Bobby Scott Fitness

🧠 WHAT IS A DELOAD? 🧠
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A deload is a short period, usually a week, of planned recovery 🛏. Your workload is reduced by 40%, eg if you normally bench 100kg for 10 reps you would bench 60kg for 10 reps. This is a good way to recover both mentally 💭and physically 😑.
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When a deload week is planned 📝 in it can take exhaustion out of the equation ➗, because you’ll be less likely to get to that state. This normally works better than just taking a deload week once you start feeling tired 😓.
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So WHY should you do it? 🤷🏻‍♂️
- Well, they’re good for breaking through plateaus so you can start increasing weight again 💪🏼.
- It gives your body a break and reduces the risk of injury 🏥. Joints and your CNS (central nervous system) feel less pressure too.
- It can help with motivation too. If you start to plateau and feel little injuries here and there, training can become a chore 😔Taking it easy for a week can help you come back stronger and help get your mojo back 🕺🏻.
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WHEN should you take a deload week? 📆
- Normally every 5th/6th week of your training.
- But this depends on training experience, age, the kind of training you’re doing etc. Play around with it and see what works for you 🖖🏼.
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👻 SIGNS YOU’RE MAKING PROGRESS 👻
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I would never advocate the use of only scales as a progress measurement tool for fat loss ⛔️. It’s too easy to get in your head about the numbers. They’re not the only indication you’re doing the right things.....
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For tracking, I would suggest -
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📷 Photos (every 2-3 weeks)
📏 Tape measurements (same time as pics)
🛠 Scales using weekly averages
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But again, there’s even more things that will show progress apart from the above 3.....
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Your clothes can fit better on you or you can go down a belt notch 👕
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You can get compliments from people who’ve noticed your consistent hard work paying off 🗣.
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Don’t just pay attention to the numbers. There’s so much more going on than that.
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🥤 MUSCLE GAIN VS. FAT LOSS SHAKE 🥤
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Need a quick and easy recipe to match your goals? Here you go!!! 😆 One for building muscle that’s high in calories ⬆️ and one that’s lower in calories for fat loss ⬇️. As always, you either need to be in a calorie surplus or deficit and crushing your training to be achieving your goals 👊🏼. Neither of these shakes will inherently build muscle or cause fat loss on their own ❌.
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MUSCLE BUILDING SHAKE
2 Cups of Whole Milk 🥛
2 Scoops of Whey or Casein Protein
2 Whole Eggs 🥚
2 Tbsp. of Peanut Butter 🥜
1 Tbsp. of Olive Oil
1 Medium Banana 🍌
Around 1000 Calories - 58g Fat, 22g Carbs, 76g Protein.
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FAT LOSS SHAKE
2 Cups of Almond Milk (Unsweetened)
2 Scoops of Whey or Casein Protein
2 Servings of Egg Whites 🥚
1 Cup of Spinach 🥗
1/2 Cup Frozen Berries 🍓
1/4 Cup Steel Cut Oats
Around 500 Calories - 11g Fat, 16g Carbs, 55g Protein.
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What shake would you choose? 😋
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Repost from with about keeping a food diary i.e. MyFitnessPal
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Are food diaries a must to achieve your goal of weight loss/weight gain?
Let us know your thoughts in the comments.
We take a look at the pros and cons of food diaries.

🏭MUSCLE BUILDING SUPERSETS🏭
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Antagonist - The most popular 😎. Using two opposing muscle groups i.e. pull up and bench press. But could be any variation of opposing muscle groups 👍🏼 (quads and hamstrings, triceps and biceps..)
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Compound - Two compound exercises that hit the same muscle groups i.e. bench press and dips. The amount of weight you'll be able to lift will be restricted ☹️. Not the superset I'd most recommend, but will do a job 🧐.
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Pre-Fatigue - Using an isolation exercise before a compound exercise i.e. skull crushers before bench press. Used to help you 'feel' 🤗 the weaker muscle group, like your triceps.
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Post-Fatigue - Opposite to Pre-Fatigue 🙂🙃. Using a compound exercise before an isolation i.e. bench press and then skull crushers. This allows you to concentrate on the big, heavy movement and then further increase metabolic stress with the isolation movement 🤤.
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⚠️ DANGERS OF QUICK FAT LOSS ⚠️
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Losing weight quickly feels good, because you look better a lot quicker 😏. But that happiness is usually short lived, because more often than not the weight you lost will be put back on 😩. Keeping your weight loss slow and steady 🐢 is usually a much safer method, not only for keeping the weight off, but also for losing the weight from fat rather than muscle 👍🏼.
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If you want to lose weight, just be patient ⏰. If you’re doing the right things (strength training 🏋🏻‍♀️, cardio 🏃🏻‍♀️ and calorie deficit 🍳) then your weight will drop. Stick with it, make sustainable changes to your lifestyle and you’ll be much happier in the long run 🤩.
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🌀 HOW TO CONFUSE YOUR MUSCLES 🌀
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Variation is needed in strength training for many reasons, a couple being: to recruit different muscle fibers 💪🏼 and to keep training interesting so you stay mentally keen 💭. However, variation taken to the next level, i.e. changing your exercises every workout, will be detrimental to putting on muscle and getting stronger 🤦🏻‍♂️.
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If you’re getting into the gym each week and changing your workout, you’ll see barely any progression once you go back to a certain exercise🃏. Your body gets detrained in that exercise, so once you go back to that same movement it will appear harder/or as hard as before 😢.
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Studies have shown that people training on 8 week programmes only experienced muscle growth after 3-5 weeks 📚. They got stronger, but this wasn’t due to muscle growth, it was due to neural adaptations 🧠. You will always see strength gains before muscle gains.
