Muscle Building Benefits, Difficulties, & Personal Experiences w/ Coach Charlotte | PD Podcast Ep 64 Physique Development 2026-09-19 | Muscle Building Benefits, Difficulties, & Personal Experiences w/ Coach Charlotte | PD Podcast Ep 64
I never feel exercises in my glutes this is for YOU #glutegrowth Physique Development 2024-06-16 | Enter: Supported Step-UpsThe added support in-front of you, creates such better stability than without. By having the added support, you improve your ability to control the eccentric & maintain your weight in the front leg.By loading the weight in your opposite hand, you may challenge the upper portion of the glute max & the glute med more.If you aren’t training on the @primefitnessusa prodigy rack, you could use a PVC pipe in-front of you. It won’t be the exact same, but will provide greater stability than without.#glutes #glutesworkout #stepup #greenscreen #glutetraining #workouttips #legday #legdayexercises
Unilateral Training: Should you rest before working the other leg? #unilateraltraining Physique Development 2024-06-15 | Remember this for your next session!Lets use split squats as our example…Your front leg is not the only thing working. Your back leg is providing stability, your core is braced, & your cardiovascular system is being challenged.So, if you don’t rest & head directly into the other leg. That leg is fatigued from providing stability. Then, what is now your back leg, core, & cardiovascular system are all screamin’ from the set you just did. Thus, without the rest you’re setting the second leg up for a lesser quality set.We all know the hell that is split squats, none of us are wanting to waste reps.At minimum, give yourself 1-2 min of rest between legs to have the same quality, if not a better set than what you had with the 1st leg that you performed.Different exercises are going to require less/more recovery between legs or arms, focus more on giving the same quality effort/focus to the second leg/arm that you did for the first.#splitsquats #unilateraltraining #legday #legdayworkout #legdaytraining #trainingtips #workouttips
RAPID FIRE OVERRATED/UNDERRATED #shortoftheday Physique Development 2024-06-14 | Rapid fire of the Physique Development Podcast Ep. 122!If at any point you said, ‘WHAT, WHY?!’ You should go check out the full episode on your favorite listening platform.Or we can chop it up in the comments below! 👇🏻#75Hard #IceBath #hipthrust #peloton #intermittentfasting #chipotle
Build your glutes with ROTATION #gluteexercises Physique Development 2024-06-13 | Save this for your next glute session!All 3 movements are 🔥, taking the hip into flexion & internal rotation is a position that we don’t get to train often under load. Start with no weight & work on nailing the rotation component. Of the 3 I would say the reverse lunge is the most challenging to nail down. If you’ve tried them, would you agree?For my clients who spend a lot of time sitting throughout their day, these are movements that we may use as part of their warm-up or later into their workout to cap off their glute volume.#glutes #gluteworkout #legday #legdayworkout #gluteworkout #fitnesstips #fitness #workouttips #exercisetutorial
TRAIN HARD, SWEAT HARDER? #stayhydrated Physique Development 2024-06-12 | Does perspiration correlate to performance?All jokes aside, lets chat about hydration & the importance of it during your workout.An analogy I use with my clients is this - Imagine your muscles as a symphony, and water is the conductor, orchestrating every movement, every lift, and every muscle contraction. Without the conductor, how do you expect everything else to go?Not only is it going to improve your training performance. It is also going to improve your brain function, skin health, digestion & overall mood.A very simple rule of thumb that I use with many of my clients is the 20/20/20 rule peri-workout. 20 oz of water with your pre-workout meal (90-120 min prior to training), 20 oz of water during your training session, & 20 oz of water with your post-workout meal. Boom, 60 oz knocked out within a 4-6 hour window possibly. Any way to create more of a habit around getting your water in.Especially with how hot it is currently, hydration & electrolytes become extra important!How much water do you drink daily? 👇🏻#hydrateyourself #hydration #healthtips #fitnesshumor #relatable #trainhard #fitness #fitnesslifestyle #fitnessmotivation #drinkyourwater
Why Your Split Squats Suck #exercisetips Physique Development 2024-06-11 | I’m doing split squats, but I’m not seeing any results?!This was a question asked in my DMs last week that I wanted to expand upon.(FYI, flood my DMs with questions or post that you’re scratching your head on. I pull A LOT of the content I make from my DMs)You can have the greatest program on paper, but your execution of that plan will be far more important to you seeing REAL & LASTING results.‘Nothing Works for Me’ :⚠️ Bouncing Out of the Bottom⚠️ No Control through Eccentric⚠️ Lacking Range of Motion⚠️ Not Bracing Properly (Risk of Back Pain ❌)⚠️ Not Challenged with Weight SelectionResults:✅ Control Through Eccentric & Bottom of Exercise✅ Hinging to Create Glute Bias 🍑✅ Training Near Failure✅ Well Braced Throughout Entire ExerciseThese corrections are EXACTLY what I am providing in my 1-On-1 Coaching in reviewing exercises each week.#exerciseexecution #exercisetips #workouttips #workoutroutine #legday #splitsquats #fitness #fitnessgoals #legdayworkout
What Color Is This Really? #gatorade Physique Development 2024-06-10 | HELP US SETTLE THIS DEBATE!Is this @gatorade white or clear? Drop your answer below!This is clipped from The Physique Development Podcast Ep. 128- check it out on your favorite podcast streaming platform or right here on Youtube!#hotdebate #fitnesscoaching #gatorade #educationalpodcast #fitnesspodcasts #healthpodcasts
Gym Girl Chats with Alex Redmond | PD Podcast Ep. 169 Physique Development 2024-06-10 | We’re back with another gym girl to chat with—welcome Alex Redmond! Sue and Alex may have had an invisible string connecting them and, after so many chances to cross paths, they finally hung out the day before she moved across the country. But, that didn’t stop them from hitting it off and continuing their friendship.Alex is a business owner, a new mom, and a fellow fitness girly. Listen in as they have a fun conversation while hitting you with some good information, too!Are you loving these gym girl chats? Be sure to like, subscribe, and leave us a review if you do!As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Timestamps:(0:00) Introducing Alex Redmond to Gym Girl Chats!(2:46) How Alex has been adjusting to her new life as a mom(4:58) What order does Alex get ready in? (hair, clothes, makeup, etc.)(7:15) Alex's current biggest guilty pleasure(9:48) How Alex has been handling her workouts/fitness postpartum(11:53) Advice present-day Alex would give immediately postpartum Alex(18:33) What it was like going through pregnancy as someone who is so active on social media(22:34) How Alex handled owning a business through pregnancy & postpartum(25:40) Pregnancy cravings?(26:47) Alex's go-to music choices(27:49) Our weird book & TV show habits(34:33) Alex's favorite types of podcasts(38:02) Upcoming travel plans(45:54) What Alex is most (& least) looking forward to when she gets back into the gym(52:53) Some final words of encouragement from AlexConnect with Alex:IG: instagram.com/alexandra_redmondAll Other Links: https://msha.ke/alexredmondQuestions for future episodes or have a topic you’d like us to cover? Submit using the link below!https://forms.gle/AEu5vMKNLDfmc24M7For more videos, articles, and information, head to https://physiquedevelopment.com.Interested in competition prep? Visit: physiquedevelopment.typeform.com/to/Ii2UNAInterested in the Physique Development Training Club App?https://physiquedevelopment.appTo follow the team on Instagram:Coach Alex - @alexbush__Coach Sue - @suegainzPhysique Development - @physiquedevelopment_If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!
