Lose fat, add lean muscle, & feel fit, confident, & healthy, with personal training in Austin, Texas. My name is Chris “Protein” Leach and I'm the head trainer at Chris Protein Personal Training.
My trainers and I specialize in exercise & nutrition for fat loss and muscle gain, so you can achieve your best shape ever and feel motivated, strong, healthy, & confident. You’ll learn proper exercise technique, which exercises and nutrition methods are best for your goals, and how to stay motivated. All in a supportive, friendly, & fun environment so you’ll love your workouts. We’ll work with yo
Operating as usual
No backing down
Song: The Search
Airport security always such a hassle ;)
Song: Last Memory
Careful, this workout is tire-ing
Song: Turn Me Up (feat. Nabiha) [ViP Mix]
Bring it, Lex 💪
Training for my superman costume 👌
I’m going back to back
Sun’s out ☀️ Gun’s out 💪
𝐌𝐲𝐭𝐡: 𝘚𝘲𝘶𝘢𝘵𝘴 𝘢𝘯𝘥 𝘥𝘦𝘢𝘥𝘭𝘪𝘧𝘵𝘴 𝘸𝘪𝘭𝘭 𝘮𝘢𝘬𝘦 𝘵𝘩𝘦 𝘢𝘣𝘥𝘰𝘮𝘪𝘯𝘢𝘭𝘴 𝘢𝘱𝘱𝘦𝘢𝘳 𝘣𝘭𝘰𝘤𝘬𝘺 𝘢𝘯𝘥 𝘰𝘷𝘦𝘳𝘥𝘦𝘷𝘦𝘭𝘰𝘱𝘦𝘥. ⠀
Neither squats nor deadlifts will develop the lateral and anterior core muscles like the obliques or abdominals very well. EMG research has shown low levels of activation in these muscle groups on those exercises. This makes it highly unlikely that they would be enough to overdevelop the ab musculature and make them appear blocky, overdeveloped, or bulky. Anecdotally, I had my smallest waist size (28.5) around the same time that I had my heaviest squat and deadlift (500 & 600 lbs). ⠀
By the same token, you wouldn't want to rely solely on squats and deadlifts for your core work. Adding in some more targeted exercises will be necessary for optimal development.
#absfordays #abs #abworkout #deadlifts
Building 𝐌𝐔𝐒𝐂𝐋𝐄 comes down to one thing...
𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴𝘪𝘷𝘦 𝘰𝘷𝘦𝘳𝘭𝘰𝘢𝘥. ⠀
This just means your muscular system must do more work than it is currently doing for you to see gains. The most common way to do this is via increasing resistance. ⠀
But it can also be done through increasing sets, reps, increasing range of motion, improving form, decreasing rest, increasing training frequency, etc. ⠀
The best way for beginners is form improvement. Until technique is on point, you shouldn't be focused on much else, because getting injured is a surefire way to avoid ANY progress.⠀
Once that's taken care of, increasing weight and reps is usually the most feasible and practical way to level up your muscle gains. These two methods (along with occasional deloads) can take you very far. ⠀
Once you get strong enough that adding reps or weight is no longer possible on a weekly basis, then leaning more on variables like frequency and set number, and programming on a monthly basis becomes more advantageous. ⠀
Most importantly, 𝘺𝘰𝘶 𝘤𝘢𝘯𝘯𝘰𝘵 𝘣𝘦 𝘤𝘰𝘮𝘱𝘭𝘢𝘤𝘦𝘯𝘵. At the end of the day, your body must do more than it was to create an overload and stimulate muscle growth. PUSH yourself to make gradual improvements in reps, resistance, etc. or you are going to be scratching your head wondering why all that time in the gym doesn't pay off. ⠀
#armday #arms #biceps #sunsoutgunsout
Felt stressed today, so took it out with some rainbow slams and side slams at the lower workout today.
𝐍𝐨𝐭 𝐨𝐧𝐥𝐲 𝐚𝐫𝐞 𝐭𝐡𝐞𝐲 𝐚 𝐠𝐫𝐞𝐚𝐭 𝐬𝐭𝐫𝐞𝐬𝐬 𝐫𝐞𝐥𝐢𝐞𝐯𝐞𝐫, 𝐛𝐮𝐭 𝐭𝐡𝐞𝐲 𝐚𝐫𝐞 𝐚𝐥𝐬𝐨 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐟𝐨𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐭𝐡𝐞 𝐜𝐨𝐫𝐞 𝐟𝐨𝐫 𝐝𝐲𝐧𝐚𝐦𝐢𝐜 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬. Muscles fire differently when moving slowly vs quickly. So if you want your core to be well trained to handle quick dynamic movements, including some of these types of exercises will be beneficial.
