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Week in Review

Updated: May 21

Week in Review on gillaspytraining.com:



Always amazed at the amount of volume natural lifters think they can fit into their program. We can only recover efficiently from so much and it usually results in banged up shoulders, elbows, knees, and whatever other joint you want to throw into the mix. If the reps were actually quality reps and loaded correctly a person would want no part of it anyway. Instead of trying to do 8 different exercises for the same muscle group, just do 1 or 2 really really well.


Junk Reps



Sprinting is too often forgotten, but it definitely shouldn’t be. Here’s some lesser known things sprinting can do for you.


1. Can be one of the better ways to burn fat while maintaining muscle.


-Mainly because the effects we know HIIT training has on fat loss with an increase in post exercises oxygen consumption.


2. Builds extreme power.


-Almost every muscle in the body is working at it’s highest intensity making it a superior power developer.


3. Builds tremendous core strength.


-While the limbs move and the muscles work there’s a big demand on the core to maintain the postures needed and to transfer force efficiently.


4. Builds muscle.


-This one might make you scratch your head as many people only associate any kind of conditioning with fat loss only, but sprinting can actually help to build muscle at times. How you ask? Think the recruiting of type II muscle fibers which has direct correlation with muscle mass and hormone spikes in testosterone and HGH production. This might be one of the best kept secrets though, so shhh, don’t tell. It should be noted that sprinting is still an advanced exercise so don’t get up straight off the couch tomorrow after reading this and try to sprint.

Sprinting

Parker has worked his way to chin-ups, and not just one. 😳


Chin-ups vs. Pull-ups


Impressive core strength in this video.


Core Strength

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Thanks for reading and have a great week!


P.S. When you’re ready, here’s how I can help.


1. Sign up for training in person or online.

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4. Better supplements.


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