#bachperformance

[bachperformance-blog]

🔥Stress: The Silent Killer Of Gains🔥 . If you’re not building muscle or losing fat as quickly as you should be, it’s time to look around. Most often with my clients (busy, high performing men and women with hectic jobs), already have a solid workout plan. They already know how to eat healthy. Yet there’s something else smoldering beneath the surface and preventing them from building their dream body and business: stress. . For many type-A, driven people it’s easy to pile on the work, to plow through, and to suck it up. Unfortunately, all stress...from your training in the gym, a lack of sleep, to getting cut off in traffic affects the same system. The result? In today's constantly connected world, we’re riddled with more fatigue, anxiety, and cortisol than ever before. Stress begins a vicious cycle of poor sleep, depressing hormones like growth hormone and testosterone (bye bye, gains), all while promoting inflammation and insulin resistance. Quite simply, WE are not made to be chronically stressed. It’s time to battle back to retake control of stress and look better naked as a result. . Daily walks. Take time to get out for 10-15 minute walks throughout the day. Walking is low intensity so it’s not stressful, yet has been shown to suppress cortisol. I have my clients aim for 8k steps per day. . Consistent waking/sleeping times. Stress leads to poor sleep, which sets off a vicious cycle between sleep and stress. To break the mold, set consistent sleep and rising times. . More time innature/greenspace. Get out in nature and parks. . Single task, don’t multitask. Multitasking is a focus killer. When you’re less productive, stress creeps in. . Deep breathing. Need I say more about meditation and breathing? Disconnected days. Take one day off each week and ditch your phone, computer, and TV. Get out and enjoy the world. . Question: How do you manage stress? Any of the above or something to add? Drop your comments below...Lets keep killing it in the comments below. You guys have been great!👇🏻 👇🏻 👇🏻 . . #topgymtips #irishfit #bachperformance #t#ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #stress #stressrelief (at CN Tower / La Tour CN)

[bachperformance-blog]

Is intermittent fasting all it’s cracked up to be? - Grab your Intermittent fasting playbook via the link in BIO - Howdy! Hittin’ the road for the next week which means one switch to my diet: Full-on intermittent fasting. - But me clarify: Intermittent is one method of eating, not magic. 💥Any diet can work for fat loss if it creates a caloric deficit💥 - Any diet can work to build muscle if it establishes a caloric surplus. - This said, let me cover the benefits YOU will with intermittent fasting.
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👉Eat larger, more satiating meals. For many, eating bigger meals helps them stick to their diet and have a social life. It’s hard to enjoy family events and big meals if you’re sucking down 6 meals per day out of Tupperware. - 💪Reset hunger signals. Most people eat out of habit and boredom. With intermittent fasting, longer breaks between meals teach you the difference between physiological and psychological hunger. Fasting, whether done regularly or sporadically gives you better awareness and control. - 💪Boost insulin sensitivity. Fasting diets have been shown to help regenerate a diabetic pancreas. - Translation: you’ll be more sensitive to carbs and less likely to store food as fat and more likely to break it down into useable energy or exercise recovery. 
- 💪Remove Waste/Autophagy of dead cells: Because you’re not bombarding your body with more food it has time to enhance autophagy, the recycle of cells and allowing tissue repair. -
Keep it simple and skip breakfast, then eat meals at lunch, have a mid-afternoon snack, and a big dinner. 👉Questions on fasting? Tag me below. - - #fatlossdiets #intermittentfasting #intermittentfasting16hours #intermittentfastingdiet #intermittentfastinglife #bachperformance #lookgreatnaked #gains

[bachperformance-blog]

📍Are there bad exercises? By @bachperformance📍 - Most demonized exercises aren't bad; they're misapplied. Agree or disagree? I'd like to hear your thoughts :) - Eric - - #tuesday #bachperformance #exercisescience #bodybuilding_and_fitness #physiqueathlete #menshealth (at Fero Fit)

[bachperformance-blog]

📍DB Split Squat📍 . Full disclosure: Half the reason I’m posting this is my triceps look niiiiice. But for real, the DB split squat is one hell of an exercise. . If fact, the DB split squat is one of the best exercises around for a building strong, and athletic body without beating the snot out of your joints. . With split squats you’ll develop: ➡️Balance and hip flexibility. . ➡️Stronger quads, hamstrings, glutes. . ➡️Hit stabilizing muscles that are somewhat neglected during the squat, deadlift, and leg press to prevent injury. . ➡️Build mental toughness...these bastards set your legs on fire 🔥, especially with higher reps, pauses, and slower tempos. . ➡️Train you’d lower body without adding a ton of compressive stress on your spine. . You can cycle these in as a replacement for heavy squats and deadlifts if you’re looking for a joint-friendly program OR after your main strength movements to build muscle, strength, and eliminate weak points. . If you know someone looking to build stronger, more muscular legs, send them here. Oh, and drop 🔥if you’re going to add them in 😎. Have fun, Eric . . #glutes #gluteworkout #glutesworkout #quads #quadsworkout #quadsfordays #quadzilla #hamstringworkout #hamstringworkout #physique #legday #legsworkout #split #squat #deadlift #splitsquats #splitsquat #bodybuilding #bodybuildingmotivation #training #tnation #bachperformance #bachbuilt #mensfitness #menshealth (at Max Fitness Lake Oconee)