WHAT TO DO WHEN YOURE NOT SEEING RESULTS... #musclegains Physique Development 2024-06-10 | These 3 things are incredibly important:Muscle growth takes time, more time than you probably think or would like. Everyone is getting hundreds, if not thousands of inputs daily through social media telling them how to go about their fitness journey & maybe one person experiences quicker progress than the majority & now that becomes the standard. ‘I should be able grow that quickly too.’ You’re exactly where you need to be, stay focused on you.Shiny Object Syndrome, this is the bane of making real progress. The subconscious ability with all of these inputs to constantly compare & contrast to others & other ways doing things can be constant. Thus, your ability to stick with a protocol, give it your 100% effort & fully commit will be the best thing for you. The confidence in the plan is going to stem from the work you did prior to committing & vetting out your options. If you haphazardly jumped into a plan without much due diligence, how were you going to be confident in that plan to begin with?The guessing game, this may actually be the biggest one. Not tracking metrics within your training, nutrition, activity, etc. & saying I’m probably in a surplus, I’m probably progressing within my training, or I’m probably getting enough sleep. Let’s say you get halfway through the timeframe that you’ve set aside to focus on growing. You’re not happy with the progress, but you haven’t tracked any metrics to adjust… So, just throw away everything & start fresh? That doesn’t seem like the best option.Growth takes times, focus, & a whole lotta discipline. Your actions are always going to show your priorities.Crush life today, you got this.#musclegains #buildingmuscle #fitnesscoaching #strengthtraining #weightlifting
ITS TEA TIME ON PET PEEVES 🫖 Physique Development 2024-06-08 | 🚙🔁📢okay sound off your pet peeves below 🤣👏🏻 could be with your significant other (don’t be shy, we want to see the tags 👀) or general ones.do you also hate repeating yourself? or how loud someone talks (Oops)?What are some of yours?!#petpeeves #couplegoals #funnycouple #relatable #funnyrelatable
Sitting at a Desk All Day? DO THIS... #workfromhomehacks Physique Development 2024-06-07 | IF you sit at a desk all day…You’re often hunched over & your shoulders are rounded forward. Leading to poor posture, a tight chest, & weird neck pain.The Cable Y Raise is going to be great for training your lower traps, which play a big role in maintaining good posture. It also trains your medial delt & no one (in their right mind) is going to complain about getting juicy delts. 😋You can add this into your push or pull days, right now this is a part of my pull session. I use this with many of my clients who spend a large part of their day sitting at a desk.#workfromhome #fitnesscoaching #fitnesseducation #upperbodyworkout #exercisetips #workouttips #cableyraise
Summer Is Coming, Dont Make This Mistake! #hydrateyourself Physique Development 2024-06-06 | “My son is on the middle school soccer team & during practice all he wants to drink is those Prime drinks. Is that the best thing for him to have?”a client recently asked this in their check in and hydration can get a little tricky so lets break it down:With Prime climbing in popularity & being heavily marketed as a hydration drink with “more electrolytes” than leading brands.. its easy to see why people might gravitate towards it.Prime *does* have more electrolytes than some of the leading brands, but when we look at how thats broken down:It only has 10mg of sodium and 700mg of potassium.So, technically *more electrolytes* but for sake of HYDRATION…SODIUM is the primary electrolyte lost when you sweat, not potassium.When we sweat, we lose mostly water & salt 💦🧂(in fact, the average athlete loses 1-3 liters of sweat per hour!! thats a lot of salt..)Now back to the client question…Overall, hydration needs will come down to the type of activity you’re performing, the temperature you perform the activity in, & duration of the activity.So, what is best in these moments?Here’s what I told my client:‘If he’s hanging out at home & just wants a drink that he enjoys, grab the Prime. BUT, to maximize performance & endurance during practice or games he is much better off with a higher sodium blend of electrolytes, with some sugar/glucose to restore hydration.’Adding in the sugar/glucose is going to expedite the process of increasing hydration.DID YOU KNOW THIS ABOUT HYDRATION??#hydration #electrolytes #electrolytedrink #primehydration #primehydrationreview #summertips
Train Push Day With Me! #chestday Physique Development 2024-06-05 | Push Workout Details 👇🏻(Save for your next session)A: 30 Degree Incline Smith Machine Press 3 x 10/8/6 (final set to failure)B: Sternal Cable Press 3 x 12/10/8 (final set to failure)C: Dips 3 x 10/8/6 (RPE 8-9 for all sets)D1: Cross-Cable Behind the Back Lat Raise 3 x 12/10/8D2: Cable Tricep Extensions 3 c 12/10/8(Last to failure on both)Not shown, phone died 😅E1: Single Arm Tricep Pushdowns 2 x 8-10E2: DB Lateral Raises 2 x 8-10(Whatever gas ya got left, get after each set)Fun session with a lot of movements I am making solid progress with. Any questions, drop em in the comments!#pushworkout #chestworkout #delts #triceps #pushday #workoutoftheday
The ONLY 3 exercises you need for a GLUTE SHELF #glutesonfire Physique Development 2024-06-04 | Build that shelf!This is what I’ve seen be successful with my 1-On-1 clients who are wanting to build their glutes & more specifically that glute ‘shelf’The first being the glute med kickback. This movement allows for us to have great tension on the glute med throughout the entire range of motion. I previously learned this movement from @n1.education & the principles applied to the next few exercises.Second, the supported step-up. Stability is our friend when chasing hypertrophy. You can do this with a DB or a cable, but hold the weight in the opposite hand of the leg you have forward. This is going to greater challenge the upper glute. We can challenge that portion even more by stepping back towards the middle of our body, not just directly back. If you make this small change, be sure to not let your hips rotate as you do.Third, BFE split squats. We want to slightly angle our front leg towards the middle of our body. Again, not so much so that we end up rotating at our hips. We want our hips to remain facing forward for us to reap the greater benefit of lengthening or stretching that glute med, upper glute max.No muscle will work in isolation, when doing these movements your glute max will be contributing. Of the 3, the kickback variation will be the most biased specifically to the glute med.Drop a ‘🍑’ in the comments & I’ll send you a FREE 4 week glute program!#glutes #glutesworkout #legday #legdayworkout #glutesfordays #legday #legdayexercises #gluteshelf #glutegrowth #gluteexercises #legdaytips #workouttips #fitnesstips #fitnesscoaching
The Most Underrated Gut Health Supplement #guthealthhacks Physique Development 2024-06-03 | Did you know your gut health can take a beating when you don't manage stress properly? Many issues with poor gut health and weak gut lining are directly tied to high levels of stress for an extended period of time ⚠️@alexbush__ breaks down the benefits of our Zinc Carnosine supplement, which helps🛡️Maintains healthy gut lining🔥Decreases gut inflammation✅ Helps heal a leaky gut#healthygut #healthylifestyle #guthealth #revive #supplements #supplementsthatwork #healtheducation #healthyliving
