There is only one magic formula to gaining weight and it requires that you eat more calories than your body burns. If you are finding it difficult to gain weight despite the fact you think you eat a lot, it is possible you are not creating a calorie surplus. If you are struggling to gain weight, these tips can help you understand what may be happening.
Why You’re Not Gaining Weight
If you are naturally skinny, you may think you can eat anything you want without gaining. You may claim you have a fast metabolism or that you simply don’t digest food the way heavier people do. You may believe you are constantly stressed which can lead to weight loss or that there is some medical condition that leads you to stay thin. However, there is truly only one explanation for staying thin and that is that you aren’t eating as much as you think you are. Track your calories for one week using an app like MyFitnessPal or something similar. It is highly likely you will find that you are not gaining weight because you are eating fewer calories than you are burning.
Somatotypes: Is Your Body Type Important
Your body type does play a part in how easily you gain or lose weight. People with high metabolisms do exist and it is possible you are not gaining because you are very active. Many people who have difficulty gaining fidget more than those who do not, research indicates. If you have a small frame, you may still have difficulty gaining because your body is not built to be big. Even if you have a small frame, have difficulty gaining due to activity or your metabolism is higher than others, if you eat more calories than you burn, you will gain weight. The key is to eat more calories than you burn consistently in order to see results.
How to Gain Weight
There are several ways to increase your calorie intake in order to gain weight. You can add more calories to each meal or add additional meals. Add calorie-dense food to your diet such as dried fruits, nuts or pasta. Blended food digests easier than food you have to chew, so add smoothies to your diet. One of the best smoothies includes oats, milk, banana, peanut butter and whey protein. Just as overweight people underestimate what they eat, skinny people overestimate what they eat. Track your calories each day to see what you are consuming. Consider a fitness tracker, such as a FitBit or Garmin, to track both calories and activity each day. Add squats and deadlifts with free weights to your workout to help you gain.
- Eat More
- Eat More Meals
- Eat Calorie Dense Foods
- Eat More Protein
- Drink Shakes
- Track Your Calories
- Lift Heavy (But Safely)
- Be Consistent
The Importance of Nutrition
Eating more calories than you burn will help you gain weight, but not just any calories. You want to be sure to choose healthy options, like whole grains as well as lean meats and dairy. Start by adding 500 calories per day than you are burning. If you are not gaining as you’d like, add more calories, but do so slowly to avoid building belly fat. You need to be consistent as it is the daily average calorie intake that determines true weight gain.
You Need to Eat More Protein
Increase the amount of protein you eat each day, such as chicken, fish and eggs. Add 1 gram of protein per pound of body-weight per day to build muscle and for recovery. Some of the best protein options include steaks, ground round, chicken breasts and thighs as well as tuna, salmon, mackerel and sardines. Eggs are good source of protein as are dairy products like milk, cottage cheese and yogurt.
Top Protein Sources:
- Steaks, Ground Beef
- Chicken Breast
- Turkey Breast
- Ground Turkey
- Tuna
- Salmon
- Mackerel
- Eggs or Egg Whites
Eat More Meals Throughout the Day
Small meals are easier to manage than large meals, so aim for six to seven small meals per day rather than three. Start by waking up earlier and eating breakfast. Too often, skinny people eat nothing for breakfast which means they are getting no calories before noon. You need at least eight hours sleep, so that leaves you only 16 hours to eat each day. Start with breakfast around 7 AM, adding a snack 10 AM. Lunch should be around 1 PM, another snack around 4 PM and then dinner around 7 PM. Keep in mind these are not large, more than 1,000 calorie meals, but smaller meals that are between 500 and 700 calories.
What You Should Eat
Choose foods that are high in calories and nutrition. Although vegetables are healthy, they do not have many calories. Keep vegetables in your diet for their nutritional value and fat-burning properties, but if you want to gain weight, you also need to add foods like nuts, dried fruit, dairy, grains, potatoes, fats and meat. Try to avoid junk food even though it is high in calories. McDonald’s food is calorie-dense, but also contains significant amounts of fat, sugar and sodium. Although eating chips, cookies, fries and ice cream may add calories, it can lead to extra fat around your belly. That does not mean you can never eat at McDonald’s or enjoy a cold beer every now and then. The best rule of thumb is 90 percent quality food and 10 percent junk food.
