Warren Stubbs

𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭𝐬 & 𝐁𝐚𝐜𝐤 𝐃𝐞𝐯𝐞𝐥𝗼𝐩𝗺𝐞𝐧𝐭/𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠

One of the biggest misconceptions is that incorporating deadlifts on to a back workout will work wonders for improvements with back development.

In terms of basic biomechanics there are potentially more beneficial sessions to incorporate a deadlift into.

When breaking down the what is being trained in a deadlift it’s probably more taxing on the lower body than the upper body.

From the starting position of a deadlift hips should be dropped low whilst driving the knees out all whilst contracting the lats isometrically.

All throughout the movement of a deadlift you’re never shortening and contracting the lats biased exercises such as pull ups or pull downs.

Yes you need strong lats to perform a deadlift as they need to contract isometrically to take tension out the bar and protect the shoulders from pronating but you’re never going to get the same training stimulus as you would contracting the lats through the shortened and lengthened range on a pull down or pullover. You also need to quite strong lower body also. This is where RDL’s can be of real benefits in terms of assistance exercises.

“But the fitness model I follow on Instagram deadlifts 250kg and his back is jacked.”

He’s probably just really good at deadlifting and then trains his lats and upper back in a adequate amount of training volume incorporating exercises such as pull ups, pull overs, pull downs and plenty of horizontal pulls.

You can see still implement deadlifts on to back workout but it would potentially be of more benefit to incorporate them into full body, lower and full body pull sessions.

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𝐇𝐞𝐚𝐥𝐭𝐡 𝐈𝐬 𝐀 𝐋𝗼𝐧𝐠 𝐓𝐞𝐫𝗺 𝐈𝐧𝐯𝐞𝐬𝐭𝗺𝐞𝐧𝐭

Just a little reminder.

So many people get so short sighted with their goals and this is a common trend I seem to be encountering when consulting with new potential people to work with.

I get it, we’re in a results industry and one of the most frustrating things is when people compare themselves to others thinking just because someone achieved a certain goal in a time frame that it’s achievable for them.

We all know a calorie deficit is king for fat loss but why do so many people struggle executing a calorie deficit?
Because people are told so much bogus and misleading information from other sources such as friends, others trainees in the gym, social media personalities that have no experience working day to day with the general population. People that aren’t just qualified to pass on their advice.

Even when I’ve been working with someone for a few weeks there’s still stuff that gets sprung to my surprise that I wasn’t expecting. The trainee adding cardio when it hasn’t been mentioned by the coach, the trainee being apprehensive and anxious to consume a food group, insecurities around their appearance and their approach to food. The list is endless.

Being healthy is a state of mind and wellbeing not just how you look.

How you look is just a by product of leading a healthy lifestyle. You can still look “amazing” and be unhealthy.

REMEMBER. The more drastic and severe approach you use to improve your health the more you’re going to significantly jeopardise it long term.

Just be in it for the long haul not just for the short term.

Yesterday’s session had me looking like I belonged in a Backstreet Boys video

It was an absolutely lovely day for it.... if you’re a duck 🌧💦

“𝐂𝐚𝐫𝐛𝐬 𝐚𝐫𝐞 𝐛𝐚𝐝“

Out of all the poor nutrition advice that is generally prescribed this one always seems to be my favourite.

𝗧𝗵𝗲 “𝘁𝗵𝗼𝗲𝗿𝘆“ 𝗯𝗲𝗵𝗶𝗻𝗱 𝗿𝗲𝗺𝗼𝘃𝗶𝗻𝗴 𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀 𝗳𝗿𝗼𝗺 𝗮 𝗱𝗶𝗲𝘁
The general assumption and interpretation among most is that if you remove carbohydrates from your diet that your body tends to utilise energy from your fat stores as oppose to utilising glycogen(which stems from carbohydrates) for the bodies main source of energy.

Time and time again it was been proven by extensive research from science, practical and anecdotally that it is the overconsumption of calories that is result of poor body composition/weight gain NOT the overconsumption of carbohydrates.

“𝗕𝘂𝘁 𝗺𝘆 𝗳𝗿𝗶𝗲𝗻𝗱 𝗱𝗿𝗼𝗽𝗽𝗲𝗱 𝘄𝗲𝗶𝗴𝗵𝘁 𝗳𝗿𝗼𝗺 𝗿𝗲𝗺𝗼𝘃𝗶𝗻𝗴 𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀“
Yes of course they did. You remove any food group/macronutrient from your diet you’re more than likely going to automatically be in a deficit increasing your chances significantly of improving body composition.

𝗪𝗶𝗹𝗹 𝗶𝘁 𝘆𝗶𝗲𝗹𝗱 𝘀𝘂𝗰𝗰𝗲𝘀𝘀?
Potentially

𝗜𝘀 𝗶𝘁 𝘁𝗵𝗲 𝗺𝗼𝘀𝘁 𝗼𝗽𝘁𝗶𝗺𝗮𝗹 𝗺𝗲𝘁𝗵𝗼𝗱 𝗳𝗼𝗿 𝗶𝗺𝗽𝗿𝗼𝘃𝗶𝗻𝗴 𝗯𝗼𝗱𝘆 𝗰𝗼𝗺𝗽𝗼𝘀𝘁𝗶𝗼𝗻?
Absolutely not. There are many other methods and strategies are that much more easier than this option in terms of compliance.