Gym Girl Chats with Carly Ann Miller | PD Podcast Ep. 168 Physique Development 2024-06-03 | Hey ladies, we’re back! Today, Carly-Ann Dell joins Sue and they dive right into the fun. Carly-Ann is a health and wellness enthusiast who dropped out of grad school to travel the world—all while finding her passion for helping others and the love of her life. Carly-Ann also has her own podcast, Crazy Over Easy, where she inspires and motivates listeners to love the journey but also learn to appreciate when things feel like somewhat of a hot mess. Listen in as they chit-chat (as girls do) about her life as a mom, how to get to know new versions of yourself, how to ask for help, and so much more!As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe, and leave us a review if you loved this episode!Timestamps:(0:00) Introducing Carly-Ann(0:26) What order does Carly get ready in? (hair, clothes, makeup, etc.)(8:10) Carly's background & life as a mom(13:04) Getting to know a new version of yourself(20:06) The importance of learning how to ask for (& accept) help(27:35) How Carly makes time for her fitness (& how it has changed since having kids)(40:44) Understanding the value of the season you're in (& why it's a beautiful thing to be able to age)(44:04) Why we both think we're still 23(52:20) Favorite snacks(56:03) Carly's favorite music to listen to while training(59:22) Carly's least favorite fitness trends(1:05:06) Where you can find Carly onlineConnect with Carly-Ann:IG: instagram.com/carlyanndellCrazy Over Easy Podcast: podfollow.com/1484511466Website: carlyanndell.comBrooklyn Grace: brooklyngrace.comPD Mom’s Email List: https://dedicated-artist-6006.ck.page/59d7e5d6e1?utm_source=podcast&utm_medium=PD&utm_id=PostpartumQuestions for future episodes or have a topic you’d like us to cover? Submit using the link below!https://forms.gle/AEu5vMKNLDfmc24M7For more videos, articles, and information, head to https://physiquedevelopment.com.Interested in competition prep? Visit: physiquedevelopment.typeform.com/to/Ii2UNAInterested in the Physique Development Training Club App?https://physiquedevelopment.appTo follow the team on Instagram:Coach Alex - @alexbush__Coach Sue - @suegainzPhysique Development - @physiquedevelopment_If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!
Get Ready to Re-Evaluate Everything... #trainingtips Physique Development 2024-06-02 | “This USED to work for me…”So why isn’t it working now?It’s human nature to go back to something that DID work for you at one point in your life.That’s your reference point, you have proof that it works… or worked.But then it feels overwhelmingly frustrating because you are doing the thing -but the results aren’t coming.So you keep trying and trying - it’s like you have the wrong piece in the puzzle but you are determined that it goes there.. it HAS to, right?Sometimes it’s lack of awareness, or just the fear of change or uncertainty. For me, it’s even just been the habit or comfort with a familiar approach..What works for one person, may not work for another.Similarly,What works in one situation may not work in another.This can apply to many things, but let’s focus on nutrition for today.How you go about your nutrition through college, starting your career, meeting your spouse, having your first child, moving, and all of life’s events; are going to create differences in how you approach your nutrition.The circumstances change? The plan likely needs to change.Otherwise, you can spend the majority of your time frustrated & disappointed in yourself for a goal that was unattainable when you set it.There are so many different ways that we can approach nutrition. The core principles will stay the same, adequate calories, adequate protein consumption, micronutrients, & water intake. But, the way you go about attaining those variables will look different & that is okay, that is normal!What’s one way that you’ve adapted recently?For me, it’s been hard scheduling my meals into my day. The easy & complacent route would be, ‘Oh my gosh, I’ve been so busy today that I forgot to eat’ In turn, try & ‘catch up’ on calories in the evening & feeling like trash going to bed & waking up. No fun, by scheduling my meals throughout my day, I’m able to stay on track with my food, feel a ton better & improve my overall digestion. As Michael Scott would say, a win win win.#strengthtraining #strengthtips #fitnessandlifestyle #fitnesstips #fitnessprogress #workoutprogress #opentochange #fitnesseducation
POV: You Break the Promises You Make to Yourself #fitnesshumor Physique Development 2024-06-01 | DON’T. BE. LIKE. DEB."A great day starts with getting to bed on time the night before."A statement we’ve all heard, but many struggle to stick to for every reason you can think of.The question I share with my clients is this: Is watching netflix more valuable to you than what you have planned for tomorrow morning?Most often the most important thing of your day is what kicks it off & by staying up you’re saying that the TV trumps the importance of your MOST important task of the next day. That’s crazy & we know it’s crazy. But, it still happens.As I’m coming up on 10 YEARS of coaching, I’m reminded of how much self inflicted adversity stands in so many peoples way. Don’t let this be one of them, this is 100% in your control.#fitnesstips #fitnesshumor #relatable #fitnesscoaching #fitness #fitnessmotivation #funnyrelatable
PRO TIP: Training to Failure #howtotraintofailure Physique Development 2024-05-31 | Rest Rest Rest!!!If your goal is to maximize hypertrophy, when you are training to or near failure in unilateral movements such as split squats or pulldowns, give yourself some time between switching legs/arms to get the most out of the set on both sides.How much time?This will vary exercise to exercise.If I am performing a split squat, where my back leg is aiding in the stability of the pelvis & I am huffin’ & puffin’ because I just failed on the other leg.. I’m probably taking a decent chunk of time. Relative to performing single arm pulldowns, where the other arm isn’t doing much while the other arm is doing the working set. I’ll still give myself time between arms, but not to the same degree as during a split squat!#physiquedevelopment #protip #trainingjourney #trainingtofailure #trainingtechniques #fitnesseducation #fitnesstips #workouttips #workouts
How To Split Squat: 3 Ways to #legday Physique Development 2024-05-30 | What is your favorite way to hold the dumbbells in the split squat?Here are the difference between the three…Same Hand (Ipsilateral) - Least challenging to stabilize of the 3 options & decreases rotation of your upper body. It is a good option for beginners who are first introducing the split squat into their routine.Opposite Hand (Contralateral) - More challenging to stabilize & an increased rotational demand. If you’re wanting to better challenge the glute med, this is a good set-up to do so.Both Hands (Bilateral) - Easier to stabilize than holding DB in opposite hand. Opportunity to load with the most weight. My opinion, easier to set-up & bias towards glutes or quads.All 3 have their place within your fitness journey & at the end of the day, it is going to come down to what you feel the most comfortable with & feel you can make the progress with overtime.When working with my clients, I recommend loading with both hands because we are often taking this exercise to or near failure. When training at that intensity, we want to have as much load we can handle & loading with both hands gives us that opportunity.Make sure to save this post for your next leg session!#legday #splitsquats #lunges #glutesworkout #quadsworkout
Top 3 Secrets About Nutrition #healthhacks Physique Development 2024-05-29 | THIS IS FACTSReal quick, which do you feel like you struggle to be consistent with the most? Calories, macros or micronutrients?The total calories you consume daily/weekly/monthly will carry the largest impact on your body weight.The macronutrients that you consume will largely impact how you look. We could throw in a 4th macronutrient as alcohol & we can all agree that it can/will have a large impact on how you look & more importantly how you feel.*You won’t go bald by tracking your macros, I promise* 😂Your micronutrients will have greatly impact how you feel. Have you ever been deficient in Vitamin D or B Vitamins, it is no fun & you certainly notice a large difference as you get those vitamins back to adequate lvls. Vitamins & minerals combined are going play such a large role in how you feel.At the core of it, it really can be this simpleIf this resonated with you, be sure to share it with your friends! :)#nutrition101 #nutritioneducation #healthtips #healthandfitness #nutritionfacts #fitnesseducation
