When you are looking to get the most development possible out of a specific muscle you need to stay in your ACTIVE range of motion for that specific muscle. .
Range of motion is a variable that needs to be individualize for every single person in every exercise. When you hear people say you must squat ass to ankles that may work for some but could destroy someone elses low back because it's out if their Active range. Another common exercise you see this in is RDLs. .
Staying in your Active range of motion is going to help protect you from injury and make sure that the muscle you’re trying to target is doing most of the work. .
When you go out of your active range other structures are being loaded and the weight’s now going onto your joints or other musculature taking away from the direct stimulation from the targeted muscle. You're now basically loading and unloading it by going in and out of the active range. .
When you load a muscle it's much easier to come out of the active ROM asvit can passively push or pull you there. Increased load will stress passive structures into more range of motion if you let it. .
As the load pushes you outside of your active range of motion, more is shifted onto surrounding muscle groups and structures rather than the prime movers. .
Now does that sound conducive to development?. .
So pay close attention to your own personal active ROM in each and every exercise and develop your physique to its fullest potential while pulling back the chance of injury. .
#training #execution #injuryprevention #teamMPT #bodybuilding #fitness #coaching
Do you think it’s wrong to have goals that are based on how you look?. .
As if wanting to improve how you look is bad. Some will say it’s crazy to just work towards a cosmetic goal and you should focus on more important things. .
I completely disagree!. .
There are so many positives with working out and towards a goal and now with the Coronavirus you see how it’s mentally effecting people and how creative they are getting just do continue to train now that they can’t go to a gym. .
But I don’t want to talk about the virus as it’s all I see so let’s get back to my point. .
There’s nothing wrong with wanting to lose fat, build muscle, do a contest, do a pageant, look good for your wedding... whatever you want to do. .
Most people have some things they’d like to improve with their body. Just because you want to improve how you look does not automatically mean you hate yourself (although it can be the case with some). .
The issues arise when you think happiness can ONLY occur after your body looks a certain way. .
This is where so many fall into a trap of never liking how they look thus never being happy. .
Happiness isn’t earned by a certain cosmetic look. .
Happiness should be in the process of it all. Enjoying it, from start to finish. Embracing all the challenges that come with it, learning from the mistakes while also enjoying the wins along the way. .
If you want to improve how you look by all means go for it, but do it for the right reasons and embrace the journey along the way. Don't expect your life to magically be great just because you have abs. .
I know PLENTY of very well known individuals, especially in the fitness industry, who look phenomenal on the outside, but are a complete wreck emotionally and internally. I know because I get the emails about what is really going on and it's unfortunate. .
#teamMPT #education #nutrex #fit #longevity #health #bodybuilding #ifbb #lifestyle
Do you every have trouble subbing out food sources to keep your carbs or any macro the same?. .
This is a very common thing I we see and something everyone would benefit from. Being able to freely sub different food sources in and out is a key to long term sustainability on any nutrition plan. .
I’ve seen beginners and advanced individuals alike who have typically just been give a meal plan with food sources and Measurements, but never actually learned how to sub things. .
Here we breakdown how to read the nutrition label to calculate any amount of macros you need for any food. After you do this fir a bit it becomes a cake walk and gives you freedom especially when you want a treat here and there or just a ton of variety. .
You can also go to our YouTube channel: allencresstraining , as we go into even more detail. .
#macros #nutrition #sustainability #teamMPT #coaching @nicolecress
How are you dealing with the lack of normalcy in your life?. .
Continuing my Prep even after my contest was cancelled is one thing in my life right now besides being a coach and husband that gives me sanity during this unfortunate time. .
If you were/are in prep realize we are blessed to even be able to do this. That’s something I don’t ever take for granted as many aren’t so lucky in life. .
I had a goal and I’m finishing it out even if I don’t actually step on an IFBB stage this year. It’s a time for me to learn and see how much I truly improved over my 2 years away from stage. .
I truly enjoy the process and challenges of a prep or I would have stop competing a LONG time ago. I may be 43 years old, but my mind is just as fresh as it was at 30 and I know I can continue to improve. .
The way it’s looking I will have added about 10-12lbs of stage weight in 2 years and if you understand anything about muscle growth and training age that is something that excites me and mentally pushes me to compete at least another couple years. .
When I can no longer realistically improve or I don’t enjoy the process is when I’ll step away, it has nothing to do with my placing. .
Who Else is using this time to continue working towards a goal you set before all the craziness happened?. .
#teamMPT #ifbbpro #classicphysique #contestprep #improving #consistency #bodybuilding
CHASING PERFECTION is CHASING FAILURE. .
Stop chasing what isn’t real in the pursuit of improving, and that’s PERFECTION. .
