BTC.Coaching

Tricep training for big pressing 🦍

Got shoulder pain ?

Recovery Checklist

Sleep

Go to bed 1 hour before you need to. This increases the likelihood of more deep sleep.

Eat your last meal at a minimum of 2 hours before you go to bed. Eating too close can massively impact the quality of your sleep.

Nutrition

Try to make sure most of the foods you eat only have 1-2 ingredients.

Focus on your digestion. What foods can you eat a lot of and not have an issue with?

There is far more detail to this, but these are just some things that will definitely help.

Clip from the latest podcast.

Building a strategy for your nutrition 🔪🥩

The Intermediate Lifter Problem

​When you’re trying to reach an advanced level in the gym, it can be frustrating when you don't understand why you’ve stopped progressing. It usually comes down to one of three things: Volume, Frequency, or Intensity.

​To break through the plateau, you need a plan. Here is a template to get you started. Make sure to write everything down and review your logs each month so you have a clear line of progression.

​The Routine:
​Day 1: Lower Body (4-6 exercises)
​1 warm-up set for each
​2 sets to (or near) failure

​Day 2: Upper Body (4-6 exercises)
​1 warm-up set for each
​2 sets to (or near) failure

​Day 3: Rest

​Day 4: Lower Body (4-6 exercises)
​1 warm-up set for each
​2 sets to (or near) failure

​Day 5: Rest

​Day 6: Upper Body (4-6 exercises)
​1 warm-up set for each
​2 sets to (or near) failure

​Day 7: Rest

​The Goal:
Stick to these 4 sessions per week. That’s it. Monitor your weights closely and add Volume, Frequency, or Intensity only as specific weaknesses become apparent. 📈

What should I do to get bigger and stronger at the same time?

Here's a template you can use to give you a brief understanding. This just gives you an outline to follow.