Gaintrust

Summary In this episode, the hosts discuss the building blocks of nutrition, including macronutrients and their roles in the body. They emphasize the importance of calories in, calories out as a fundamental principle of weight management. The debate surrounding low carb diets and the nuances of energy balance are explored. The hosts stress the need for a holistic approach to health and the dangers of misinformation. In this conversation, Michael and BowTiedOx discuss various dietary approaches and the importance of aligning diet with individual goals and promotes overall well-being. They also explore the benefits of resistance training for aging and its potential to prevent dementia. The conversation delves into the challenges of behavioral change and the role of coaching in guiding individuals towards positive health and fitness outcomes. They emphasize the power of knowledge and the importance of empowering individuals to take control of their own health and fitness. Chapters 00:00 Introduction 01:02 The Building Block of Nutrition 04:19 Macronutrients: Protein 05:09 Macronutrients: Fat 06:04 Macronutrients: Carbohydrates 07:31 Calories In, Calories Out 10:33 Debate on Calories In, Calories Out 13:56 The Controversy of Low Carb Diets 18:34 Health is Multifaceted 21:13 Extreme Weight Loss and Health 23:35 Nuances of Calories In, Calories Out 27:02 The Importance of Context 30:28 The Dangers of Misinformation 36:19 Individualized Approach to Health 38:18 The Role of Creatine and Carbs 40:30 Promoting Good Health 41:27 Jumping into Dietary Approaches 42:01 Aligning Diet with Goals 45:19 Resistance Training for Aging 47:07 Preventing Dementia with Resistance Training 48:48 Behavioral Change and Motivation 53:18 Coaching and Behavioral Psychology 57:03 Knowledge is Power 59:30 Empowering Individuals to Take Control

In this episode we train upper body. Today, explain the concepts behind progressive overload via using rep ranges as well as how to get the best growth via range of motion. Join the Fitness Community & Programming - https://www.discord.gg/gaintrust Mikey - https://linktr.ee/gaintrust Kevin - https://linktr.ee/saucebae https://www.gaintrust.us/ https://www.saucebae.com/

Mikey and Kevin talk volume ramping and how to make BIG gains during an upper body training session. We talk rep ranges, volume, and how to utilize dips in your training. Mikey finishes off the session with some posing practice. Join the Fitness Community & Programming - https://www.discord.gg/gaintrust Mikey - https://linktr.ee/gaintrust Kevin - https://linktr.ee/saucebae https://www.gaintrust.us/ https://www.saucebae.com/

In this episode we train hams and glutes. This training block we are starting with the least compound movements first and progressively doing more compound. Today, we made a point not to push through awkward pain or discomfort -- a very important lesson in avoiding unnecessary injury. About Michael Russo and Gaintrust: Michael is the founder of Gaintrust, a fitness program and community dedicated to fundamental training principles of hypertrophy, backed up by the by a healthy balance of the bro science, and actual science! About Kevin Carbone and Sauce Bae: Kevin Carbone is the founder of Sauce Bae, a health-focused hot sauce and raw honey brand. Sauce Bae hot sauce was featured on season 9 of the multi-million viewer show Hot Ones and can be found in over 1,000 major retail locations nationwide. It’s a low sodium, pineapple habanero hot sauce that’s infused with turmeric – a must have in every fitness enthusiast’s kitchen. BUY SAUCE BAE HOT SAUCE: https://bit.ly/SauceBaeHotSauce BUY SAUCE BAE CACAO HONEY: https://bit.ly/SauceBaeCacaoRawHoney Connect with us: https://www.instagram.com/mikeylikedlt https://twitter.com/gaintrustmikey https://www.instagram.com/saucebae https://twitter.com/saucebae JOIN THE GAINTRUST COMMUNITY: Join today to start training with like-minded, highly-motivated individuals of all experience levels Community Discord Server: https://www.discord.gg/gaintrust Newsletter: https://www.gaintrust.io Website: https://www.gaintrust.us

Discord Fitness Community & Programming: https://www.discord.gg/gaintrust Website: https://www.gaintrust.us Mikey's X: @gaintrustmikey Mikey's insta: @mikeylikedlt Kevin's Hot Sauce: https://www.saucebae.com/ Kevin's X: @SauceBae Kevin's Insta: @saucebae Kevin's Youtube: @saucebae

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Seated Cable Low Row Great for back width Helpful Cues: - Row down and in - Row until roughly upright in posture - Control the eccentric and get a stretch at the bottom of the ROM. - Drive hard without yanking and squeeze your back at the top.

The chest supported dumbbell shrug are elite for hitting the entire trapezius muscle group, not just the top. Control the weight, drive hard, and hold for a big squeeze!! Fitness community server: Discord.gg/gaintrust

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BARBELL GOOD MORNINGS Target muscle group: Hamstrings Secondary muscle groups: Glutes & Spinal Erectors The stretch under load is the phase of most lifts where a ton of growth occurs. The more literature that comes out, the more this is supported (Mentzer heads will appreciate this). Few movements encapsulate this principle more than the Good Morning. VERY similar to the Stiff Legged Deadlift, the cues are as follows: 1. Pre-stretch the hamstrings by pushing your butt back and belly forward -- creating an anterior pelvic tilt. 2. Push your butt back to begin the lowering phase, keeping your lower back arched and chest high. 3. Go deep as is possible. You'll know what depth is right by how painful it is. It's crucial not to avoid this pain -- this is where the growth happens. Suggested tempo: 4-1-1-0 Control the eccentric nice and slow and pause at the bottom in the loaded stretch position before coming up under control. Repeat.

Target Muscle Group: Chest Helpful cues: • Maintain a ~135˚ elbow bend for the initial 2/3rds of the range of motion. • Retract shoulder blades to pre-stretch chest muscles, particularly during eccentric and bottom ROM. • Drive and flye the weight for the first 2/3rds ROM, then press and squeeze for 1 second at the top 1/3rd, for each rep.

Smith Machine Shoulder Press Target Muscle Group: Deltoids (Front & Side) Suggested Tempo: 3-1-1-1 Helpful Cues: • Position the seat such that the bar is as close to your face as you can without touching. This ensures shoulder health & better activation of the right muscles. • Retract your scapulae (pinch your shoulder blades) and keep your chest nice and high. This creates a "power shelf" from which to drive safely and with power from. • Grip the bar such that you can get your elbows nice and deep (grip a bit wider than shoulder width). • Control the eccentric (negatives) for 2-4 seconds. • Drive all the way through until the elbows fully lock out. • Try adding a pause at the bottom of the rom to remove momentum and create a mechanical advantage for the concentric (push) phase.

DUMBBELL SPLIT SQUAT Target Muscle Group: Quads What can be said about the split squat besides 🤮? A lot of people struggle with stability on these and it's usually one of their primary concerns. Give the method in the video a try and see if you can make it work -- but other than that, you can try a few things for stabilization. Addressing Stabilization 1. Try the second variation in the video using a rack for support, holding the dumbbell in the off hand and a dumbbell in the other. Do your best not to 'cheat' with the hand gripping the rack for support. 2. Try a lower platform for your back foot to rest on and balance on the balls of your feet, not the flat upper-foot. A lot of people have had success with this variation as well. A few other notes concerning technique. • The more upright your posture, the more quad activation. Leaning forward will induce more hamstring and glute activation but I primarily see this a quad builder. • You may be able to induce more quads by going knees over toes, although I do not go over this in the video. However, I think your best bet is keeping that front leg at a 90˚ angle as shown in the video. • As always control the eccentrics for 2-3 seconds, get a full range of motion, keep tempo and ROM consistent across all reps and sets to best track progression.