Train Consistently
Lifting helps trigger muscle mass building in your body so you want to include lifting weights in your workout. Lifting also increases your appetite helping you to eat more. If you eat more than you burn, lifting keeps food from being stored as fat. Use free weights which are more effective and safer than machines. Include compound exercises like squats, deadlifts, bench press and rows. Always try to lift more than you did in your last workout and be sure your form is correct. Your body needs rest, so don’t do more than three full body workouts each week.
Supplements for the Skinny Guy
Blending food in liquid form helps you digest it more quickly. You can make your own weight gainer shakes by combining:
- 100g Oats
- 1 Banana
- 1 tbsp Peanut Butter
- 300ml Whole Milk
- 2 scoops Whey Protein
Mix everything in a blender for 1048 calories, 120g carbs, 80g protein and 28g fat. Avoid processed weight gainer shakes as they are often full of sugars. If you aren’t a fan of smoothies, simply drink whole milk.
These tips and suggestions are designed for people who have difficulty gaining weight when working out. For more tips on workouts, nutrition and weight, subscribe to my YouTube Channel.
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Chest Day Reinvented: Why 20 Sets of One Exercise Might Be All You Need
Are you tired of complicated chest day routines that leave you exhausted but not seeing the results you want? You’re not alone. Many fitness enthusiasts struggle with finding the perfect balance of exercises to maximize chest growth.
What if you could simplify your chest workout while still achieving incredible gains? The solution might be simpler than you think: focusing on 20 sets of just one exercise. This approach not only streamlines your routine but also targets muscle growth in a highly effective way.
In this article, we’ll explore the benefits of dedicating 20 sets to a single chest exercise, the science behind muscle hypertrophy, and how this method can lead to significant strength and muscle gains. You’ll learn why volume is crucial, how to implement this strategy effectively, and the key advantages of this focused training approach.
Key Takeaways
- Simplicity and Focus: The 20-set approach simplifies your chest workout routine, enhancing focus and improving mind-muscle connection.
- Consistency and Progress: Repeatedly performing one exercise allows for better tracking of progress and leads to significant muscle and strength gains.
- Reduced Injury Risk: Mastering one exercise reduces the risk of injury by ensuring proper form and technique.
- Scientific Backing: High-volume training is supported by studies showing its effectiveness in promoting muscle hypertrophy and strength.
Comparison Table
20-Set Approach vs Traditional Chest Workout
Criteria
20-Set Approach
Traditional Chest Workout
Complexity
Simple, single exercise focus Multiple exercises Time Efficiency
More efficient due to less setup time Less efficient with various setups Progress Tracking
Easier with consistent exercise Harder with varied exercises Injury Risk
Lower with focused form perfection Higher with varied forms and weights Muscle Engagement
High due to repetitive targeting Moderate with varied engagement Volume
High with 20 sets Varies, often moderate The Science of Muscle Hypertrophy
Muscle Hypertrophy Explained: Muscle hypertrophy refers to the increase in muscle size achieved through exercise. This growth occurs when muscle fibers are subjected to stress, causing micro-tears that the body repairs and rebuilds stronger and larger. Two primary factors influence hypertrophy: mechanical tension and metabolic stress.
Why Volume Matters: High-volume training, such as performing 20 sets of one exercise, plays a critical role in muscle hypertrophy. Volume refers to the total amount of weight lifted during a workout session, which is a product of the number of sets, reps, and the weight used. High-volume workouts increase time under tension, leading to greater muscle damage and, consequently, more significant muscle growth.
Supporting Studies: Numerous studies support the effectiveness of high-volume training. For instance, research published in the Journal of Strength and Conditioning Research found that higher training volumes are associated with greater muscle hypertrophy. Another study in the Journal of Applied Physiology highlighted that volume is a key determinant of muscle growth, with higher volumes leading to more substantial gains.
