JMJCoaching

McDonald’s just changed the game forever ig

There is just so much s**t we have in our lives and fitness will rip you apart if you don’t play the game correctly.

To simplify it, focus on only ONE THING that has the highest return in investment, and master it.

Calories for example, don’t focus on all the macronutrients/fiber, just track total protein intake instead.

By doing this you’ll land into a healthy range of your total calorie intake as a byproduct, sure it might be a few hundred calories under/over some days but it’ll work itself out the better you get at controlling said intake.

A jack of all trades is a master of none, pick your lane and go with it.

Dump the super slow eccentrics, I promise your bicep won’t grow faster.

That deload only comes from a s**tty protocol

How many sets per muscle group per week is tricky.

The beauty is everyone is different.

What grows my delts the fastest more than likely won’t be the right approach for you.

But the rule of thumb is to find your minimum effective volume, how much steps do you need to maintain size/strength.

Then slowly add one and two sets on top of that, reassess your weekly soreness and your progression then make the proper adjustment based off of that feedback.

It kinda is annoying because you have to really let weeks go by just to make some changes, but that’s the name of the game.

Speed run your way to develop your legs.

Pick any pressing movement that doesn’t give you pain, leg press, hack squat, smith machine/bb back squat.

Leg extensions every time or replace them with sissy squats if no machine is available.

Lying/leg curl paired with a hinge movement only if you can recover from it before the next session.

Straight leg calve raises or seated.

Adductor machine if you want MEATY legs.

Simple and efficient.

Intensity is ultimately one of the most important principles when it comes to muscle growth.

Your goal is to take that targeted muscle to/close to failure by any means.

If you’re stopping the set because it burns or you’re mentally checked out, go heavier.

If your body has no issues with the load then perfect.

Apply this and watch the gains come.

Snippet from a client check-in.

Meal plans rarely work for long periods of time from my experience.

Once you stop following it exactly, results fade.

I teach fundamentals & create a new default to deciding the proper foods needed for the goals.

Huge difference

Grow up bozos