The absolute BEST time to train for the best results! #trainingtips Physique Development 2024-05-28 | THE ABSOLUTE BEST TIME TO TRAIN FOR THE BEST RESULTS:The time that you can be consistent with and fits into your schedule.YEP. These are just our opinions / preferences with training time, but there is no one specific “best time” to train to illicit the best results.But how do you get the best (and lasting) results?Probably working with a @physiquedevelopment_ coach ;)what’s your favorite and least favorite time to train? let us know in the comments👏🏼#trainingjourney #trainingtips #fitnesstips #workoutcontent #trainingeducation #buildingmuscle
Training To Failure PRO TIP Physique Development 2024-05-27 | Rest Rest RestIf your goal is to maximize hypertrophy, when you are training to or near failure in unilateral movements such as split squats or pulldowns, give yourself some time between switching legs/arms to get the most out of the set on both sides.How much time?This will vary exercise to exercise.If I am performing a split squat, where my back leg is aiding in the stability of the pelvis & I am huffin’ & puffin’ because I just failed on the other leg.. I’m probably taking a decent chunk of time. Relative to performing single arm pulldowns, where the other arm isn’t doing much while the other arm is doing the working set. I’ll still give myself time between arms, but not to the same degree as during a split squat!#physiquedevelopment #fitnesscoaching #fitnesstips #buildingmuscle #trainingtofailure #trainingtechniques
How Your Natural Tendencies Are Holding You Back | PD Podcast Ep. 167 Physique Development 2024-05-27 | Alex is back on the podcast! But where has he been? Working on something very intensive and exciting coming up! Sue and Alex have been working on a highly requested project, but this time we’re upping the notches 10x (at least). Stay tuned for this huge, FREE resource coming out later this summer. Today, Sue and Alex catch up and chat about some of their natural tendencies—impatience, time blindness, negative self-talk—that they’ve been working on DE-training. Plus, a bit of an update on Alex’s half-marathon progress. You don’t want to miss this episode!As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe, and leave us a review if you loved this episode!Timestamps:(0:00) A quick TEASER for an exciting upcoming project(2:41) Life updates & today's topic(5:10) How Alex has been working on increasing patience & decreasing anxiety(15:12) How Sue is utilizing radical honesty to overcome her time blindness(20:21) Keys to creating an attainable schedule(28:05) Tips for improving communication(35:25) Overcoming negativity (self-talk, self-deprecation, etc.)(45:58) The importance of celebrating small wins & focusing on getting 1% better(52:37) Control what you can control (be a professional)(54:13) Wrap-up (& please buy our couch?)Questions for future episodes or have a topic you’d like us to cover? Submit using the link below!https://forms.gle/AEu5vMKNLDfmc24M7For more videos, articles, and information, head to https://physiquedevelopment.com.Interested in competition prep? Visit: physiquedevelopment.typeform.com/to/Ii2UNAInterested in the Physique Development Training Club App?https://physiquedevelopment.appTo follow the team on Instagram:Coach Alex - @alexbush__Coach Sue - @suegainzPhysique Development - @physiquedevelopment_If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!
Would you try this glute exercise? #buildyourglutes Physique Development 2024-05-26 | The most common mistake when doing step-ups to target your glutes…Selecting too tall of a box! 🙅🏻♂️In doing so, you’re cutting out a large portion of the exercise where you’ll be achieving hypertrophy.You’ll only be getting tension through a portion of the step-up (concentric) because you’ll be generating momentum off of that back leg. Then as you lower your body (eccentric) you’ll have a period where you can control the weight, but will lose that tension once you get outside of that ‘active range’ & ‘fall’ back to your starting point.👍🏻 Select a box height that is within your ‘active ROM’This is easy. Brace your core & raise one leg. You don’t want to let your hips shift to one side or the other or let your butt tuck under you. It may be helpful to set your phone up as I do for this video to give you feedback.I’ll have the full-length exercise tutorial on how to best bias your glutes in the step-up linked in my stories today.Got questions? Drop em in the comments!#glutes #glutesworkout #stepup #musclebuilding #exercises #exercisetips #legday #glutegains
Would you call THIS self care? #selfcarehabits Physique Development 2024-05-25 | Too much of anything can be a bad thing. Habits that are created to increase your self-awareness can be an ENORMOUS help to not only our physique goals, but also our ability to take care of our physical and mental well-being.Lifting weights is definitely a form of self care in our opinion— but so are other forms of movement, like running, yoga, pilates, or cycling. If it ADDS to your physical and mental health, it’s an easy W! 🙌🏼Tracking food can feel intimidating if you’re new to it; however, it could show you where you can improve your diet, it can help you gauge if you’re over or underrating, and truly change the game when it comes to building muscle or losing weight.Check out the full episode here!podfollow.com/pdpodcast/episode/776359b71e99290e58deb1f72ce1a730881cf69f/view
One of the BEST exercises for your... #glutegains Physique Development 2024-05-24 | GLUTESHow To: Supported B-Stance RDL W/ Back Foot ElevatedThis is a fun one that I learned from @n1.education at their recent glute camp. There may be some variance in how they teach it & what I’m saying here. But, this is how I’ve implemented it with my clients & they’ve really enjoyed it & seen great results in doing so. 💪🏻Is this a movement that is going to replace your heavier hinging like a bent knee RDL? No, but it could be a great way to add diversity to your exercise selection, as well as, loading the glutes in a different way.By loading w the opposite hand than the leg you have forward (contralateral) you’re adding an increased rotational demand which will challenge the ‘upper glute’ more than what it would by loading DBs in both hands.There are two common miscues I’ve seen with clients so far…1. Setting the back leg too far back & turning it more into a supported split squat. (Not bad, just not the exercise we are trying to do)2. Being too close to the bench for support & limiting their range of motion in doing so.Would a follow-up video showing those miscues beside the correct options be a helpful visual? Let me know in the comments!Happy 🍑 gainz!#glutegrowth #glutes #gluteworkouts #musclebuilding #buildingmuscle #exercisetips #legday
Which Cable Kickback Would You Choose? #cablekicks Physique Development 2024-05-24 | ❌✅ Kickback StrapsCable kickbacks (done correctly) can be a great addition to your glute training.One common ⚠️ that I see is using a strap that only wraps around the ankle. In some situations, this may work. But, more often it is going to limit stability & decrease force production during your set. Especially as you start to fatigue.Force Production in Kickback = the effort applied when kicking back / pressing down.& I don’t know about you, but I am trying to use every bit of the effort I put into each rep. 🙅🏻♂️By using a strap that that goes under the foot, you maximize stability & force production. Bonus, it’s more comfortable as well.I’ll link the kickback strap I’m using here in my story today, thanks @iprfitness !#glutes #gluteworkout #glutekickbacks #glutegains #fitnesstips #fitnesscoaching #gluteworkouts #musclegains #fitnesseducation