Benefits of 20 Sets for Chest Training
Simplicity and Focus: Focusing on one exercise for 20 sets simplifies your workout routine, allowing you to concentrate on perfecting your form and maximizing muscle engagement. This focused approach can lead to better mind-muscle connection, which is crucial for effective training.
Consistency and Progress: Performing the same exercise consistently allows you to track progress more accurately. Over time, this consistency can lead to significant strength and muscle gains as your body adapts and becomes more efficient at the exercise.
Reduced Injury Risk: Mastering one exercise reduces the risk of injury compared to varied routines that might introduce poor form and unfamiliar movements. By focusing on perfecting your technique, you minimize the chances of strain and overuse injuries, making your workouts safer and more effective.
By incorporating 20 sets of a single exercise into your chest day routine, you can achieve remarkable muscle growth, improved strength, and a simplified, effective workout. This approach leverages the principles of muscle hypertrophy and volume to deliver results that more complex routines might not achieve. Stay tuned as we dive deeper into how to implement this strategy and maximize your chest gains.
Detailed Breakdown: The 20-Set Chest Exercise
Exercise Choice: Incline Bench Press
Recommendation: The Incline Bench Press is an ideal exercise for this 20-set approach. It targets the upper chest muscles (pectoralis major) effectively, which are often underdeveloped compared to the lower chest. This exercise also engages the shoulders and triceps, providing a comprehensive upper body workout.
Why Incline Bench Press?
- Upper Chest Activation: Incline positioning emphasizes the upper pectoral muscles, creating a balanced and fuller chest appearance.
- Versatility: Suitable for various fitness levels, the incline bench press can be modified with different weights and techniques.
- Form and Safety: Easier to maintain proper form compared to other chest exercises, reducing the risk of lower back strain.
Proper Form and Technique
Set-Up:
- Adjust the bench to a 30-45 degree incline.
- Lie back on the bench with feet flat on the floor and your back firmly against the bench.
- Grip the barbell with hands slightly wider than shoulder-width apart.
Execution:
- Start Position: Lift the bar off the rack and hold it directly above your chest with arms fully extended.
- Lowering Phase: Inhale and slowly lower the bar to your upper chest, keeping your elbows at a 45-degree angle to your body.
- Pressing Phase: Exhale and press the bar back up to the starting position, focusing on contracting your chest muscles.
Common Mistakes:
- Arching the Back: Keep your back flat against the bench to avoid lower back strain.
- Flaring Elbows: Maintain a 45-degree angle to prevent shoulder injury.
- Bouncing the Bar: Control the descent to maximize muscle engagement and avoid using momentum.
Progressive Overload
Tips for Progressive Overload:
- Increase Weight: Gradually add weight in small increments (2.5-5 lbs) once you can comfortably complete all 20 sets with good form.
- Add Reps: Start with a manageable number of reps per set and slowly increase the reps over time.
- Adjust Rest Periods: Reduce rest periods slightly as you progress to increase intensity.
Implementation Strategy
Warm-Up
Importance of Warming Up:
- Injury Prevention: Proper warm-up prepares muscles and joints for the intense workout, reducing the risk of injury.
- Performance Enhancement: Increases blood flow to the muscles, improving performance.
Warm-Up Routine:
- Dynamic Stretches: Arm circles, shoulder rotations, and torso twists (5 minutes).
- Light Cardio: Jumping jacks or brisk walking (5 minutes).
- Warm-Up Sets: 2-3 sets of light bench presses to activate the chest muscles.
Set Structure
How to Structure the 20 Sets:
- Initial Sets: Start with lighter weight for the first 5 sets to properly warm up the muscles.
- Middle Sets: Gradually increase the weight for sets 6-15, ensuring each set is challenging but maintainable.
- Final Sets: Use a consistent, slightly lighter weight for the last 5 sets to focus on muscle fatigue and endurance.
Rest Periods
Optimal Rest Periods:
- Between Sets: 60-90 seconds rest between sets to allow partial recovery while keeping the muscles under constant tension.