With what everyone in the World is going through today and not knowing exactly what will happen tomorrow the one thing I want you to know is don’t place the extra pressure and stress on yourself. .
Just because you may not be able to stick 100% to your normal training or nutrition plan in the pursuit of your health and fitness goals doesn’t mean you are going to fail or lose your progress. .
Whether your goal is to lose fat, build muscle, run faster, get stronger the road to achieve these are never smooth. .
If you dive into a plan head first with the expectations that your life or body will never throw you a curve ball then you are setting yourself up for failure. .
Things can be going perfectly for weeks then all of a sudden you get sick, you eat junk all day, you develop gut issues, you got injured, etc... whatever the case may be. Then all of a sudden your perfect plan is thrown out the window and what do you do?. .
Many will start self sabotaging themselves and play the victim role as if the universe is out to get them and it becomes a pity party. .
Understand life and shit just happens sometimes. No distinct rhyme or reason. Stick to healthy foods, get quality sleep, manage my stress, and shit still happens. .
You can’t control everything, so what do you do?. .
You clam the hell down and take a step back to figure out the best approach to and keep moving forward. .
Perfection doesn’t exist and as soon as you realize this and just keep moving forward in spite of what life may throw at you then you will always succeed. Be consistent not perfect. .
#consistency #nutrition #training #teamMPT #selfsabotage #bodybuilding #fitness
When the goal is fat loss or the more extreme of a contest prep, managing recovery is vital to keep your progress moving in the right direction. .
The one way to keep recovery in a good place when calories get lower and lower is to manage your training appropriately. .
Understand that once your calories get low enough you have to really manage volume as well as density. If doing higher volume that requires more fuel and nutrients to sustain and if the training and nutrition don’t match you will start driving up inflammation higher and higher. This can lead to progress hitting a wall and the scale can even start creeping up if not addressed. .
If you’re in a Contest prep scenario there will come a point where training is there purely for muscle retention and you will use cardio and diet to drive fat loss. This does not require a lot of training volume. .
Training and nutrition needs to match or can hurt your rate of progress and be a detriment to your recovery and performance, resulting in you ending up further and further from your goal of being shredded. This is why you need the right amount of fuel for the person and the training. .
#recovery #training #contestprep #inflammation #education #teamMPT
Intra workout nutrition can be a great way to ensure you have the continuous supply of fuel during HIGH intensity training. .
Why is this important?. .
Because if you're to depleted and don't have enough glucose/glycogen to drive training your body will start pulling from the liver and once it’s depleted it will need to convert amino acids into glucose via gluconeogenesis. This is not a very efficient process and places stress on the liver. .
Certain types of training burns through glycogen faster than others like doing supersets with no rest, triple sets, drop sets... more metabolic stress based work, if glycogen gets to low to run the training stimulus you can drive up oxidative stress which is very inflammatory and this inhibits the uptake of glucose. Not a good situation to be in. .
Also understand During training you are NOT in an anabolic environment regardless of the intra shake. The intra shake creates an ANTI-CATABOLIC environment and then once training is done we shift from a sympathetic dominant state into a parasympathetic state to drive the anabolic processes and recovery. .
You can't turn on the recovery process During training with an intra shake as the AMPK pathway is more dominant. And even if you could that would be very inefficient being in a sympathetic state which releases fuel and when we are in an anabolic pathway we store for recovery. .
My fuel source for the last 3 years has been @nutrexresearch Post Lift, a blend of Cyclic Dextrins and aminos to provide fuel to the muscle when glycogen stores get to low.
Use code: Cress30 today for 20% off. .
Photo: @gustavoalfarophotography . .
#teamMPT #education #intraworkout #carbs #training #nutrex #fit #bodybuilding #ifbb
You need to be in is a Caloric deficit to lose weight correct? Yes. But there is MORE to it. .
Let's discuss this a simplified as possible. .
The longer and longer you are in that deficit the lower your “maintenance” intake gets as your BMR drops. That means if you diet with very low calories for Long periods what USE to be your Base/Maintenance intake is now a Caloric Surplus. .
This is exactly how you see individuals who compete/diet for months now are not losing fat on 1000 calories and hormones are out of balance and for females possibly being estrogen dominant, tanked T4 to T3 conversion, gut issues, etc...due to the excessive Stress on the system. .
So yes being in a caloric deficit will allow you to lose, but if you diet chronically and now you need 900 calories to lose do you think that would be sustainable or healthy? If it’s up to the inviduals who ONLY look at calories in vs calories out they would say just drop more calories. GTFO. If you give a shit about someone’s health you would dig deeper. .
So wake up and understand EVERYTHING that's going on. I've lost clients because I refuse to put them into a deficit to lose more when they need to correct underlying issues like high stress, imbalanced cortisol, gut issues, sleep issues, etc... My goal for clients is Long Term, Not short term!. . #teammpt #longevity #health #fitness #metabolism #coaching #donoharm
#waybackwednesday & #wcw😍 . .