This maybe a strategy that works short term but I can guarantee most people aren’t going to live the rest of their lives without consuming carbohydrates.

What happens when you then start to reintroduce carbohydrates into your daily routine?

Yes there is many different forms of carbs whether it be whole grains, fruit or simple sugars. You can still enjoy all of these listed as long as they are accounted and in moderation.

Just imagine someone giving you nutrition advice and telling you can’t eat fruit regularly 🤦🏼‍♂️

Saturday vibes ❤️

𝐂𝐡𝐞𝐚𝐩𝐞𝐫 𝐀𝐥𝐭𝐞𝐫𝐧𝐚𝐭𝐢𝐯𝐞𝐬 𝐓𝗼 𝐒𝐮𝐩𝐩𝐥𝐞𝗺𝐞𝐧𝐭𝐬

You only have to walk into Holland & Barrett to feel overwhelmed with the correct, if necessary supplement to purchase for your health goals.

The supplement industry is literally a multi billion dollar industry that is occasionally guilty of misleading vulnerable people into marketing products that may not be of important requirement for optimising a purchasers health.

Yes supplements do have their benefits. Of course they. BUT, that’s if they are prescribed under the right guidance and knowledge.

Below I’ve listed someone important components of health that are more of higher importance than supplements.

🤯 𝙍𝙚𝙙𝙪𝙘𝙚 𝙎𝙩𝙧𝙚𝙨𝙨
Whether it’s physical or mental stress our body is not designed to go through frequent and intense bouts of stress. Manage it to the best of your ability.

🧑🏼‍⚕️𝙃𝙚𝙖𝙡𝙩𝙝𝙮 𝙂𝙪𝙩
Poor gut health is linked to many potential health issues such as poor sleep, poor digestion, problems with skin, frequent fatigue. Prioritise improving your gut health by cutting down on processed food, getting adequate sleep, consume more food that is high in micronutrients and dietary fibre.

🚶🏼‍♂️𝙈𝙤𝙫𝙚𝙢𝙚𝙣𝙩
Increasing your step count across the day and increasing your day light exposure can increase our bodies production of melatonin and lower cortisol.

🏋🏼 𝙍𝙚𝙜𝙪𝙡𝙖𝙧 𝙀𝙭𝙚𝙧𝙘𝙞𝙨𝙚
An obvious variable but everyone knows someone that trains regular is someone that is lowering the risk of potential health issues.

😴 𝙃𝙚𝙖𝙡𝙩𝙝𝙮 𝙎𝙡𝙚𝙚𝙥 𝙋𝙖𝙩𝙩𝙚𝙧𝙣
The most underrated component out all that is listed. Sleep can be the difference between waking up invigorated ready for the day ahead or waking up tired feeling lethargic, hungry and low in terms of energy levels.

🥦 𝙃𝙚𝙖𝙡𝙩𝙝𝙮 𝘿𝙞𝙚𝙩
A dietary approach that is high in micronutrients can decrease issues with life diseases, improve immune and gut function.

Always do the correct research before purchasing a supplement or seeking the correct advice.

𝐂𝐡𝐞𝐚𝐩𝐞𝐫 𝐀𝐥𝐭𝐞𝐫𝐧𝐚𝐭𝐢𝐯𝐞𝐬 𝐓𝗼 𝐒𝐮𝐩𝐩𝐥𝐞𝗺𝐞𝐧𝐭𝐬

You only have to walk into Holland & Barrett to feel overwhelmed with the correct, if necessary supplement to purchase for your health goals.

The supplement industry is literally a multi billion dollar industry that is occasionally guilty of misleading vulnerable people into marketing products that may not be of important requirement for optimising a purchasers health.

Yes supplements do have their benefits. Of course they. BUT, that’s if they are prescribed under the right guidance and knowledge.

Below I’ve listed someone important components of health that are more of higher importance than supplements.

🤯 𝙍𝙚𝙙𝙪𝙘𝙚 𝙎𝙩𝙧𝙚𝙨𝙨
Whether it’s physical or mental stress our body is not designed to go through frequent and intense bouts of stress. Manage it to the best of your ability.

🧑🏼‍⚕️𝙃𝙚𝙖𝙡𝙩𝙝𝙮 𝙂𝙪𝙩
Poor gut health is linked to many potential health issues such as poor sleep, poor digestion, problems with skin, frequent fatigue. Prioritise improving your gut health by cutting down on processed food, getting adequate sleep, consume more food that is high in micronutrients and dietary fibre.

🚶🏼‍♂️𝙈𝙤𝙫𝙚𝙢𝙚𝙣𝙩
Increasing your step count across the day and increasing your day light exposure can increase our bodies production of melatonin and lower cortisol.