- Between Phases: If breaking the 20 sets into phases, take a longer rest (2-3 minutes) after completing 10 sets.
Enhancing Results with Proper Nutrition
Pre-Workout Nutrition
What to Eat Before the Workout:
- Carbohydrates: Provide energy. Examples include oatmeal, whole-grain toast, or a banana.
- Protein: Supports muscle function. Examples include Greek yogurt, a protein shake, or eggs.
- Timing: Eat 30-60 minutes before your workout to ensure the nutrients are available during exercise.
Post-Workout Recovery
Importance of Post-Workout Nutrition:
- Muscle Repair: Protein is crucial for repairing and building muscles.
- Glycogen Replenishment: Carbohydrates help replenish glycogen stores depleted during the workout.
Post-Workout Meal:
- Protein: Aim for 20-30 grams of protein. Examples include a protein shake, chicken breast, or a protein bar.
- Carbohydrates: Pair with a similar amount of carbs. Examples include rice, sweet potatoes, or a fruit smoothie.
Supplement Recommendations
Effective Supplements:
- Whey Protein: Fast-absorbing protein to support muscle repair and growth.
- Creatine Monohydrate: Enhances strength and performance.
- BCAAs (Branched-Chain Amino Acids): Reduce muscle soreness and support recovery.
- Omega-3 Fatty Acids: Reduce inflammation and support overall health.
Timing and Dosage:
- Whey Protein: 20-30 grams post-workout.
- Creatine: 5 grams daily, taken post-workout.
- BCAAs: 5-10 grams before or during workouts.
- Omega-3s: 1-2 grams daily with meals.
By focusing on 20 sets of the Incline Bench Press, you can maximize chest growth through simplicity, consistency, and targeted muscle engagement. Proper form, progressive overload, and strategic nutrition will enhance your results, making your chest day both effective and efficient.
Tracking Progress and Adjusting the Program
Measuring Success
Progress Photos:
- Frequency: Take photos every four weeks to visually track changes.
- Angles: Capture images from the front, side, and back to get a comprehensive view of your progress.
- Consistency: Use the same lighting, location, and pose for accurate comparisons.
Body Measurements:
- Areas to Measure: Chest, waist, hips, arms, and thighs.
- Tools: Use a flexible tape measure for accuracy.
- Frequency: Measure every two weeks to monitor changes closely.
Strength Gains:
- Tracking Weight Lifted: Record the weights, sets, and reps for each workout session.
- Performance Indicators: Note improvements in endurance and overall strength, such as increased reps or heavier weights.
Additional Metrics:
- Body Fat Percentage: Consider using a body fat scale or professional measurements.
- Fitness Tests: Periodically perform fitness tests, such as push-up or plank endurance, to gauge improvements in strength and stamina.
Making Adjustments
Identifying Plateaus:
- Signs: Stagnant progress in strength, body measurements, or visual changes.
- Duration: If no progress is seen over four weeks, it’s time to adjust.
Adjustment Strategies:
- Change Rep Ranges: Alternate between high reps (15-20) and low reps (4-6) to shock the muscles.
- Vary Exercises: Introduce new exercises or variations to target the muscles differently.
- Increase Intensity: Incorporate techniques like supersets, drop sets, or tempo changes.
- Rest and Recovery: Ensure adequate rest and incorporate active recovery days to prevent overtraining.
Deloading
When to Deload:
- Frequency: Every 6-8 weeks, or when experiencing persistent fatigue, soreness, or decreased performance.
- Indicators: Symptoms of overtraining, such as chronic muscle soreness, irritability, and poor sleep.
How to Deload:
- Reduce Intensity: Lower the weights to 50-60% of your usual load.
- Decrease Volume: Cut the number of sets and reps by half.
- Active Recovery: Focus on light, low-impact activities like yoga or swimming.
- Duration: Typically, a deload week lasts 5-7 days before resuming normal training.
Conclusion
Recap Benefits:
- Simplicity and Focus: The 20-set approach simplifies your workout and enhances the mind-muscle connection.
