#326; On training: OPTIMIZING YOUR BODY COMPOSITION FOR LONG TERM SUCCESS Brandon DaCruz

MuscleMacrosMicrosMetabolismMovementMindsetMomentumMuscle muscle muscle againPeople want physique change yet we are sold numbers and fancy thingsPeople struggle once they start chasing a way down or a leaner version of themselves - they think it looks like __________But really it looks like ____So lets talk about ▪️THE TWO MOST IMPORTANT FACTORS FOR BUILDING & MAINTAINING MUSCLE: RESISTANCE TRAINING & SUFFICIENT PROTEIN INTAKE - starting with trainingMPS > MPBThe manner they train isnt conducive to the results they wantThey chase FATIGUE vs a stimulusInspite of what they do vs because of what they doIts not just fatigue ,its entertainment they want and its complicated over effectiveVOLUME - the new thing of speaking so much on low volume now… its like speaking the best in the research without applying it to you. Prog overloadSuper humanChasing prs all the time will let you downDrop sets need to be strategizedI loveee myoreps as an example but things need a strategy and standardization People do too many fluffy things that arent effectiveBut if you are doing big for your buck exercises… things also look different FEELING something =/= it being more effective Training to failure and understanding what that feels like is a skill in itself and you do get better at it over timeThere are exercises are are more SKILL and MOVEMENT to learn and others that are more muscleCan we do short back and forths? I want to pull up my last IG post and go through each of my slides separately for youMUSCLE is your metabolic currencyMuscle, Protein, the Muscle centric approach TRAINING, the importance of muscle for women, and both these factors in the diet phase, the maintenance and after phase and why is it so important RESISTANCE TRAININGProgress is made when you are OUTSIDE of fatloss. Fatloss is the small non eventful part that reveals the progress you made NOT dieting.Maintenance is life, its progress, its where more magic happens. Then you can add some calories where needed to push more progress in the gymProgress is made IN THE GYM for physique goalsWhat it takes to build the physique - the importance of training. Training quality and then all things around training that need to be considered for building phasesBuilding phases don't always necessitate a surplus, but a surplus can make for a better environment for many. Fat can be lost much quicker than muscle is gained▪️WHY YOU NEED TO FOCUS ON FAT LOSS & MUSCLE MAINTENANCE DURING A DIET RATHER THAN CHASING SCALE WEIGHT LOSS ▪️ other MOST COMMON BUILDING PHASE MISTAKES: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & TRAINING RELATED MISTAKES What people do instead - if they arent getting sore anymore or if something plateaus they just change it vs realllly challenging it and forcing change and then seeing what else needs changing to improve upon thatEvery new program its a total overhaul. Like you mentioned the KPIEvery 4 weeks…. Challenges do this… alot of coaches do this to “keep clients: and appease them but not to actually get them resultsWhich is why you need a great coach who is willing to have these convos and challenge you Have joy outside of the gym and get in get out What should be in a log bookYou mentioned it with one of your guys still progressing a couple months in so you kept pushing him Educate and empower - and going through the process and doing the thing is the best education you can get as well - sometimes we overthink ourselves out of ever realising results because there is that power of the brain

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