Coach Aaron Burgess

Please stop.

It’s super simple

Calorie deficit = weight loss

Calorie surplus = weight gain

If you want to control your body composition as in are you losing just fat or building muscle mass, then you need to manipulate your training and macronutrients.

And if you want to be healthy while doing it then you need to be concerned with micronutrients, food quality, vitamins and minerals.

But it’s still very simple. The only way to lose weight is with a calorie deficit. No matter how you manipulate it.

The parents trap.

Think about all the little bites and tastes and licks of food that you have throughout the day.

Not planned, not tracked, but potentially stalling your weight loss.

Calories add up quickly if you aren’t careful.

If you want to work out a plan that will get you to your goal and fit your lifestyle then send me a message.

The real info ⬇️

You have a small inner chest because your pecs are small. Sorry to break it to you.

If you want a chest like Arnold it comes down to 3 things.

1. The most important - get bigger pecs. Obviously bigger pecs mean more muscle to show.

2. Get leaner. Muscle definition comes from being lean.

3. How your muscles attach and appear on your body will be impacted by your genetics. You can improve this by adding muscle mass but there is a limit.

Pecs are simple. They bring your arm across your body. So do your flys and do your presses and get strong at them.

And before you say anything,

If you are concerned about your “inner” chest then you have no business worrying about biasing the upper, mid or lower chest regions.

Do less.

The reason a deload works to break a plateau is because you are pushing yourself by doing too many sets, too much volume.

Simply dropping the total number of sets per session and over the week gets you back progressing again. Like magic.

The problem is most people then climb back up in volume again and end up needing to deload again.

But a smart lifter knows you can build muscle from as little as 1 significant (working/hard/whatever you want to call it) set done twice a week.

Now that’s the minimum effective dose and will get the minimum results.

You want to be above this but not as much as you think.

3-5 sets per muscle done twice a week or 1-3 sets per muscle done 3 times per week is pretty much on the money.

These are hard sets, pushed close to failure every time.

More volume is almost never the answer for muscle growth but training harder and pushing sets closer to failure always is.

Intensity over volume.