- Consistency and Progress: Consistent repetition of one exercise leads to significant muscle and strength gains.
- Reduced Injury Risk: Mastering one exercise minimizes injury risk by ensuring proper form and technique.
Encouragement: Embark on the 20-set chest workout journey with confidence. Consistency, dedication, and proper execution will lead to remarkable results. Remember, every rep and set brings you closer to your fitness goals.
Call to Action: Join the 20-set challenge today and share your progress on social media using the hashtag #20SetChallenge. Subscribe to our newsletter for exclusive tips and explore other fitness articles on RunThaCity.com to continue your fitness journey.
FAQs: The 20-Set Chest Workout
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What are The Benefits Of Deadlifts?
Did you know that deadlifts were once called “Romanian Deadlifts” and were used to test a person’s strength and character? Today, they remain a top choice for athletes, bodybuilders, and even celebrities like Dwayne “The Rock” Johnson, who credit them for building power and muscle.
This article delves beyond the hype to explore the what are the benefits of doing deadlifts, revealing the multifaceted benefits this exercise offers for both men and women, making it a valuable addition to any fitness routine.
Key Takeaways
- Deadlifts are a compound exercise that targets multiple muscle groups, offering a wide range of benefits beyond just building strength.
- They can improve athletic performance, increase bone density, enhance posture and core strength, boost metabolism, and foster mental toughness.
- Deadlifts are suitable for all fitness levels with various modifications available for beginners or those with limitations.
- Prioritizing proper form and safety is crucial to reap the benefits and avoid injuries.
Comparison Table: Conventional Deadlift vs. Sumo Deadlift
Feature Conventional Deadlift Sumo Deadlift Stance Shoulder-width apart Wider than shoulder-width Grip Overhand grip Double overhand or mixed grip Primary Muscle Groups Hamstrings, glutes, lower back Glutes, hamstrings, quads Benefits Overall strength development, improved core stability Emphasizes glute activation, suitable for individuals with limited hip mobility What are Deadlifts and How to Do Them Right:
Clear explanation: Deadlifts are a compound exercise that involves lifting a barbell off the ground from a standing position, engaging multiple muscle groups. They primarily target the hamstrings, glutes, and lower back, but also activate core muscles, shoulders, and forearms.
Step-by-step guide:
- Set up: Stand with feet shoulder-width apart, core engaged, and back straight. The barbell should be positioned in front of your shins, with hands gripping the bar slightly outside shoulder-width.
- Hinge at the hips: Keeping your back straight and core engaged, push your hips back as if you’re about to sit down. Lower the bar down your shins, maintaining a straight bar path close to your body.
- Lift with your legs: Once you feel a stretch in your hamstrings, drive through your heels to lift the bar back up to the starting position, keeping your core engaged and back straight.
- Squeeze your glutes: At the top of the movement, squeeze your glutes to fully extend your hips.
Addressing misconceptions: Deadlifts are often incorrectly labeled as dangerous for your back. However, when performed with proper form and appropriate weight, they can be a safe and effective exercise.
Remember:
- Start with lighter weights to perfect your form before increasing the load.
- Don’t round your back at any point during the movement.
- Seek guidance from a certified trainer if you’re unsure about proper form or have any pre-existing injuries.
Beyond Strength: Unveiling the Multifaceted Benefits of Deadlifts
While building strength is undeniably a key benefit of deadlifts, their true power lies in their diverse impact on overall fitness and well-being. Let’s explore some lesser-known advantages that go beyond the weight room:
- Enhanced Athletic Performance: Deadlifts are a staple exercise for athletes across various disciplines. They improve power, agility, and explosiveness by strengthening the posterior chain (glutes, hamstrings, lower back), which plays a crucial role in activities like jumping, sprinting, and changing direction quickly. A study published in the Journal of Strength and Conditioning Research found that athletes who incorporated deadlifts into their training program significantly improved their vertical jump height compared to those who didn’t.
