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Muscle Nerds

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25.01.2022 At our last Program Design Seminar (which, thanks to COVID feels like forever ago), someone asked: "Aside from this course, what other courses do you recommend?" My answer:... Look. You can learn as much as you like about the body, about exercise physiology, about nutrition, and about bioenergetics. The truth is, there is no point in knowing all of this stuff if you don't know how to use it. You can learn how to write the most optimal training program, coupled with the most optimal nutrition plan, but if your client can't or won't do it, then it doesn't mean shit. So I would really try and work towards learning the psychology of compliance. How to get your client to do the things they say they want to do. How to teach them habits and discipline and not rely solely on motivation. I would learn how to pick up red flags in the language that they use. Know when to refer out and to who. Know what language to use with them so you don't cause damage than good. Remember - harm can come from the best of intentions, and 'Do No Harm' doesn't mean just physically. Harm is often caused mentally, emotionally, and psychologically too. Program Design is all about learning the science (optimal), then learning the art (practical). Learn how to meet your client where they're at, and progress them in a way in which is realistic to THEM. This means filling your toolbox with LOTS of tools, and learning when, when not, why, and why not, of using them. Do not be dogmatic. The reality is, a lot of people have distorted views of themselves, their capabilities, and of where they are, and of where they think they want to be. And almost EVERYONE has an emotional attachment to food. Whether that emotion is fear, guilt, comfort, or pleasure. It's important to learn how to work with this because after all, you're working with PEOPLE not ROBOTS. For those of you who have spent some time learning about human behaviour, tag your favourite education resources below! MN Founder: Zoe Knight

21.01.2022 YOUR REALISTIC GUIDE TO THE SILLY SEASON... With the silly season approaching and pretty much here, let’s be honest, it can be a confusing time for knowing how to approach, maintain and sustain your goals. You’ll be seeing all the fun and whacky ways to beat the Christmas belt blowout and start the year leaner and fitter than you are now....Continue reading

16.01.2022 We were so excited to release our Online Nutrition Course and are absolutely stoked to be hearing everyone's feedback and seeing our students already putting their learnings into practice! From Perception & Psychology to Calculating Macros and Designing a Plan, there is SO much important info in our course for you to learn in order to provide the best service to your clients. To find out more and sign up today, head to the link in our bio or send us a DM with any questions.

14.01.2022 We often speak of everyone to squat in a stance that is comfortable and right for them, But how do you know what that is? Here, Luke goes through the Supine Craigs test to show you how to find the best squat stance for yourself and/or your client.... Check out the other vids in our Heel Elevation series on our IGTV

13.01.2022 // A poisonous substance that is a specific product of the metabolic activities of a living organism and is usually very unstable, notably toxic when introduced into the tissues, and typically capable of inducing antibody formation. In short we produce toxins every single day we’re alive. But it’s no huge deal because: a) The poison is in the dose; and... b) Our bodies sort those toxins out without even needing to bother us about it #efficient. Not only does our body deal with the toxins we create as a by-product of, well, living, it also deals with the toxins that we absorb every day from our environment. A major determinant of how damaging a toxin has the potential to be, is its lipid solubility (how easily it can dissolve into, or move through, fats). If a toxin is lipid soluble it easily (and eagerly) penetrates the cell membrane to enter the cell and do whatever the fuck it wants to do #LikeLukeAfterTwoBottlesOfWine Now, the most common storage depots for toxins in the body are your kidneys, bones, and . When we tap into our fat stores to utilise it as fuel, we also tap into everything else that little fat cell’s holding on it. . When our body deals with toxins the overall purpose is to increase the toxins water solubility so it can be excreted from the body (primarily via urine). The kicker is, there are a lot of nutrients needed for the body to do this. Think glutathione, methionine, cysteine, magnesium, vitamin C, and a of B-vitamins. I know a lot of you are planning on losing some fat in 2021 #ArentWeAll. So, for the love of god eat a lot of fucking vegetables when you do, and if you won’t, don’t, or can’t, supplement with a good quality high powered multi-vitamin. Because remember a calorie deficit does not (and should not) mean a nutrient deficit. Zoe Knight See more

11.01.2022 At first glance, the Between 2 Bench Dumbbell Row looks just like an overly complicated version on a supported DB Row. This version that I learned from Jon Chaimberg, is very demanding on the core musculature and provides excellent stimulation of the lats and scapular retractors. It has great carryover to athletes in combat and heavy impact sports. To set up for the Between 2 Bench Dumbbell Row set up 2 benches or plyo boxes in front of each other. Both knees will be placed o...n one bench with the hips stacked directly over the top of them. Place one hand on the other bench and tighten your core to form a stable position to row from and minimise any rotation at the hips as you pull the DB with the opposite arm. Ensure full protraction and retraction of the scapula and squeeze your working lat as hard as possible on every rep. The row can also be done as a one-leg version. Give it a try and you will be surprised how different it feels compared to your standard 1-arm DB Row. MN Coach: Ben Kerswill

09.01.2022 Next ep in our Heel Elevation series! One of our favourite exercises to help improve thoracic extension is the Sotts Press. In this video, Luke explains how to regress and progress the Sotts Press, and how the benefits carry over into better squat mechanics. Check out the other episodes in this series on our IGTV, and comment any questions below