Is this how you look at your diet? #perspective Physique Development 2024-05-23 | Picture this…You have trouble falling asleep, you miss your alarm the following morning.You’re scrambling, trying to get the kids fed, while hopefully running a brush through your hair.Oh look, your youngest just threw up on himself.You get him cleaned up & out the door. You can’t believe it, but they get to school & you make it to work, on time.This is your flat tire.How do you handle the remainder of your day?Do you… take out the frustrations of that morning on those around you & decide that it’s a ‘f*** it’ day with your nutrition & training?This would be the the approach of the physco you see in this video (Don’t be like him)One tire pops & forget it, I’m slashing all of them!! RAAAAAGEOr, do you put the morning behind you & control what you’re able to control?It may not be the perfect day, but you’re going to control what you can within your emotions, as well as, your nutrition & training for that day.Replacing 1 tire is a lot easier & cheaper than replacing 4.I hope this video pops into your mind the next time you have a bad start to your day or 1 ‘bad meal’ or miss a workout.You laugh & say ‘I’m not going to be like that idiot’#fitnessjourney #trainingtips #allornothing #trainingmentality #progressmentality #mentality #fitnesseducation #fitnesscoaching #nutritiontips
TSA & Meal Prep #travelhacks Physique Development 2024-05-22 | Travel prepared. ✅Getting through airport security can be a hassle, especially if you’re unsure of what you can and cannot bring —Rest assured, you CAN bring your meal prep with you so long as it’s solid food and not in liquid form. 🚫#mealprep #travelhacks #traveltips #tsa #bodybuilding #diettips #foodprep #travelingandtraining #fitnesspodcasts #lifehacks
Looking for Ws #mentality Physique Development 2024-05-21 | Direction is more important than speed. 🚦Allowing yourself to recognize small milestones on the way to where you want to be will not only encourage you throughout the process, but it will enable you to sustain the journey long term.This is one reason why it’s so beneficial to have an unbiased, educated coach on your side to guide and support you. 🤝If you have never experienced coaching like this before, you need to get on the right team!On episode .155 of The Physique Development Podcast, Austin Stout joins us to share valuable insight on his coaching philosophy. Tune in: podfollow.com/pdpodcast/episode/81588495d56c98a068b520c189f2f9f5daa38d9b/view#fitnesspodcasts #fitnesseducation #physiquedevelopment #healthylifestyle #fitnessandnutrition #fitnesscoaching
RDL: Hamstring V. Glute Bias #exercisetips Physique Development 2024-05-21 | Does this really matter?I’ve been asked this question & to be transparent, I have asked myself this before.Does the nuance between these two exercises, to create a greater bias towards either glutes or hamstrings really matter?To me, the answer is yes. To the majority of clients I work with, the answer is yes.One reason, I find the nuance to be interesting & enjoyable. In almost all aspects of my life, if I can increase my chances of success by 1-2%, I’m going to do it.Another reason, my clients have specific goals. They want to look a certain way & improve particular areas of their body over others. By utilizing the nuance, it makes this more likely to be accomplished.The notion of ‘Just do a deadlift’ or ‘Just do a pulldown’ is fine & dandy. If that’s how you prefer to approach your training, more power to you. You’re not wrong in doing so, I’m happy that you’ve found a way that works for you that is enjoyable & sustainable.That’s what we are all working towards, a sustainable & enjoyable approach that is going to reap the greatest benefit towards the goals that we have. That’s it.Content creation has shoved us into a position of right/wrong with literally every topic. I’m here to tell you that there are many different ways to go about your training & nutrition, that can potentially work depending on the person & their goals.#fitnesscoaching #fitnesseducation #exercisetips #exerciseexectuion #howtordl #howtodeadlift #deadlift #deadliftingtips #fitnesstips
Glute Growth Unlocked 🍑 #glutegains Physique Development 2024-05-20 | Over the last decade, the most recurring goal I receive from inquiring clients is ‘I want to grow my glutes!’& that goal is often followed by… ‘I’ve tried everything & NOTHING has worked’ or ‘I train glutes 3x per week, and STILL no progress?!’To their surprise, things start to click in our time working together one-on-one & they finally see the glute growth that they’ve always desired.& because of this, I feel that I have broken the ‘glute growth code.’That code is not…🙅🏻♂️one particular exercise🙅🏻♂️rep scheme🙅🏻♂️certain amount of sets🙅🏻♂️intensity performed.It’s all of these things structured in perfect harmony.With that perfect harmony, I’ve spent the last year working on a training program that I could provide to you. Not just any program, a 16-week intensive program, that if followed to a T, I can guarantee that you will see considerable glute growth.As a team, @physiquedevelopment and I decided to make the first 4 weeks of this training program completely free… You read that right, free.Head to the Physique Development website to get your hands on our best glute program yet!#gluteworkouts #glutes #glutegrowth #legdayexercises #workoutprograms #fitnesseducation #fitnesscoaching
GYM GIRL CHATS: Laura Novotny | PD Podcast ep. 166 Physique Development 2024-05-20 | Gym Girls—We’re back! Today, Sue is chatting with a close friend, Laura Novotny! Laura is a mom, influencer, and is also the owner of Seny Kids, a children’s clothing company. Laura and Sue jump right into all things gym-girl hacks, prioritizing fitness while being a mom, sourdough, starting her business, and so much more! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe, and leave us a review if you loved this episode!Timestamps:(0:00) Introducing Laura, hair care, & gym-girl hacks(6:03) Laura's current workout split/fitness routine(11:56) How Laura prioritizes her fitness/well-being while balancing life with 2 young children(18:26) Food in the day-to-day(22:49) Favorite snacks(26:36) Meeting an idol & what Laura listens to when working out(35:41) Podcasts Laura is currently listening to(37:16) The habit that will ALWAYS improve your mood(42:56) Navigating inconsistent sleep while handling 2 young kids(47:27) We still can't think of fitness trends...(49:01) Sourdough tips(52:56) Laura's current goals & advice for new moms(1:01:01) What inspired Laura to start Seny Kids(1:09:47) Where you can find Laura onlineSue's in-depth snack rankings: loom.com/share/bb558851dfb844afa7e830c5a8e2db7e?sid=30829972-74f7-4321-94dc-be9fc715460eConnect with Laura:IG: instagram.com/laurajulaineSeny Kids: senykids.comLift with Laura Workout Programs: workout.lifewithlaurajulaine.comAll Other Links: lifewithlaurajulaine.com/linksQuestions for future episodes or have a topic you’d like us to cover? Submit using the link below!https://forms.gle/AEu5vMKNLDfmc24M7For more videos, articles, and information, head to https://physiquedevelopment.com.Interested in competition prep? Visit: physiquedevelopment.typeform.com/to/Ii2UNAInterested in the Physique Development Training Club App?https://physiquedevelopment.appTo follow the team on Instagram:Coach Alex - @alexbush__Coach Sue - @suegainzPhysique Development - @physiquedevelopment_If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!