#personaltrainers #personaltrainingstudio #legday #absfordays
𝐓𝐡𝐞 𝐛𝐞𝐬𝐭 𝐠𝐫𝐢𝐩 𝐟𝐨𝐫 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐥𝐚𝐭𝐬 𝐢𝐬....
The highest lat activation comes from a medium grip width about 1 and half times shoulder width. Going wider or narrower showed a slight decrease in activation. Strength is also typically higher with a medium grip, which makes for more tension (the main driver of muscle growth) on the lat muscles. So for most, a medium grip is going to be best.
However, it is important to note that there can be individual variation in muscle activation, so play around and see what works best for you.
#lats #backday #backexercises
Gladiator twists are the most enjoyable exercise I've learned this year. Thanks to the myth, the man, and the legend @Nick_Tuminello for this one.
To do them, grab a body bar or EZ curl bar (a light one) and find a punching bag if you can. They can be done without actually hitting anything, but I find it more satisfying with the target.
✅ Hit the target while rotating as quickly as you can
✅ Shoulders and hips should move together so that your body rotates but does not twist.
✅ Maintain a soft stance and let your foot pivot your foot as you rotate.
Great core exercise!
A good mindset is imperative for accomplishing fitness goals. It 𝐍𝐎𝐓 something you either have or don't have. It can be developed and improved, just like a skill.
The first step is to getting there is to take ownership of your situation so that you can change it. Blaming circumstances or other people for where you are is essentially deciding that those things have control over your life, not you. Regardless of setbacks and how they happened, the important thing is to identify how to move forward, and then get moving.
It's tough, but it is also empowering 💪
Remove the negative thoughts you have about your goals. If you tell yourself that working out is a chore, and you HAVE to do it because you are weak, then it really will suck. Stop and rephrase if you catch those thoughts popping up.
Slow n steady wins the race. Going all out and trying to jump into extreme workouts and nutrition protocols is a recipe for burnout, injury, and regressing. Yet this is how most people approach getting healthier or in better shape. Instead, pick a few things that will have the biggest impact and take time and effort to focus on correcting those. Add more as you go along, and over time your progress will snowball and produce incredible results.
It's not easy, but working on mindset can make all the difference 👊
Switched up my arm workout with several fun 'shock' techniques....
Unaccommodating resistance - this is where you set up bands to make the exercise harder during the parts of the motion that are hardest. It is the opposite of accommodating resistance where the band is set up to assist the tougher parts of the exercise. Used this on the bicep curls.
Exercise 'dropsets' - By switching from French Presses to Close Grip Presses I was able to get a similar effect to a dropset, because French Presses are harder than CGBP, so switching to the easier exercise allowed me to bang out a few more reps and really push the triceps to further exhaustion. Did the same thing on Reverse pushdowns by switching to overhand pushdowns at the end.
Held a curl in one arm isometrically while performing reps on the other side. A fun and challenging failure technique.
Ab rollouts are one of the best exercises for anterior core, aka 6 pack muscles. Once planks become too easy or too boring for you, use rollout variants to progress. They look pretty cool too 😎
When doing them make sure that the form is on point. Don't let the lower back sag towards the floor, keep it flat/neutral. This is an anti-extension exercise, so the whole point is to keep your back from extending.
Also be aware of where you are producing force from. Don't let the hips bend too much during the movement, as excessive hip flexion is cheating the movement both by reducing the length of the lever arm and relying on the hip flexors to do the work.
🧠 In a previous post I talked about the Easy Self mindset (where you are too easy on yourself and don't hold yourself accountable) and how it will hold you back from achieving your fitness goals.
There is another common type of mindset that people get into that is the polar opposite, 𝐛𝐮𝐭 𝐢𝐬 𝐬𝐭𝐢𝐥𝐥 𝐣𝐮𝐬𝐭 𝐚𝐬 𝐛𝐚𝐝 (and often completely overlooked, or even celebrated). Most people will experience BOTH at some point or another, and it's not uncommon to see some spin their wheels and indefinitely undulate back and forth between the pitfalls of each one.
The second type, is the 𝐇𝐲𝐩𝐞𝐫 𝐀𝐜𝐡𝐢𝐞𝐯𝐞𝐫 mindset. This is the people that go from 0-100 on their fitness goals...real quick. Too quick for them to stick to. Usually something happens that gets them really motivated, like a partner making a negative comment about their body or an upcoming beach vacation.
At that point they resolve to be perfect on their diet & exercise no matter what, and go "all in" until they achieve their goals. Right off the bat they max out the amount of workouts they can do, and go on the most extreme diet they can stand.
