#326; On training: OPTIMIZING YOUR BODY COMPOSITION FOR LONG TERM SUCCESS Brandon Da Cruz

Muscle

Macros

Micros

Metabolism

Movement

Mindset

Momentum

Muscle muscle muscle again

People want physique change yet we are sold numbers and fancy things

People struggle once they start chasing a way down or a leaner version of themselves - they think it looks like __________

But really it looks like ____

So lets talk about

▪️THE TWO MOST IMPORTANT FACTORS FOR BUILDING & MAINTAINING MUSCLE: RESISTANCE TRAINING & SUFFICIENT PROTEIN INTAKE - starting with training

MPS > MPB

The manner they train isnt conducive to the results they want

They chase FATIGUE vs a stimulus

Inspite of what they do vs because of what they do

Its not just fatigue ,its entertainment they want and its complicated over effective

VOLUME - the new thing of speaking so much on low volume now… its like speaking the best in the research without applying it to you. Prog overload

Super human

Chasing prs all the time will let you down

Drop sets need to be strategized

I loveee myoreps as an example but things need a strategy and standardization

People do too many fluffy things that arent effective

But if you are doing big for your buck exercises… things also look different

FEELING something =/= it being more effective

Training to failure and understanding what that feels like is a skill in itself and you do get better at it over time

There are exercises are are more SKILL and MOVEMENT to learn and others that are more muscle

Can we do short back and forths? I want to pull up my last IG post and go through each of my slides separately for you

MUSCLE is your metabolic currency

Muscle, Protein, the Muscle centric approach

TRAINING, the importance of muscle for women, and both these factors in the diet phase, the maintenance and after phase and why is it so important

RESISTANCE TRAINING

Progress is made when you are OUTSIDE of fatloss. Fatloss is the small non eventful part that reveals the progress you made NOT dieting.

Maintenance is life, its progress, its where more magic happens. Then you can add some calories where needed to push more progress in the gym

Progress is made IN THE GYM for physique goals

What it takes to build the physique - the importance of training. Training quality and then all things around training that need to be considered for building phases

Building phases don't always necessitate a surplus, but a surplus can make for a better environment for many. Fat can be lost much quicker than muscle is gained

▪️WHY YOU NEED TO FOCUS ON FAT LOSS & MUSCLE MAINTENANCE DURING A DIET RATHER THAN CHASING SCALE WEIGHT LOSS

▪️ other MOST COMMON BUILDING PHASE MISTAKES: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & TRAINING RELATED MISTAKES

What people do instead - if they arent getting sore anymore or if something plateaus they just change it vs realllly challenging it and forcing change and then seeing what else needs changing to improve upon that

Every new program its a total overhaul. Like you mentioned the KPI

Every 4 weeks…. Challenges do this… alot of coaches do this to “keep clients: and appease them but not to actually get them results

Which is why you need a great coach who is willing to have these convos and challenge you

Have joy outside of the gym and get in get out

What should be in a log book

You mentioned it with one of your guys still progressing a couple months in so you kept pushing him

Educate and empower - and going through the process and doing the thing is the best education you can get as well - sometimes we overthink ourselves out of ever realising results because there is that power of the brain