The secret to Zen-Like Focus & Blissful Relaxation! #supplements Physique Development 2024-05-19 | Theanine is a mini-vacation for your brain, it comes from the lush tea leaves of camellia sinensis. I often say to clients that it is your backstage pass to serenity during the chaos of your days. It is great for relaxation & being a helpful hand when winding down in the evening from a long day.When supplementing with Theanine with the intent of relaxation, 100-200mg will be a good starting point. 1-2 hrs before bed & will be a helping hand in restful sleep.It is also the trusty sidekick of caffeine. When taken with caffeine, it will eliminate any jitters that you may experience & provide you with better focus & alertness than simply taking caffeine alone.When supplementing with Theanine paired w/ caffeine, I recommend a 2:1 ratio, caffeine to theanine. Your avg cup of coffee is 80-100mg of caffeine, 50mg of theanine will be helpful in improving focus & eliminating jitters.If you would like to support me, you can use code ‘BUSH’ when checking out @revive_md#supplements #supplementsthatwork #musclebuilding #fitnesseducation #fitnesscoaching
You NEED This If You Want Glutes! #glutegains Physique Development 2024-05-18 | (Save this for your next glute session)Okay okay... You got me. You can grow your glutes without doing this movement, but it is a damn good one to add to your arsenal of glute training.The Supported Drop LungeThe elevation to the front foot, only needs to be tall enough for when you stride back that your knee does not run into the ground.By loading with the opposite hand than the leg you have forward (contralateral) you’re adding an increased rotational demand which will challenge the ‘upper glute’ more than what it would by loading DBs in both hands.Further, when loading DBs in both hands... stability becomes an issues as you go heavier.Common miscues that I’ve seen when implementing with my clients...1. Stepping Straight back & ‘catapulting’ off of that back leg out of the bottom.2. When striding back, stepping over too far & opening up their hips.3. Not allowing the chest to fall forward as they lunge back & staying more upright removing some of the glute bias that we are trying to create.#gluteworkouts #glutegrowth #exercisevideos #legdayexercises #howtoexercise #howtobuildmuscle #buildingmuscle #growyourglutes #fitnesscoaching
3 Secrets to Maintaining Your Glutes While Dieting 🤫 #glutesfordays Physique Development 2024-05-17 | Growing your glutes is not a walk in the park. It takes daily intention with your training, nutrition, & recovery over an extended period of time to come to fruition.After doing so, you may hop into a dieting phase to unveil all the hard work that you put in.For many, they will go through the dieting phase & lose 10, 15, 20 lbs… Turn around, to find they aren’t as cheeked up as they were a few months ago…If that’s you, you may be missing out on one (or all) of the three secrets I share with you in this video.& if it isn’t one of these 3 things, it could come down to your training program design & that is where I would like to help. Head to the Physique Development page to get your hands on the best glute program to ever exist and NEVER lose your glutes again!#gluteprogram #glutegrowth #lowerbodyworkout #bodybuilding #strengthtraining #fitnesscoaching #fitnesseducation #gluteworkouts #bootyworkouts #trainyourglutes #buildingmuscle
POV: Deb Isnt Seeing Progress #fitnessjourney Physique Development 2024-05-16 | Deb has gotten too comfortable in the gym. She got a free 4 week workout online & has been using it for the last year.Deb is upset that she isn’t seeing progress in her strength or body composition.‘I show up in the gym & do these workouts & NOTHING changes!!!’ Says DebDeb is missing a key component, she needs to challenge herself & go up in weight to see the change that she wants.You see, your training perform is going to work on a gradient. On one side we have perfect exercise form (what you would see in a tutorial video) & on the other is extreme intensity (Think failing with the heaviest weight you could possibly pick up)In the early part of a program or trying a new exercise, you’re going to be really close to the side of perfect form. But, as the weeks progress you need to work towards the other side of the gradient & pick up the intensity & increase weight.There will be sets that you perform that go a little too far towards the extreme intensity side & maybe you sacrifice some form or range of motion.But, generally speaking you’re wanting to find the happy median between the two to see the progress you really want in the gym.My last thing is that you SHOULD NOT be following the same workouts for a year straight, but that’s a conversation for another day. :)#fitnesscoaching #fitnessgoals #fitnessmotivation #trainingjourney #healthandfitness #exercises #physiquedevelopment
The Best Thing About Fitness #movementismedicine Physique Development 2024-05-15 | Maybe you’re like me…I grew up a very anxious & quiet kid. I, like most children, didn’t have an understanding how to express my emotions or frustrations that I experienced.The first time I figured out how to really express my emotions was stepping into the weight room at 15 years old. I was overwhelmed by fear & doubt that first day, but by doing the work in the weight room, I was able to overcome those emotions. I was hooked from that day forward.This anxiety & overwhelm can cripple me to this day, but I have the greatest control over it that I’ve ever had.Not through any particular form of medication, but through my habits, how I’m speaking to myself, & my actions throughout the day.Physical activity has allowed me to push to that threshold of stress on my body to that exact feeling of overwhelm that I’ve been in so many times, but in a controlled manner. One in which, I can show myself every single day that I can overcome it. That I am in control of my mind, not the other way around.This is the most powerful thing to me. Because of these few actions of ‘doing the hard’ whether that be lifting, running, 180 degree sauna sessions, hot yoga, etc. I am able to approach the remainder of my day with a sense of peace & calmness that I once never had.If I can control my breath, it all comes together.#fitnessandnutrition #fitnesmotivation #fitnesslifestyle #healthandwellness #healthiswealth #healthyhabits
