodasascoisas #deussabe #deussonda #deusconhecemeucoração #deusvetudo #jesus #espiritosanto #senhor #bom #bomdia #bomdia🌞 #boasemana #boasegunda #boasegundafeira #felizsegunda #felizsegundafeira #davi #servo #servodedeus #servofiel #arrependimento #pecado #pecadora #postura #mudar #mudarépreciso #comportamento

[thoughtsinthimbles]

Hardiness

Drinking: La Cabra - Bensa Logita from Sidoma, Ethiopia in Chemex with V60 Filters

Reading: Florida Scott-Maxwell’s Measure of My Days

Pondering: Hardiness p.45

Hardiness is a quality supposedly created by difficulty and I have always felt it to be a stimulating virtue. I like people who have it and that must mean that I like people who have been disciplined by hardship, which is true. I find them realistic, not easily daunted, and they make few childish claims. This also means that the hardiness of life I deplore creates the qualities I admire. 

Thoughts:

Suck it up, don’t complain, be patient. You will be a better person for it. 

Rest of Quote: 

Poverty used to seem to create morality. If you were poor you had to be selfless, uncomplaining, independent, ingenious and courageous. Now in an age of plenty when it is felt that we should have what we want- and when this becomes a practical possibility- what happens to hardihood? Is it a disappearing virtue? I should be sorry to see it go, and very surprised if it did. 

We are told that the over-indulged child having had little hardship lacks hardihood, and the weak boy has to be violent to respect himself, so hardihood is wanted and missed. Children must still have to endure the natural rage of parents, and where there is no doubt at all that parents have to summon a wealth of hardihood to endure their children. Even plenty requires a good deal of fortitude. To organize family transport with only two cars, to find leisure or quiet in a house equipped with every machine a modern house can contain is not easy. To combine chores with responsible jobs, not to mention illness, accidents and the new poverty of the highly paid, all this demands stamina of the highest order, for the strain of it is great. Now when so many have so much, many work harder than their for-bears. So why does having much create strain, dissatisfaction and confusion. Could it be that austerity kept life simple, simple pleasures remaining real pleasures, while plenty makes for complication and having much leaves us sated. 

#philosophyforbreakfast #coffee #chemex #v60 #measureofmydays

[albonynet]

شاهد بنفسك⁦☑️⁩🔞⁦✔️⁩ توقعات مباريات اليوم الأحد 03/11/2019/ قناة sidoma تختص بمناقشة أحدث المباريات العالمية و المحلية و هدفنا هو أن نتعاون بيننا و نجمع الأفكار و معرفة... source

[fotischat-blog]

Discoveries From The Hardest Workout I Ever Did

Back in 2012, I followed a hardcore training program.

Every workout, I had to do 5 sets of 5 reps of 3-4 heavy barbell exercises, followed by a few lighter ones.

And, it sucked major ballz.

Despite being 23, I felt drained 25/8.

I dreaded each workout.

And other than my back and legs (who respond amazingly to training) the rest of my body had my friends jokingly ask “Do you even lift?”

Looking back, there were many problems with the program.

The first one is that low reps are not important if you want to build a nice body. Studies comparing low and reps show you can enjoy the same rate of muscle growth. You only need to equate the number of reps and weight.

Take for example the 5X5 barbell squat.

Suppose I lifted 100 kilos.

That would give us a volume of 5 X 5 X 100 = 2,500

Instead, I could lift 70 kilos and do 3 sets of 12 reps.

This would give me a volume of 2,520 which is almost the same.

But, it would be easier on my joints. I’d also save time since I’d have fewer rest periods (the more rest periods you have, the more a workout lasts.)  And I wouldn't feel as drained the next day.

Another problem was that each workout lasted a lot.

I'm talking about 90+ minutes.

This was a problem because I always had to go somewhere after training. So, I cut my rest periods short and my performance suffered.

Finally, I *dreaded* the workouts.

For example, one day I had to do 5 sets of heavy barbell squats.

Then, I followed them with 5 sets of barbell bench presses.

I'd then move on to 5 sets of heavy barbell rows.

And finally, 4-5 more exercises for 3 sets and moderate reps each.

If you have followed a similar program in the past, you've experienced that feeling of dread. You wonder if you’ll have the energy to complete the workout. You wonder if you'll beat your previous numbers. And even if you do, you’ll feel like poop the rest of your day.

Anyway, the program worked for some guys.

So it wasn’t necessarily a bad one.

But, it was a bad one for me.

And, after discussing with clients who tried the program themselves, we agreed on this:

Unless you structured your days around the program, it was hard to follow.

This meant sleeping as much as possible (So, if one of your kids was sick and you had to stay up late, this was problematic.) Making sure you were fresh and kept stress to a minimum before the workout. Never skipping a meal, etc.

If you couldn’t do the above?

You’d lose time, energy, and might even hurt yourself.

Now you might wonder:

“OK Fotis, what would you have done differently?”

Lots of things.

As mentioned, if workout volume remains the same, you can tweak sets and reps. So, I would have lowered the amount of sets while increasing the number of reps.

More:

Most of the exercises used a barbell. This can aggravate your upper body’s joints like the wrists, elbows, and shoulders. So, I’d used dumbbells, bodyweight and cables instead.

This is the beauty of training principles:

When you know them, you can upgraded all programs.

In the process, you’ll enjoy it, progress, and improve your physique. As a bonus, you'll protect yourself from injuries, aches, and pains.

Anyway, chances are you already have a training program.

If you’d like see if it can be improved, start here:

https://grecianfitness.eu/tumblr

Ta leme sidoma,

Fotis Chatzinicolaou

#workout #cats #training