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Improve your technique and your strength and muscle mass will improve with it 👍🏼. Make sure you’re following a programme and focus on progressive overload 📝. One programme can last up to 3 months, compound exercises (squat, deadlift, bench, row, overhead press etc.) don’t need to be changed as often as people do ❌. I would suggest changing isolation exercises every 6 weeks or so.
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⏱ HOW LONG SHOULD YOU BE RESTING IN-BETWEEN SETS ⏱
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I’m back from Miami, and when I train I plan on resting 5 minutes between sets 😆 because I feel 🥴🤤😪😴.
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As a standard rule 📏, the heavier the weight the more rest you should take. Resting is to promote adequate recovery so you can lift well on your next set 👍🏼. E.g. you’re doing deadlifts 5x5, you only rest for 90 seconds before going into your second set and only get 3 reps - you didn’t rest long enough 👎🏼. The more you progress through your workout, the more rest you will need due to accumulative fatigue 😓.
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If you perform 1 set and come out feeling okay 🤗 and go on to perform your second set and start to struggle at rep 7/10 🤔, you’ll obviously need more rest after that second set than you took for the first ⏱!
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The bigger you are the more rest you need. Simply because you have more tissue that needs to recover 🏥.
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If you don’t rest enough 💤 , it will inhibit your performance and your progress ❌. Rest for the amount of weight you’re lifting. If you’re an advanced lifter bicep curling 8kg and taking 3 minute rests between sets then something’s not right 😳. In most cases adequate rest would be from 1-4 minutes.
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☀️ TRAIN WHILE YOU’RE TRAVELLING ☀️
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Just about to ✈️ off to meet up with so thought this would be an apt post.
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Hotel doesn’t have a gym, or it does and it’s awful? 😡 Don’t worry, you can still get a good session in 😓.
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You don’t need any equipment for this so you can do it in your hotel room 🏨, by the pool 🏊🏼‍♀️, on the beach 🏝.
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Just choose 4 exercises (you could even choose more 😱), choose a work time ⏱, choose a rest time 💤 and the number of rounds you’ll be doing the exercises for. Then GO FOR IT 👊🏼.
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Obviously there’s a whole load more exercises you could do separate to my list 🧐, so if there’s something you particular enjoy doing. Add it in! 👍🏼
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Do you still train while you’re away? 🤔 (I rarely do 🤭)
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It’s easy to become impatient and to get worried about why you might not be losing fat.⁣
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Below is a list of the most common reasons why you might be hindering your progress 👇🏼⁣
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1️⃣ Get more Sleep! This will help control your appetite and recovery from training.⁣
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2️⃣Eat more fiber, it fills you up and helps when taking a dump.⁣
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3️⃣ Stay Hydrated! An easy way to curb hunger and crucial for some many bodily functions!⁣
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4️⃣Fat has 9 calories per gram! Making it the most calorie dense macronutrient. Olive oil has 120 calories per tablespoon! Very easy to overconsume total calories if you're using lots of this stuff.⁣
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5️⃣ Protein is the most satiating macronutrient and it also boosts your metabolism because of its high thermic effect!⁣
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6️⃣ Do more resistance training and limit cardio if you want to preserve your muscle tissue when dieting.⁣
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7️⃣ Nuts, coconut oil, dried fruit are nutritious but are high in calories! So watch your portions!⁣
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8️⃣ Are you tracking properly? Very people are really accurate with their tracking and don't weigh foods out, meaning they are dramatically underestimating their intake.⁣
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Last, but not least - Not being patient and consistent enough. Magazines and social media often give us a warped sense of what a realistic rate of progress. Keep at it - this stuff takes time!⁣
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Credit to for the great content!⁣
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Got a question? Comment below or DM me!⁣
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💥HARDGAINER BULKING FOODS💥
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Finding it difficult to eat enough calories? 😷You’ve maybe heard the term ‘hardgainer’, but really this doesn’t exist. You just don’t eat enough food. Start including some of the above foods into your diet to increase your calories:
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🥜 NUT BUTTER - 190 cals per 2 tablespoons. An easy way is to add them to your morning oats or in a shake.
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🥛 WHOLE MILK - 150 cals per cup. Use it in your oats / shake.
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🥚 EGGS - around +-60 calories depending on the size of the egg. Add them to your shakes or have them for breakfast.
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🍶 OILS - Coconut/Olive/Avocado - around 120 cals per tablespoon. Use it to garnish or add to your shakes.
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🥜 NUTS - good source of fibre, fat and secondary protein. 1 cup is around 500 cals.
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🥤 PROTEIN POWDER - usually around 100-120 cals per scoop with 20-25g of protein.
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🍫 DARK CHOCOLATE - tastes AWESOME and about 150 cals in 28g
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Not only are these foods calorie dense, but they’re also full of nutrients 🤗. They should definitely help you in getting those extra calories in.
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🔸 PULL DAY 🔸
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The last post of the 3 workouts, so you now have the start to your pull/push/legs programme 🙌🏼🙌🏼🙌🏼.
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As before, here are some tips to get your form in check :
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Deadlifts - push hips back, chest up and push with your legs ⚠️
Bent over row - body parallel to the floor, drive elbows back and think about using your back 🧠
Lat pull down - think about pulling from your lats, not the arms ⛔️
Cable row - chest up, squeeze the shoulder blades ↪️↩️
Face pulls - push the elbows back and control the lowering of the weight ⬇️
Bicep curl - chest up, shoulder blades back, elbows still ✅
Hammer curl - chest up, shoulder blades back, elbows still ✅
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Any issues or questions, give me a DM or comment below 👇🏼👇🏼👇🏼
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