STOP DRINKING WATER #dietdosanddonts Physique Development 2024-05-15 | Restricting Foods based on Fear is a BAD idea!When clients come to me, we do a deep dive into their diet history. Can you guess one of the most common things said?‘I tried to cut out X food, it worked for a little bit.. But, I couldn’t sustain it & gained the weight I lost back & then some.’This is why I’m such a big proponent of guidelines rather than black/white rules.Thinking of foods as good/bad creates a negative relationship with food. As well as, if you are to have some ‘bad’ food it creates an environment of guilt & negative self talk that can lead to overconsumption.It’s more important to LEARN about nutrition & by learning, you can create guidelines that work for you.For instance, you may want to limit your sugar intake. That’s fine & could be helpful. But, I EAT ZERO SUGAR will have you missing out on micronutrient/fiber dense fruits & make you a crazy person. (I kid)The best diet is the one that you can have all food groups that you enjoy in moderation that are in alignment with the goals that you have. That’s it, do what is best for YOU.#nutritioncoaching #dietingtips #fitnessandnutrition #whattoeattoday #whatnottoeat #fitnessgoals #fitnessinspiration #nutritioneducation #therightdiet
STOP Making This Mistake On Leg Day! #formcheck Physique Development 2024-05-14 | This one adjustment will change EVERYTHING with your hinge movements! Listen in on why I prefer a slightly tucked chin & looking down(ish) over looking up in hinging exercises.#glutes #glutesworkout #glutetraining #legday #legdayworkout #deadlifts #formtips #exerciseexectuion #fitnesscoaching #onlinecoaches #legdayexercises #legdayform
This could be you... #glutegrowth Physique Development 2024-05-13 | INSANE GLUTE GROWTH.Natalie’s photos speaks for themselves & I want to share a few things that she & I worked on to achieve this progress.Being a nurse is a challenging gig. Being a nurse who is pursuing real change in their body composition can be even harder. There are a lot of obstacles that present themselves…🕰️ Irregular Shifts and Demanding Hours: Nursing often means long, unpredictable hours that make it tough to establish a consistent workout routine. We needed to be flexible with Natalie’s training schedule. We’ve had seasons of training 3, 4, & 5 x weekly training programs depending on what was best for her at that time.😴 Physical and Emotional Fatigue: The emotional and physical demands of nursing can leave you exhausted, making it harder to find motivation and energy for exercise. We prioritized giving grace when needed. There is a healthy push/pull between giving yourself grace & pushing yourself, & through repetitions Natalie has found that common ground for herself.🍔 Limited Break Time: That nursing break room can be tricky with treats brought in by co-workers and/or not having enough time to get a full meal in. We found great snacks that allowed Natalie to stay on-track.🌙 Shift Work Sleep Issues: Working night shifts can disrupt your sleep patterns. Sleep must be a priority, it is the foundation to the real progress you see Natalie made.⏰ Time Management: Balancing work, family, and fitness can be a juggling act. With smart time management, you can carve out moments for self-care. This is so individually dependent, do you want to train prior to your shift, after your shift, on your days that you’re not working. Whatever the case may be, structure your protocols around what you can adhere to the best.The name of the game is find what is working best right now. What game plan you choose isn’t what you’re going to do for your life & as life progresses, so will your protocols & how you approach your health. Take it one day at a time, that’s what Natalie did & look at her incredible results. :)#glutegrowth #growyourglutes #fitnessmotivation #fitnesstransformation #glutetraining #howtogrowyourglutes #flattophat
The Strengths and Weaknesses of Research Studies | BILL CAMPBELL PhD | PD Podcast Ep. 165 Physique Development 2024-05-13 | The guest list keeps growing! Today, we have a very special guest—Bill Campbell. Bill is the owner of Body By Science and earned his Ph.D. in Exercise, Nutrition, and Preventive Health from Baylor University in 2007. He is a Professor of Exercise Science and Director of the Performance and Physique Enhancement Laboratory at the University of South Florida. He is also a Certified Strength & Conditioning Specialist from the National Strength & Conditioning Association and former president of the International Society of Sports Nutrition. He has published many scientific papers and abstracts as well as multiple textbooks. Listen in as Sue and Bill chat about how he got started, how to recognize the strengths and weaknesses of research studies, Bill’s upcoming studies, and so much more. This is a very informative episode, so be sure to listen in!As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe, and leave us a review if you loved this episode!Timestamps:(0:00) Introducing Bill Campbell, PhD(2:40) Is there a 'healthy' level of vanity?(5:17) What got Bill started as a researcher?(9:55) How to balance "this works for me" with research principles(15:08) Being open-minded with research & being able to change your mind(19:45) What would be considered the "best" research?(23:47) What kinds of controls does Bill's lab put in place to ensure quality research?(26:30) Current and upcoming studies taking place in Bill's lab(32:20) How to recognize the strengths and weaknesses of research studies(43:19) Why perimenopausal women seem to be ignored by the fitness industry(55:32) What was the reason Bill started Body by Science?(59:37) How Bill balances health while also desiring to look better(1:04:04) Embracing simplicity without compromising what works(1:09:07) How Bill's research lab has been so successful for so long(1:10:30) Where you can find Bill & Body by Science onlineFind Bill Online:IG: instagram.com/billcampbellphdSubscribe to Body By Science: billcampbellphd.comQuestions for future episodes or have a topic you’d like us to cover? Submit using the link below!https://forms.gle/AEu5vMKNLDfmc24M7For more videos, articles, and information, head to https://physiquedevelopment.com.Interested in competition prep? Visit: physiquedevelopment.typeform.com/to/Ii2UNAInterested in the Physique Development Training Club App?https://physiquedevelopment.appTo follow the team on Instagram:Coach Alex - @alexbush__Coach Sue - @suegainzPhysique Development - @physiquedevelopment_If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!