- Increased Bone Density: Deadlifts, when performed with proper form, can stimulate bone growth and increase bone mineral density (BMD) in the lower back, hips, and spine. This is particularly beneficial for women as they are more susceptible to osteoporosis later in life. A study published in the Bone Journal showed that women who participated in a deadlift program for 12 weeks experienced significant improvements in lumbar spine BMD compared to a control group.
- Improved Posture and Core Strength: Deadlifts engage a multitude of muscle groups, including the core muscles responsible for stabilizing your spine and maintaining proper posture. By strengthening these muscles, deadlifts can help improve your posture, reducing hunching and slouching, and leading to better overall body alignment. A 2018 study in the Journal of Sports Science and Medicine found that deadlift training led to significant improvements in both postural awareness and core strength in healthy adults.
- Boosted Metabolism and Calorie Burning: Deadlifts are a compound exercise that activates multiple muscle groups simultaneously, leading to a higher metabolic demand compared to isolation exercises. This increased metabolic activity translates to burning more calories, even at rest, which can be beneficial for weight management and overall fitness goals. A study published in the Journal of Applied Physiology found that deadlifts resulted in a significantly higher post-exercise oxygen consumption (EPOC) compared to other exercises, indicating a greater calorie burn even after the workout is complete.
- Mental Toughness and Confidence: Mastering a challenging exercise like the deadlift can be incredibly rewarding, fostering a sense of accomplishment and boosting confidence in your physical capabilities. This mental toughness translates to other areas of life, teaching perseverance and resilience in the face of challenges.
Remember: These benefits are not just for men! Deadlifts offer a wide range of advantages for benefits of deadlifts for females as well. Numerous studies and personal experiences of female athletes and fitness enthusiasts highlight the positive impact of deadlifts on strength, athletic performance, and overall well-being.
what muscles do deadlifts target
- Gluteus Maximus: (Butt)
- Quadriceps: (Upper Front legs)
- Adductor Magnus: (Inner Thigh)
- Soleus: (Smaller part of your calf muscle)
- Hamstrings: (Upper back of legs)
- Gastrocnemius: (bigger part of your calf muscle)
- Erector Spinae: (lower back)
- Trapezius, upper: (upper neck muscles)
- Trapezius, middle: (middle neck muscles)
- Levator Scapulae: (the muscle from your jaw to your shoulder)
- Rhomboids: ( upper inner back muscles right below your neck)
- Rectus Abdominis: (abs)
- Obliques: (side abs)
Variations for All Levels
The beauty of deadlifts lies in their versatility. While the conventional deadlift is a fantastic exercise, there are numerous variations that cater to different fitness levels, goals, and individual needs. Here are a few popular variations:
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Romanian Deadlifts (RDLs):
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- Purpose: Primarily target the hamstrings and glutes, emphasizing hip hinge movement.
- Benefits: Excellent for developing hamstring flexibility and building lower body strength without straining the lower back. Suitable for beginners or those working on proper form.
- Progression: Start with bodyweight or light dumbbells and gradually increase the weight as your form and hamstring flexibility improve.
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Sumo Deadlifts:
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- Purpose: Targets the glutes and hamstrings while placing less stress on the lower back and core due to a wider stance.
- Benefits: Ideal for individuals with limited hip mobility or those looking to emphasize glute activation.
- Progression: Similar to conventional deadlifts, begin with lighter weights and focus on proper form before increasing the load.
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Trap Bar Deadlifts:
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- Purpose: Offers a more neutral grip position, potentially reducing strain on the wrists and forearms compared to the conventional deadlift.
- Benefits: Suitable for individuals with wrist or forearm limitations or those who prefer a more comfortable grip.
- Progression: Follow the same progression principles as the conventional deadlift, starting with light weights and gradually increasing the load as your strength improves.
Remember: These are just a few examples, and numerous other deadlift variations exist. It’s crucial to choose variations that align with your individual goals and limitations. Always prioritize proper form over weight, and don’t hesitate to seek guidance from a certified trainer if needed.
As you progress in your deadlift journey, you can safely transition between variations once you’ve mastered the basic movement patterns. Start with bodyweight or lighter weights for any new variation, focusing on proper form and technique before gradually increasing the load. Remember, consistency and proper form are key to unlocking the full potential of deadlifts and reaping their numerous benefits.
