The Mind Muscle Connection

Apply for 1 on 1 online coaching HERETo get more details click HEREIn today's episode, I am joined by Bryan Boorstein. Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. He is also the founder of Evolved Training Systems. -(0:00): Update on him. -(11:55) His thoughts on lengthened vs. shortened for the biceps. -(20:40) Main driver(s) for his photoshoot. -(26:20) Did he have a set timeframe beforehand?-(30:15) Metrics during his photoshoot prep. -(38:30) Does he track during fat loss diets?-(40:03) Calories/macros during the prep. -(42:15) Did he have any diet fatigue?-(49:20) Training during his photoshoot prep. -(53:10) Mindset during training. -(55:10) What he did for cardio. -(1:02:11) Cardios place in hypertrophy. -(1:05:50) What he did the day of the photoshoot. -(1:10:25) Takeaways from this photoshoot prep. Where to find him: Instagram: @bryanboorsteinProgram: https://paragontrainingmethods.com/paragon/paragon-paragon-training-methods/Podcast: https://podcasts.apple.com/us/podcast/eat-train-prosper/id1545657828

Apply for 1 on 1 online coaching HERETo get more details click HEREIn this episode, I will be taking a deep dive into a topic I find interesting.Topics:-Reasons For The Change In My Physique After Training for 10+ Years. -Teaser for something I am coming out with shortly. 

Apply for 1 on 1 online coaching HERETo get more details click HEREIn this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm.In this episode we discuss:-(0:00) Update on him. -(23:10) What is a mini cut?-(24:25) Misconceptions around mini cuts. -(35:35) Reasons and benefits of using a mini cut. -(45:09) Who is it right for, and how isn't it for?-(55:16) Length and rate of a mini cut. -(1:07:26) Why use a weekly rate of loss ?Where to find Brandon:Instagram: @brandondacruz_Website: https://www.brandondacruzfit.com

Apply for 1 on 1 online coaching HERETo get more details click HEREIn this episode, I will be taking a deep dive into a topic I find interesting.Topics:-What is an energy audit?-How to do one. 

Apply for 1 on 1 online coaching HERETo get more details click HEREIn this episode, I am joined by Menno Henselmans. We discussed:-(0:00): Update on him.-(7:45) Update on his training/back injury. -(26:22) New study on dietary nitrates. -(34:10) Protein targets during a cut vs. surplus. -(44:40) His method and thoughts on deloading. -(53:06) Are deloads necessary or can you just do a session at 3-4 RIR?-(55:50) Best body fat% during an offseason for a powerlifter. Where to find Menno:Website: https://mennohenselmans.com/Instagram: @menno.henselmansBook: https://mennohenselmans.com/book-the-science-of-self-cont

Apply for 1 on 1 online coaching HERETo get more details click HEREIn this episode, I will be taking a deep dive into a topic I find interesting.Topics:-What needs to be in your lower body training.Read it HERE. References: Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119(9), 1933–1942. https://doi.org/10.1007/s00421-019-04181-yZabaleta-Korta, A., Fernández-Peña, E., Torres-Unda, J., Garbisu-Hualde, A., & Santos-Concejero, J. (2021). The role of exercise selection in regional Muscle Hypertrophy: A randomized controlled trial. Journal of sports sciences, 39(20), 2298–2304. https://doi.org/10.1080/02640414.2021.1929736Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837. https://doi.org/10.1249/MSS.0000000000002523

Apply for 1 on 1 online coaching HERETo get more details click HEREToday I am joined by Brandon DaCruz and Jeremiah Bair.  We took questions from Instagram followers and answered them.We discussed:-(0:00) Update on us. -(32:07) Exercises to build your abs. -(47:20) Is it possible to stunt your metabolism by undereating calories?-(1:19:20) Top 3 habits we would recommend to someone trying to improve their physique.Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=enCheck out Brandon's website: https://www.brandondacruzfit.com/Email Brandon: bdacruzfitness@gmail.comInstagram: @jeremiahbairWebsite: https://www.bairfit.com/Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156

Apply for 1 on 1 online coaching HERETo get more details click HEREIn this episode, I will be taking a deep dive into a topic I find interesting.Topics:-What needs to be in your upper body training. Read it HEREReferences: Schoenfeld, B (2019) Science and Development of Muscle Hypertrophy. (2nd ed.). Human Kinetics.Chaves, S., Rocha-JÚnior, V. A., EncarnaÇÃo, I., Martins-Costa, H. C., Freitas, E., Coelho, D. B., Franco, F., Loenneke, J. P., Bottaro, M., & Ferreira-JÚnior, J. B. (2020). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. International journal of exercise science, 13(6), 859–872.Brandão, L., de Salles Painelli, V., Lasevicius, T., Silva-Batista, C., Brendon, H., Schoenfeld, B. J., Aihara, A. Y., Cardoso, F. N., de Almeida Peres, B., & Teixeira, E. L. (2020). Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations. Journal of strength and conditioning research, 34(5), 1254–1263. https://doi.org/10.1519/JSC.0000000000003550Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015 Jun;6(2):e24057. doi: 10.5812/asjsm.24057. Epub 2015 Jun 22. PMID: 26446291; PMCID: PMC4592763.

In this episode, Im joined by Steve Hall. Steve is the owner/founder of Revive Stronger and the host of the podcast "The Revive Stronger Podcast", he is also a natural competitive bodybuilder.  You will learn about:-(0:00) Update on him. -(14:33)Has his mind changed on hypertrophy programming?-(26:42) Is he going to use a weighted vest again?-(33:40) Recovery Diet 101. -(56:10) Transition into the offseason. Where to find him: Instagram: @revivestrongerWebsite: https://revivestronger.com/Podcast: https://podcasts.apple.com/us/podcast/the-revive-stronger-podcast/id1145138636

Apply for 1 on 1 online coaching HERETo get more details click HEREIn this episode, I will be taking a deep dive into a topic I find interesting.Topics:-How to keep your body primed for muscle growth.