@gustavoalfarophotagraphy captured this emotional moment as I came out after winning my pro card and saw @nicolecress . She has always been there in the good and bad times and shares in all the ups and downs, but never leaves my side. .
This was a great moment for her as much as it was for me as she truly understands the emotion after 24 years of pure passion for this. .
When you find the one and can share these types of moments in life there is no greater feeling. Don't ever settle. She still goes above and beyond and helps me in more ways than anyone truly knows. She is my rock. So grateful especially during these times.
#IFBBPro #teamMPT #swolemates #maximumperformancetraining #consistency #nutrition #bodybuilding #inspiration #exercise #healthy #workout #follow #fit .
With everything going on in the World at this time to say STRESS is at an all time high is an understatement. Acute stress is not a big deal , but once it becomes chronic then issues start arising. .
How does chronic psychological/emotional stress effect you?. .
CHRONIC stress leads to high catecholamine output. If it is elevated due to an immediate stressor like training, that's completely normal, then after training it should drop back. .
When you are chonically stressed, regardless of the TYPE stress, the SNS stimulates the release of glucocorticoids and catecholamines, which are responsible for liberating glucose, as well as fatty acids, and amino acids into the blood to be used as fuel. .
Then the more you keep releasing fuel, along with eating all your carbs in a chronic stress state, your blood sugar is going to get higher and higher and while the pancreas is having to release insulin to bring levels down constantly then fat can’t be burned properly. Thus begins the insulin/cortisol battle. So you wind up storing more fat, and not building muscle. .
So this is one reason I am so adamant about coaching clients to manage stress and keeping health markers in a good place. Always look at the whole picture and not just simply training and nutrition. .
Even though the balance of energy expenditure and exercise (aka calories in vs calories out) is an important part in losing body fat how efficiently you lose fat will be very dependent on how well you optimise an individual's health and their body's ability to recover at the begining of their journey. .
Optimize digestion, sleep, manage lifestyle stressors and don't just throw the kitchen sink at someone with training and a caloric deficit if they are not in a place to handle it. Assess don't guess. .
If you make health and recovery a priority at the begining their will less likely be bumps along the way whether that be for a contest prep or just general fat loss. .
The psychological component to this is extremely important. So manage your stress to the best of your ability and your body will thank you. .
#teamcress #stress #lifestyle #cortisol #insulin #health #coaching #teamMPT
After 3 days of 600g of carbs definitely filled out more, but still not topped off. Great feedback moving forward. .
I really haven’t told anyone when I was competing, but this would have been my look 5 weeks out, but with the cancellations obviously that’s not the case. .
So now what??. .
IF they end up having contests in late May then I will likely pic a show then, but if they are still postponed until June/July I will very likely call it a season and set my sights on Spring of 2021. .
Yes it’s disappointing and a bit frustrating, but it is what it is and guess what the stage will be there next year. .
I’m not one who can be in a prep basically most of the year as I have to much going on business wise and I don’t want to put my body thru that as it will just start fighting and looking worse. .
I love competing and truly want to step on the Pro stage this year, but it’s not my whole life and if I don’t compete you better bet I’ll get a ridiculous rebound and look better next year. .
So for now I have a plan and will continue to push as if I were still stepping on stage on the original date and practice an actual peak which will be different than I’ve done in past with how I train, when I stop and how I load. From there I’ll adjust to possibly compete in May. .
#almostready #teamMPT #contestprep #ifbbpro
Are You Ready to Lose Fat?. .
This is an instant gratification society we live in and while it’s great to have a physique goal to work towards the first thing you need to do is SLOW your roll!. .
Stop trying to lose 10lbs of fat in 6 weeks because for 90% of you it’s not going to happen unless you go to extremes in which case you get a great before & after picture, but then you get the After-After pics where you gain back what you lost and possibly more. .
Stop trying to rush the process and set a realistic and most importantly sustainable goal build from there. If it takes 3 months or 6 months do it the right way for sustainability and not wreck your internal systems in the process. .
Then the last thing is you may need to actually bring calories up before attempting to go into a fat loss phase. If you come to me doing 6 days of cardio and eating 1200 calories for the last 2 months the last thing I’m going to do is take away more calories. .
Be smart in your physique transformation journey and don’t just focus on the external because if you do you can really f*$k up your internal. .
This also goes for the competitors coming to me and want to jump straight into a prep when they are no where close to being ready. Be prepared for me to say no and do the work to prepare your body and check off my prerequisites to put someone into a prep. .
#besmart #fatloss #coaching #sustainability #teamMPT #transformation #contestprep