Safety First: Essential Precautions and Tips
Unlocking the full potential of deadlifts hinges on prioritizing proper form and safety. Remember, a well-executed deadlift with lighter weights is far more beneficial than attempting heavier weights with compromised form.
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Mastering the Form is Paramount:
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- Visuals are Key: Consider incorporating instructional videos or detailed images demonstrating proper form throughout the deadlift movement. This can significantly improve understanding and execution.
Seek Guidance: If you’re unsure about any aspect of the movement, don’t hesitate to consult a certified personal trainer or coach. They can provide personalized guidance and ensure you’re performing the exercise safely and effectively.
- Visuals are Key: Consider incorporating instructional videos or detailed images demonstrating proper form throughout the deadlift movement. This can significantly improve understanding and execution.
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Warm-up and Cool-down are Non-Negotiable:
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- Dynamic Warm-up: Before diving into deadlifts, engage in a dynamic warm-up routine that includes activities like light cardio, lunges, arm circles, and dynamic stretches. This prepares your body for movement and increases blood flow to your muscles, reducing the risk of injury.
- Static Cool-down: After your deadlift workout, don’t neglect a static cool-down routine. This includes stretches that target the major muscle groups involved in the exercise, such as your hamstrings, glutes, lower back, and core. This helps improve flexibility, reduce muscle soreness, and promote recovery.
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3. Listen to Your Body:
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- Start Light, Go Slow: Always begin with lighter weights, even if it feels easier than you anticipated. This allows you to focus on proper form and technique before progressively increasing the weight as your strength and confidence improve.
- Prioritize Form Over Weight: It’s tempting to push yourself and lift heavier weights, but remember, proper form is paramount. Lifting heavier weights with compromised form significantly increases the risk of injury. Don’t be afraid to reduce the weight if necessary to maintain perfect form throughout the movement.
- Respect Your Limits: Pay close attention to your body’s signals. If you experience any pain or discomfort, stop the exercise immediately. Consult a healthcare professional if the pain persists.
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Seek Professional Guidance:
- Pre-existing Injuries: If you have any pre-existing injuries or limitations that might affect your ability to perform deadlifts safely, it’s crucial to consult a certified personal trainer or physical therapist. They can assess your individual needs and recommend modifications or alternative exercises that are safe and effective for you.
By prioritizing safety and incorporating these essential tips into your deadlift routine, you can ensure a rewarding and injury-free experience while reaping the numerous benefits this powerful exercise offers.
6 FAQs About Deadlifts
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Are deadlifts dangerous?
- Deadlifts can be safe when performed with proper form and appropriate weight. However, improper form can increase the risk of injury. It’s crucial to prioritize form and seek guidance from a certified trainer if needed.
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Can women benefit from deadlifts?
- Absolutely! Deadlifts offer numerous benefits for women, including improved strength, athletic performance, bone density, and overall fitness.
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What are some common deadlift mistakes?
- Rounding the back, lifting with the legs instead of the hips, and using excessive weight are common mistakes that can lead to injury.
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How often should I do deadlifts?
- The frequency depends on your individual fitness level and goals. Beginners can start with once or twice a week, while experienced individuals can perform them more frequently.
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What are some good deadlift alternatives?
- If deadlifts are not suitable for you due to limitations or injuries, consider alternative exercises like Romanian deadlifts, lunges, or squats.
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What are the best deadlift variations for beginners?
- Bodyweight deadlifts, Romanian deadlifts with light dumbbells, and sumo deadlifts with lighter weights are excellent options for beginners to learn proper form and build confidence.
Conclusion: Unleash Your Potential with Deadlifts
Deadlifts have rightfully earned their reputation as a powerhouse exercise. They go beyond building raw strength, offering a multitude of benefits that can significantly enhance your overall fitness and well-being. From improved athletic performance and increased bone density to enhanced posture, boosted metabolism, and mental toughness, deadlifts offer a well-rounded package for individuals of all fitness levels.