Total undying commitment to the goal sounds good in theory, but almost always leaves you worse off in the long run...
This is because training all out after periods of low or no activity is a recipe for burnout and injury. How motivated do you think you'll be once you've accumulated several injuries and have worked out so much you detest the idea of doing it at all?
Similarly with nutrition, it is easy to get burned out and sick of the extreme protocols that are often undertaken in these instances. The more aggressive the approach, the more certain eventually breaking down and quitting is.
And once quitting happens, you are back to the Easy Self mindset, and the progress made slips away. But the injuries, metabolic slowdown, and other negative impacts of extreme approaches may not go so easily. Which makes it even harder the next time around...
To avoid this mindset, keep the longterm in mind! When creating exercise programs, leave a little in the tank (don't max yourself out right from the start). Not only will this help you keep from getting burned out or injured, it will give you room to add on a bit if you hit a plateau.
Similarly with nutrition, don't try to lower calories as low as you can stand or give up all your favorite foods entirely right from the get go. Start with a reasonable reduction, or a few healthy habits, and add from there as needed.
Check in with yourself when creating these habits, and make sure that what you are doing is sustainable, to at least some degree, over the long run. If it's not, modify. Because the program you can stick to longterm will ALWAYS beat the one that you fall off of after a few weeks or months.
Keeping this studio swole and 𝐬𝐩𝐨𝐭𝐥𝐞𝐬𝐬✨
Here is an updated list of what we are doing to make our studio the safest in Austin:⠀⠀
🛡 Plexiglass shields have been installed between each cardio machine⠀
📋 All employees/contractors must sign in and verify that they are COVID-19 symptom free each day⠀
😷 Masks are required for everyone that enters.⠀
👏 All employees are required to wash or sanitize hands before and after each exercise session.⠀⠀
🏋️♂️ All equipment is wiped down with cleaner approved to kill coronaviruses before and after every use.⠀⠀
🏠 All employees and members are required to stay home if sick.⠀⠀
🧹Daily sanitation and professional cleaning.
👏Hand sanitizers and wipes are available throughout the facility.⠀⠀
🧤 Gloves are provided for all trainers and members.
🌬 For increased and cleaner air flow we have installed hospital grade air filters, an air mover fan, germicidal UV lights, and three HEPA grade air purifiers.
👥 Limiting the amount of people inside at one time to maintain adequate social distance (min 6ft).⠀
⛰ Made several upgrades to our outdoor area to allow for better outdoor workouts (fans+misters+anti-bug tech)⠀⠀
𝐒𝐭𝐚𝐲 𝐰𝐞𝐥𝐥 𝐚𝐧𝐝 𝐬𝐭𝐚𝐲 𝐬𝐭𝐫𝐨𝐧𝐠 💪🏿💪💪🏻💪🏾💪🏼💪🏽
Suns out guns out 😎
𝐒𝐨𝐦𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐡𝐚𝐯𝐞 𝐯𝐞𝐫𝐲 𝐮𝐧𝐞𝐯𝐞𝐧 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞, 𝐰𝐡𝐢𝐜𝐡 𝐜𝐚𝐧 𝐥𝐞𝐚𝐝 𝐭𝐨 𝐮𝐧𝐞𝐯𝐞𝐧 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐝𝐞𝐯𝐞𝐥𝐨𝐩𝐦𝐞𝐧𝐭. This is often the case with banded exercises like rear delt flys, curls, band rows, etc. because at the start of the movement there is less or no tension, but as the band stretches towards the end of the movement there is a lot of tension.
This is prevalent on other modalities like dumbbells and barbells as well. You can use partial reps to fill in any gaps in strength from the part of the range where the tension is very low. To do this you can break up the ranges of motion into two segments and do reps in each range, as shown in the video.
This is especially important on the exercises that have a big tension differential throughout the motion. Rear delt flys for instance, both banded and dumbbell, have almost no tension at the start of the movement, and a lot towards the end of it.
Partials are not just another shock technique. Use them to close gaps in strength & get rid of a potential Achilles heel.
I fell in love with the city of Austin the very first time I came here to visit colleges. Everyone I met was friendly, fun to be around, and all seemed to have an interesting story to tell. I also noticed that fitness was big around here, and I liked that. Right on that first trip I decided it was the place for me and I was going to put down roots here.
It's hard to see the world, our nation, and my beloved city in particular, get hit so hard by this pandemic. Seeing businesses that I've made memories at close, friends suffering through the illness, and the inescapable fear and stress of it that grips us all has really hit me.
But I'm not losing hope, and I know that we are going to get through it and rebound better and stronger than before. We're a strong, passionate city, and together we'll get through it and go back to vibrance and growth. I know I am going to do everything I can to help reduce the risk of transmission and help us beat this deadly disease.