08.01.2022 "Bro! I crushed my leg session yesterday! My quads are so sore I can hardly walk!" How many time have you heard something similar to that at your gym? How many times have you said something like that? This brings me to my next question...Is it a good thing/important to be sore from your training sessions? Training for fat loss or strength gain, the side effect of being sore from your training sessions is likely to reduce the frequency with which you can train and have little ...direct improvement on your results (aside from increased muscular cross-sectional area for strength). If we look at myofibrillar damage as one of the key factors in triggering muscle growth though the question becomes a little more difficult to answer. The two main processes a muscle is thought to increase in size through are myofibrillar and sarcoplasmic hypertrophy. While sarcoplasmic hypertrophy can increase muscle size through the volumisation of the cell the results are usually less pronounced and more transient than through myofibrillar hypertrophy. When a muscle cell is damaged by mechanical force through loading or controlled eccentrics (that utilise fewer muscle fibres than the concentric. Thank you @stephane.cazeault for that mind-blowing revelation) the body will respond by creating inflammation (which can cause soreness) and repairing the damage and reinforcing it to try to prevent further damage in the future leaving the muscle larger than before. So knowing this we can see that inflammation can be a normal part of the hypertrophy process but the issue is in the dosage. It is possible to increase muscle size without getting sore from training sessions but a little soreness is probably not a bad thing as long as it doesn't interfere with the rest of your training program, you can get enough sleep and nutrients to recover from it, and it leaves you injury-free. MN Coach: @truefitnesspt

04.01.2022 Unlike that time you dropped that thing that shattered into a million pieces and you blamed the dog but we don’t talk about it anymore, your metabolism doesn’t just break. In the same way, you didn’t just ‘wake up fat’ or ‘become an overnight millionaire’, things take time to change and it’s the accumulation of that time that leads to where you are today. Dieting on calories that are too low for too long, can really screw your body up. For females, this can be missing menstru...al cycles (not missing like I can’t remember where I left it, but rather it was just like your high school prom dateit never showed up), diminishing bone density, loss of muscle mass, increases in fat mass, eating disorders, depression, fatigue, increased risk of injury, lowered performance output, low libido, and more but you should get the point. For men, other than the first one, it can get pretty much the same only males are a tad more resilient to lower energy levels as they don’t have as much going on internally as our female counterparts. Doesn’t mean men are immune to this though. A down-regulated metabolism aka running slower will likely happen more quickly when we mismanage energy input relative to energy output and recovery. Eating less, doing more, yea that works to a point for some. However, eating less and doing twice, sometimes 3 TIMES as much, isn’t going to get 3 times the results. Your body, as wonderful as it is, hates you, and the changes you keep making. So, it adapts. You want to eat nothing but the smell of a fart in the wind, well then guess whatyour body starts looking through its inventory and goes hmmm what can we get rid of.ohhh what’s thisbaby-making abilitySEE YA! It’s survival. That’s it. If you decide to be silly and eat too little and/or do too much, then all your body is doing is ensuring it’s keeping your silly ass alive. This is where Energy Availability (EA) comes in. A fancy way of saying, once we have accounted for all your spendings, what do we have left for the body to spend on itself. Let’s say you are 100kg and 20% body fat and exercising on average with 500kcals a day energy output. If you are eating 2000kcals a day from foods, and exercising 500kcals a day, well that leaves 1500kcals remaining after all that spending. Well hey there big spender, this means what exactly? You are left with an average EA of 18 cals/kg/LBM (18 calories per kilo of lean body mass). Typically, we want to see ranges of ~45 cals for performance, and ideally no less than ~30 cals when we are trying to diet. Remember, this is Instagram, I have to simplify, it’s a little more complex than this. Lastly, this is mainly for active populations who are training or exercising frequently across a week. If your client trains 30 minutes, once a week, ignore everything above and keep on scrolling, they probably just need to work on nutritional quality/quantity and more movement. MN Coach: Shane O'Leary

03.01.2022 You know a training method is going to be good when it needs to be an acronym. I was first introduced to this method while at a workshop with Mark Roper and have lately been tinkering with different ways of adding it to workouts and periodization after much scheming and planning with our chief Knight. Disadvantageous. Advantageous. System. AKA. D.A.S... Typically used as a method for stimulating hypertrophy (assuming all other factors and the stars are aligned), it can provide a great way to bust through plateaus and give a new stimulus for what can otherwise be rather simple exercises. When you consider how to add D.A.S you first want to look at when and where to apply this method. Not something you would need to give to beginners, nor is it something you incorporate into a full workout. Pick an exercise or 2 that will really benefit and can be appropriately loaded, and make sure the technique used is solid. Consider the barbell back squat. The most disadvantageous position for mechanical leverage and strength is the bottom. So this will be the D (ha!) Next is the advantage, this would be nearest the top. You could go all the way to lockout depending on the individual, or you could stay just shy of full knee extension. This would be A. Last is straight reps. No pauses, just a smooth and controlled tempo for ‘x’ number of reps. This is the S. What it looks like on paper. Back squat, 4x12, DAS, 90-120 4x3310 (4 reps with a 3s pause in the bottom) 4x3013 (4 reps with a 3s pause in the top) 4x3010 (4 straight reps, no pause). This is amazing for extending time under tension (in the example above this will take ~72s per set) for an exercise however you must load it appropriately. 12 reps of D.A.S with a 12RM will lead to you sitting on the floor calling for your mum, so don’t be that guy. Start by loading with a 15-16RM weight and ensure you are keeping the form and tempo honest. If you crush all the sets, look to increase the loading 4-5% next session. You can alter the reps and tempo accordingly to your goals and desired outcomes but always keep in mind where and when to apply this. Check out the attached gnarly program to try for your next leg day. Substitutions for back squat: goblet squat, front squat, leg press, hack squat. Tag us if you can still walk afterward. MN Coach: Shane O'Leary

03.01.2022 The Psoas is one of the most important, and largest, deep intra-abdominal muscles we have, so it's surprising how many people neglect it. Neglecting the Psoas can lead to a lot of pain, dysfunction and incorrect movement patterns, which is why we've put this video together. Watch as we go through a few ways to assess the Psoas, how to properly activate it, and some exercises to strengthen it.... Comment below with any questions you have.