Dean Turner
@DeanTTraining
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For online coaching, workout programs and more, visit https://t.co/FLY12I4c9d
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Joined August 2021
If you want to build your Chest fully & completely, look no further than these 8 exercises:. (~10 second demo video included for EVERY exercise). Bookmark this for later!
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PSA:. Not all DEXA scan facilities use the same algorithm. This can change the absolute reading you receive by several percentage points. (You could literally be 7% body-fat at one facility using one algorithm and 11% body-fat at another using another algorithm). Thus, the.
@DeanTTraining 👍 cheers, interestingly my DEXA facility a few months back changed all my historic scans (around 3-4% less fat mass on all), as they had changed the way they look at the data (🤷‍♀️). I like them but they’re not 100% and don’t want to get too despondent about individual scans. .
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EXAMPLE 2:. If your bodyweight increase from 176 pounds (on average) to 180 pounds (on average) across 8 weeks while averaging 2,500 calories consumed per day + 12,000 steps per day…it is safe to assume you are burning 2,250 calories per day. If your wearable tells you that.
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EXAMPLE 1:. If your bodyweight drops from 200 pounds (on average) to 192 pounds (on average) across 8 weeks while averaging 2,300 calories consumed per day + 10,000 steps per day…it is safe to assume you are burning 2,800 calories per day. If your wearable tells you that you’ve.
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STEP # 5: After compiling this data for 6-8+ weeks, use the 3,500 calorie rule (1 pound gained or lost = 3,500 calories) to determine fit watch calories burned accuracy.
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STEP # 4: Track your calories burned every day and take the average at the end of the week.
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STEP # 3: Track your steps every day and take the average at the end of the week.
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STEP # 2: Track your bodyweight every day and take the average at the end of the week.
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STEP # 1: Track your calories & macros every day and take the average at the end of the week.
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While it is true the calories burned figure these wearables spit out is often inaccurate, here’s how you can figure out how “off” it really is and ultimately make the metric it gives you USABLE. (It’s very simple). 🧵👇🏻
It’s 2025, and people still believe the calorie numbers their Apple Watch/Oura Ring/Fitbit give them after a workout are accurate.
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Done talking now…if you liked this post follow me @DeanTTraining and click the link below to join my email list:.
deanturnertraining.kit.com
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If you’re going to make the best decisions on the exercise selection front, I urge you to . - Understand the theory.- Understand the needs/wants of the individual you’re programming for (whether that be yourself or someone else). And then…. - Make the best decision to drive.
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Another example:. If you do NOT have access to a well-built Hack or a Pendulum…then obviously you cannot fucking choose a well-built Hack or a Pendulum Squat as your primary Squat pattern. This does NOT change the fact that those are the best exercise options known to man as far.
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When we discuss exercise selection in theory, we are doing just that…discussing it IN THEORY. When you actually make decisions in the real world, there are obviously other variables you need to consider!.
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So, before you hit me with a response like “I really like to do Barbell Bench Press and I hate Machine Press, therefore Barbell Bench Press is better for me” thinking it’s some kind of zinger just know that I would agree with you IN THAT SPECIFIC CONTEXT.
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Before I wrap this up, I’ve got to say this:. I am discussing the effectiveness of all of these exercises WITHOUT paying any respect to the INDIVIDUAL. That is, of course, because this is a GENERAL thread.
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“What about the stabilizers, Dean???”. If you’ve made it this far and you STILL don’t understand the “stabilizers” being active on a certain movement is a bug, NOT a feature…you’re legitimately helpless. The stabilizers being active will quite literally reduce the size of the.
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The 13 exercises I’m advocating for generally:. - have a lower stability demand.- have a lower coordination demand.- place a lower reliance on ancillary (non-target) musculature. All else equal (effort level, rep range, proximity to failure, tempo), this will result in higher.
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Knowing all of this, let’s now pit the 5 exercises mentioned in the original post against the 13 alternatives I’m advocating for….
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…HOW MUSCLE GROWTH WORKS:. When a muscle contracts, motor units are recruited. Motor units govern (control) groups of muscle fibers (slow twitch and fast twitch) . Which motor units are recruited depends on the demand of the task (see size principle). When you perform a task.
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You might be wondering…. “Why are these exercises better for building muscle???”. In order to understand why these exercises are better than the 5 mentioned in the original post, you must first understand….
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