𝐒𝐭𝐚𝐲 𝐰𝐞𝐥𝐥 𝐚𝐧𝐝 𝐬𝐭𝐚𝐲 𝐬𝐭𝐫𝐨𝐧𝐠 💪🏿💪💪🏻💪🏾💪🏼💪🏽
The Belt Squat can be a leg-saver if low back, neck, or shoulder pain make traditional squats a no-go.
This variant was originally introduced with a special machine, but there are actually a variety of ways to set it up, and it can be done on most squat racks.
Make sure you have a comfortable heavy duty dip belt for it, and sturdy clamps that you can trust. I recommend doubling up on clamps, especially if you use the old school metal clip type.
I also recommend putting and extra J hook above the one you lift off of, level with the J hook on the opposite side as this makes loading weight on and off a lot easier.
Have a great leg day🦵 & props to The Strength Classroom youtube channel for their in depth video on different belt squat set ups and variants.
If the typical pressing movements don't feel great on your shoulders TRY the angled or landmine press instead.
It is great for building shoulders, pecs (particularly the sternal head (upper part), and is easier on the shoulder joints than most traditional presses.
✔️ Take a staggered stance with your foot forward on the side you are pressing with.
✔️ Grip the bar like a joystick
✔️ Make a 90 degree angle between your forearm and the bar in the starting position.
✔️ Keep the rest of your body braced and stable
✔️ Make a slight half-U pattern as you press, and lean into it a bit.
❌ Don't let the low back bend to compensate or shorten the rom. This is a common fault on this exercise.
Ab rollouts after lat pullovers was a bad choice 😬
Losing fat is not ALL about nutrition and working out.
Yes, those are some of the two biggest factors, but another to consider is NEAT or Non Exercise Activity Thermogenesis.
It is the energy you burn from anything other than sleeping, eating, and working out. Examples include walking to the car, laughing, fidgeting, fist pumping, and possibly even b***y shaking.
NEAT decreases when we try to lose weight, because we tend to move less when we are restricting calories and exercising more.
𝐀𝐝𝐝𝐢𝐧𝐠 𝐢𝐧 𝐦𝐞𝐚𝐬𝐮𝐫𝐞𝐬 𝐭𝐨 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐢𝐭 𝐰𝐡𝐢𝐥𝐞 𝐭𝐫𝐲𝐢𝐧𝐠 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐟𝐚𝐭 𝐜𝐚𝐧 𝐛𝐞 𝐛𝐞𝐧𝐞𝐟𝐢𝐜𝐢𝐚𝐥. Tracking daily steps and keeping to a specific target is my favorite way. Dancing during TV commercials or doing 10 jumping jacks every hour are also ideas.
Get creative, there are tons of ways to do it, and it is a fairly easy way to increase your activity and keep your caloric expenditure more consistent. A few extra steps here and there won't feel like much trouble, but it adds up and can make a big difference.
When I first bought my gym, (@evolvepersonaltrainingatx) I felt like there was an absolute TON to get done, and it was overwhelming to say the least.
So I made a long af list of everything that needed to get done, and prioritized it. No, I didn't meticulously rank each item 1-268 (although my nerdy analytical side wanted that level of detail).
I put things into three categories, the first of which, was fires. These were the items that needed to be done yesterday and were creating problems that needed to be addressed ASAP to 'stop the burning'. Fixing broken machines, taking care of pests, and other things that needed immediate attention fell into this category.
Then I went to the 'meat and potatoes' category which was stuff that was important, but not going to cause the place to burn down. Evaluating and improving marketing strategy, adding or upgrading equipment/amenities that were important (but not necessarily essential), and that sort of thing.
The final category was the icing on the cake items. This was/is the bonus stuff like updating the look/feel of the gym, investing in/testing new marketing strategies, and creating even more efficiency in our current systems.
When COVID hit, and gyms were shut down, I was nervous and worried as hell, but knew I had to take action. So I followed the same protocol as before, and evaluated and organized the problems, solutions, and tasks into categories and worked on them in order.
When you are trying to tackle your fitness goals, it can feel daunting and overwhelming too - especially when sh*t is hitting the fan in other areas of life. But the trick to keeping things manageable is to break them down, and PRIORITIZE the important stuff.
Figure out what 'fires' are keeping you from achieving your goals, and start by putting out one of them. When you have a laundry list of things that need to get done, it feels overwhelming. But once you've niched it down and have 2-3 items to get started on that you know will make a big difference, it becomes easier.
Don't worry about everything all at once. Organize by importance, and put out the fires first 💦🔥
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