[bachperformance-blog]

During the spring and summer I’m spending more of my time using unconventional tools and focusing on movement and athleticism rather than just #strength and building #muscle. - Why? - First, what’s the point in strength and muscle (beyond looking good, obvi) if you can’t use it to enjoy quality movement elsewhere? Get out of only using the barbell, Dumbbell, and machines when training and instead... move in as many ways as you can. - Second, the rule of diminishing marginal returns, which @maxshank does an incredible job of explaining and incorporating. In essence, the more time and specificity you put into one finite area (like chasing a one rep max) the more difficult its going to progress. - In my case, I’ve been using big barbell and dumbbell movements for the better part of 15 years now...while increasingly moving less like an athlete. Is five more pounds on a squat or bench really going to do much more me? - If live been lifting for a while, consider the same thing. Tweak your focus. Sprint. Move. Play a sport. Take your “training” outside of the bench, squat, and deadlift for a bit and you’ll be pleasantly surprised by your progress in all all areas of fitness. . Are you looking for a way to get stronger, leaner, and more athletic? If so, I’d love to coach you. Click the link in BIO for more details. - And if you have questions, let me know. Cheers, Eric . . #bachperformance #onnit #kettlebell #kettlebellworkout #mobility #mobilitytraining #movementflow #flow #athlete #athleticism #muscleup #musclebeach

[bachperformance-blog]

📌3 (More) Keys to Time Efficient Training by @Bachperformance📌 - 👉Continued from yesterday, here are three ways to spend dramatically less time in the gym yet get better results. You ready?
Let’s do this. - 1️⃣ – Progressive Overload . TRACK your workouts. This simple habit is one of the most important things you can do...yet most people skip completely and wonder why they’re not making progress. You can change this today.Training with high focus and progressively adding weight to the bar will create the anabolic response necessary for growth. Keep it as simple as adding 5 pounds every week on big exercises as long as you can. - 2️⃣Focus On Big Movements . Dominating the big, multi-joint movement patterns is the meat and potatoes of training. Use squat, deadlift, press, and pull variations that best suit your training goals. If you’re truly short on time stop worrying about curls and triceps extension; focus on the big compound lifts. - 3️⃣– Ramp Loading . Through gradually increasing resistance and managing fatigue, ramp loading supercharges your strength. With shorter workouts, you're able to train with a sufficient volume and shorter rest periods before doing a heavier top-end set to boost strength.
Example: 5x10 squat 135 x10; 175x10, 225x10, 245x10; 275x10. - - #menshealgh #mensjournal #entrepreneurworkout #shortworkouts #workoutoftheday #workoutroutines #workoutroutine #progressnotperfection #progressiveoverload #bachperformance #bulkup #buildmuscle #muscleup #musclekingz

[bachperformance-blog]

📌REP SCHEMES FOR STRENGTH BY @BACHPERFORMANCE📌
- DONT get it twisted: the real benefit of lifting weights is to get stronger and bigger muscles.
Even during fat loss the primary role of strength training is PRESERVING muscle, not torching fat.
This in mind you should *nearly* always have a focus on building strength. 
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✅Pick your compound lifts (like #squats, #deadlift, #bench press) and use a rep scheme like 5-4-3-2-1 or the others listed above.
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GET STRONGER over time. You don’t need to set a PR every time you hit the gym…but for the love of god tracking your workouts. 
To build size with your strength you’ll need a bit more volume. In this case, add 1-2 lifts focused on the rep ranges at the right side above.
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Again, progressive overload drives all. If you get stronger, eat enough, and have enough training volume you’ll get strong, and look pretty damn good to boot. .
✅What is your favorite set/rep scheme for building muscle? Drop it below.
-Eric
 #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #powerlifting #gainmuscle #buildmuscle #musclegain #aesthetic #gainingmuscle #pumpup #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #buildingmuscle #bachperformance #instabodybuilding #quadzilla #bodybuildingnation #meathead #elitefts #gunshow #bodybuilding #bodybuildinglifestyle

[bachperformance-blog]

With all the fancy infographics and “quick fixes on @instagram its easy to get overwhelmed when it comes to #buildingmuscle, #losingweight or being healthy. - 👉When it comes to training? Find something you enjoy doing and it train consistently. Ideally lift weights with compound exercises. Track your workouts, and achieve progressive overload. Game. Set. Match. Keep it simple. Stay consistent. And get a little better each day. ✅Questions? Drop me’ below. ⬇️ - - #bachbuilt #bachperformance #tnation #onnit