HOW TO TRAIN: Cutting vs. Bulking #spotthedifference Physique Development 2024-05-13 | How to Train when Cutting vs. BulkingWhether you are bulking or cutting, there is one thing that holds true with your training.You need to be training at a close proximity of failure. In a cut, you’re working to maintain the tissue that you’ve worked hard to build. In a bulk, you’re working hard to gain that tissue to unveil in your next cut. Training intensity will need to be high in both scenarios.The rep ranges, total amount of sets, how you structure your training week, will vary depending on where you’re at in the bulk/cut, your training history/experience, etc.But, the one constant is training intensity.Don’t fall into the thought of ‘Well I’m dieting, so I’m not going to put on any muscle anyway’ & train haphazardly. For a majority of my beginner/intermediate clients, they are able to see some muscle gain in a deficit because it may be the first time that they’ve locked in all variables within their training, nutrition, sleep, etc.That could be you. Why not move with the mentality of that being possible? If you have that mentality, at worst you worked very hard & maintained the muscle tissue that you had OR you worked really hard & gained a little bit of muscle. A win-win, if you ask me.#fitnesseducation #exercisetips #buildingmuscle #howtobuildmuscle #strengthtraining #exercises #fitnessmotivation
Your biggest leg day mistakes.... #legdaymotivation Physique Development 2024-05-11 | Why your glutes may not be growing…It may be from one of these things, but more often it a little bit of each.- Exercise Selection / Exercise Execution- Training Intensity- Training Frequency / Volume- Nutrition Intake& all 4 of these factors can be too little or too much, we are finding a middle ground with each to create the perfect harmony for growth.Now, you’re in-luck because 3 of those 4 factors can be taken care of for you when using the @physiquedevelopment_ free 4 week glute growth program.#glutes #gluteworkout #glutegrowth #podcast #gluteprogram #howtogrowyourglutes #howtotrainglutes #howtobuildmuscle #fitnesstips #tipsforbuildingmuscle
GLUTES: The right amount of frequency for optimal growth #gluteworkout Physique Development 2024-05-10 | The frequency in which you train a prioritized muscle group, is entirely dependent on your recovery & amount of volume/intensity that you’re performing per session.I go into immense detail in episode 139 of the @physiquedevelopment_ podcast. But, here are some cliff notes…1x Weekly - If your main goal is glute growth, I think this is too infrequent. As well as, to do enough total volume to see growth the fatigue throughout the session will take away from the strength/output you’re capable of.2x Weekly - IMO, a great sweet spot of frequency where you can recover from session to session & have great strength throughout all exercises in each session.3x Weekly - Doable, but takes some finesse with program design, exercise selection, intensity, & recoverability.Biggest Takeaway - If you’re going to train glutes more than 1x weekly, ensure that you are recovered from the prior session before digging into the next.Mark your calendars - November 20th, I am releasing my 12 Wk Glute Growth Program on the @physiquedevelopment_ Training Club App. You won’t want to miss it. 🙌🏻🍑#glutes #gluteworkout #legday #glutegrowth #howtogrowglutes #howtotrainglutes #glutetraining #legdaytips #workoutprogram
CREATINE RAPID FIRE! #creatinemonohydrate Physique Development 2024-05-09 | Creatine is the most researched supplement on the market, but there is still many questions pertaining to its use. As there are a handful of different types, and some claims that don’t always line up with what the research has presented. I get it! Let’s set the record straight here.-Whether you are in a fat loss, muscle building, or body recomposition phase within your journey, creatine is a great supplement for you to use!-Creatine, at a cellular level, is simply a “refurbishing tool.” Think of creatine as your homie who refills your beer for you while you continue watching the football game. It was of no extra effort to you, but you have a fresh beer and you’re still chugging along rooting for your favorite team. That’s what creatine is, it converts used ATP (ADP) back into ATP (Useable Energy Source) for you to get those last reps or run a little bit longer.-Creatine is not going to bloat you. Have you guys ever seen the SpongeBob episode where he blows up his muscles like balloons? That is basically what creatine does, but on a much smaller scale. Lol. Studies have shown an increase in strength and endurance for strength athletes when supplementing with creatine.-As you walk into your local supplement store, they have shelves upon shelves of different kinds of creatine. I suggest to go with monohydrate. It will keep your money in your pocket, and provides the same results as HCI or any other form that you see, for a fraction of the price.-#fitness #strengthtraining #workout #workingout #Creatine #Supplements #HypertrophyFor more videos, articles, and information, head to https://physiquedevelopment.com.Check out the PD Nutrition Calculator - physiquedevelopment.com/calculatorFor more information about our 1-to-1 Online Coaching, visit: physiquedevelopment.typeform.com/to/POj7fnC3Interested in competition prep? Visit: physiquedevelopment.typeform.com/to/Ii2UNAInterested in the Physique Development Training Club App?https://physiquedevelopment.app
POV: You let the scale dictate your mood 🤬🥰 #fitnessmistakes Physique Development 2024-05-08 | You know who you need to send this to ↗️The scale is a DATA POINT. It should not be the deciding factor of you having a good day or not.It is one of many data points that you can collect on your fitness journey to assess progress.If you use it as a way to assess your progress, I encourage you to do so daily. Your weight is going to fluctuate from day-to-day depending on many factors. Your sleep, time of your last meal/fluids, your workout/activity the day prior, hormonal changes & the list can go on.& guess what? If it’s REALLY a problem that you can get yourself out of… Use other tools to assess your progress like measurements & photos.You’ve got this, #dontbelikedeb
Which one are you? #fatloss Physique Development 2024-05-07 | What I have learned from nearly a decade of coaching clients online…Be sure to tap that follow button ↗️The simple stuff gets forgotten.You want it to be something more complex to validate you bypassing the boring work. The steps, getting to bed on time, tracking your food & workouts, etc.When in reality, even if it is something more complex those things are still going to hold importance.You want to manage your body composition long-term? The boring work is what is going to make that possible.It’s going to look different through phases of your life, but the boring work will still be the boring work.It’s not glamorous or always ‘IG worthy’ but, it’s the breakthrough that you’re liking searching for.#fatloss #fatlossjourney #fatlosstips #musclebuilding #wellnessjourney #wellnesscoach #fitness
Gym Girl Chats with Bailey Turner | PD Podcast Ep. 164 Physique Development 2024-05-06 | Where are all the gym girls at? Today, Sue sits down with a fellow fitness girl and coach, Bailey Turner, for a new type of episode—Gym Girl Chats. Bailey is the owner of Body Fit Balance where she coaches others through their fitness journey. Bailey is also a PD client!Listen in as Sue and Bailey chat about fitness trends, chasing strong vs chasing skinny, makeup favorites, and more!As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe, and leave us a review if you loved this episode!Timestamps:(0:00) Introducing Gym Girl Chats(0:54) Bailey's current workout split & what her fitness looks like right now(9:40) What Bailey listens to when she runs (her go-to podcasts)(17:10) What a typical day-in-the-life of eating looks like(26:55) Favorite snacks(30:48) Pregnancy, postpartum, & how life has changed since becoming a mother(54:15) Chasing strong vs chasing skinny(1:08:20) Books Bailey is currently reading (& what she's learned from them)(1:20:42) Our least favorite fitness trends(1:26:33) Makeup talk(1:40:16) Where you can find Bailey onlineFind Bailey Online:IG: instagram.com/bodyfitbalanceWebsite: bodyfitbalance.comAll Other Links: https://linktr.ee/bodyfitbalanceQuestions for future episodes or have a topic you’d like us to cover? Submit using the link below!https://forms.gle/AEu5vMKNLDfmc24M7Sue's 2023 Snack Ranking: loom.com/share/bb558851dfb844afa7e830c5a8e2db7e?sid=30829972-74f7-4321-94dc-be9fc715460eFor more videos, articles, and information, head to https://physiquedevelopment.com.Interested in competition prep? Visit: physiquedevelopment.typeform.com/to/Ii2UNAInterested in the Physique Development Training Club App?https://physiquedevelopment.appTo follow the team on Instagram:Coach Alex - @alexbush__Coach Sue - @suegainzPhysique Development - @physiquedevelopment_If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!