🏋🏼 𝙍𝙚𝙜𝙪𝙡𝙖𝙧 𝙀𝙭𝙚𝙧𝙘𝙞𝙨𝙚
An obvious variable but everyone knows someone that trains regular is someone that is lowering the risk of potential health issues.

😴 𝙃𝙚𝙖𝙡𝙩𝙝𝙮 𝙎𝙡𝙚𝙚𝙥 𝙋𝙖𝙩𝙩𝙚𝙧𝙣
The most underrated component out all that is listed. Sleep can be the difference between waking up invigorated ready for the day ahead or waking up tired feeling lethargic, hungry and low in terms of energy levels.

🥦 𝙃𝙚𝙖𝙡𝙩𝙝𝙮 𝘿𝙞𝙚𝙩
A dietary approach that is high in micronutrients can decrease issues with life diseases, improve immune and gut function.

Always do the correct research before purchasing a supplement or seeking the correct advice.

𝐖𝐚𝐫𝗺 𝐮𝐩𝐬/𝐩𝐫𝐞𝐩 𝐝𝐫𝐢𝐥𝐥𝐬/𝗺𝗼𝐛𝐢𝐥𝐢𝐭𝐲 𝐝𝐫𝐢𝐥𝐥𝐬

They may not feel as satisfying as a five rep max on a squat or an arm pump but I’d argue most people would benefit incorporating warm up drills prior to training.

They can literally take five minutes to perform but can be the difference between complete sweet muscular contractions or just aggravations with connective tissue.

Yes of course look at the structure of your training programme and exercise ex*****on but also don’t underestimate the importance of incorporating warm up drills.

💪

𝐅𝐥𝐞𝐱𝐢𝐛𝐥𝐞 𝐝𝐢𝐞𝐭𝐢𝐧𝐠

The general interpretation among some coaches when it comes to flexible dieting is that it is a dietary approach that advocates high quantities of junk food and a dietary approach that lacks a high abundance of nutrients and vitamins that are ideal for optimising health.

The idea of flexible dieting is for the average person to incorporate foods that they enjoy that may not necessarily be deemed “healthy” as long as it’s under a controlled manner and accounted for when it comes to overall daily calorie intake.

This enables most people to enjoy a sustainable and healthy approach to dieting without feeling guilty or anxious when it comes to food choices.

10-20% of your overall daily intake should come from high palatable foods if you’re adopting this approach. Just make sure that:
✅ Protein requirements must still be hit
✅ Dietary fibre must remain high across the day
✅ All other food options must be high in micronutrients.

Opting for this tactic or way of approaching your nutrition can alleviate any stress or guilt that is common when selecting meal a choice, meaning it can decrease the chances of binging or devouring a high quantity of high palatable foods.

Here is my layout for a weekend day of flexible dieting. The days I train I’m pretty regimented with my food choices and my rest days(Wednesday and Sunday) is where I allow a bit more flexibility.

𝙈𝙚𝙖𝙡 1️⃣
Omelette consisting of organic eggs, egg whites, low fat cheese, peppers and organic spinach, avocado

𝙈𝙚𝙖𝙡 2️⃣
Organic eggs cooked with grass fed butter, wild Alaskan salmon, veg, avocado

𝙈𝙚𝙖𝙡 3️⃣
Sourdough pizza & chocolate brownie

𝙈𝙚𝙖𝙡 4️⃣
Oats, pea protein powder, greens powder, 90% dark chocolate, kiwi

The key really is balance. You don’t need to live out of Tupperware boxes the whole of your life. The key when it comes to nutrition is an approach that is sustainable long term and an approach that is not going to be resented.

If you haven’t tried Lidl’s sourdough pizzas you’re really missing out.

𝐏𝐫𝗼𝐭𝐞𝐢𝐧 𝐈𝐧𝐭𝐚𝐤𝐞

Protein consumption and portion size is a topic that is regularly discussed when it comes to nutrition and rightly so.

A high protein approach has many benefits such as retaining and improving lean body mass in a fat loss phase, improved satiety and in some cases it may even help improve recovery when the training goal is a hypertrophic stimulus.

“𝙃𝙤𝙬 𝙢𝙪𝙘𝙝 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 𝙨𝙝𝙤𝙪𝙡𝙙 𝙄 𝙗𝙚 𝙘𝙤𝙣𝙨𝙪𝙢𝙞𝙣𝙜 𝙙𝙖𝙞𝙡𝙮?“

This is one of only a few variables I don’t negotiate with the people I work with. I’m more than happy to distribute carb and fat sources to potential personal preference but high protein consumption is a must.
Most people should aim for at least 1g of protein per lb of lean body mass or if you’re not counting calories and using hand portion control across the four meals every meal should have at least one open palm serving with every meal. You can go higher depending on the bio feedback.

𝗣𝗼𝘁𝗲𝗻𝘁𝗶𝗮𝗹 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝘀𝗼𝘂𝗿𝗰𝗲𝘀
🍗 Poultry
🥚 Eggs & egg whites
🥩 Lean red meats
🐟 Fish
🥛Yoghurt
🥣 Whey isolate