Ready to incorporate deadlifts into your workout routine? Even beginners can reap the rewards! Start with bodyweight or lighter weights, prioritize proper form above all else, and gradually increase the load as your strength and confidence improve. Remember, numerous variations exist, so don’t hesitate to explore and find the variation that best suits your needs and limitations.
Embrace the challenge of deadlifts. They may not be easy, but the journey of mastering this exercise and unlocking its potential is an empowering and rewarding experience. So, unleash your inner champion, embrace the power of deadlifts, and watch your fitness journey soar to new heights!
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Shoulder Day with Almeen Swint, RunThaCity, and Mack: No Excuses, Just Volume
“Whatever it is… you double it up.”
That’s how the day started — no warm-up pleasantries, no easing in. Just heavy dumbbells and a mindset carved out of straight grit. This isn’t your average shoulder day. This is RunThaCity volume — the kind of session where Almeen Swint, Mack, and the crew push until there’s nothing left in the tank.
You want results? Then you better come ready to suffer for ‘em. Let’s break down this raw, unfiltered shoulder training session and show you how real work gets done.
Phase 1: Heavy Pressure from the Start
It kicks off with 35kg dumbbells (~70 lbs) — and that’s just the start. No half reps, no soft lifts. Just focused tension and explosive control. You can hear it in the soundtrack, in the iron clanging, and in the breath between each grind.
Almeen Swint sets the pace with controlled aggression, showing that shoulder day isn’t about fancy movements. It’s about volume, pain tolerance, and reps on reps until your delts are screaming.
RunThaCity Volume Protocol
Here’s a breakdown of the RTC Shoulder Protocol from the video:
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Seated Shoulder Press – Heavy sets with low rest
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Lateral Raises – High reps, with minimal swing
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Front Raises – Controlled lift, full range
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Rear Delt Flys – Isolate and burn out
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Shoulder Burnout Circuit – No rest between movements, just pure fire
The keyword here is volume. If you’re not uncomfortable, you’re not building anything.
💥 Quote of the session:
“You owe five more—what happened to the other five? Then give me six!”
Almeen Swint Shoulder Day
Mind Over Muscle: No Excuses, Just Execution
What separates a RunThaCity workout from the rest? The mentality.
Almeen, Mack, and the crew don’t tolerate quitting. You’ll hear it in the gym talk:
“You afraid of fat [ __ ]? Then get the other four back.”
That’s the push — not disrespect, but accountability. Real partners don’t let you fold. They drag greatness out of you, set after set.
Even when the juice runs out, they find more. That’s the RunThaCity way.
Small Adjustments, Big Results
Technique matters. As the session grinds on, you’ll catch Almeen Swint adjusting form mid-set:
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“Put your feet closer.”
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“Don’t rush the press.”
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“Stay locked in.”
These micro-corrections keep the tension where it belongs — right on the delts. It’s a reminder: sloppy reps rob gains. Precision under fatigue is what separates real lifters from casual gym-goers.
Final Sets: When It Hurts, That’s When It Counts
“No more juice, right?”
By the end, they’re on fumes — but the bar doesn’t care. The last reps hit different. Shoulders on fire, grip fading, but no one backs down.
Mack digs deep. Almeen leads from the front. No skipping. No hiding.
This is shoulder day done right.
Real Talk, Real Brotherhood
Even through the pain, there’s room for laughs. Gym banter flies:
“I already only got one testicle… so it don’t matter.”
That’s the crew energy. Humor, pain, sweat — all part of the RunThaCity grind. You don’t just lift — you show up, you show out, and you leave better than you came.
Final Thoughts
Shoulder day with Almeen Swint and the RunThaCity crew isn’t about checking a box. It’s about outworking the voice in your head that says stop. It’s about volume, form, and never making excuses.
You want that cap look? You want that strength? Then you better be ready to suffer for it.
Strength is Built, Not Given.
📲 Drop a comment below if you’ve run this shoulder day.
🎥 Tag @RunThaCity in your grind — we repost the hardest workers.
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