#Repost@jordanfitt_ with @get_repost
Sometimes we’re so focused on the big picture that we miss the little details that make the whole thing work... The little details matter guys... It’s the little details that make the equation work.
@cyrus66kg W7D1 - Squats: 250 @8, 225x2x3. Having to relearn how to squat at probably the most inconvenient time lol. Bending at knees first instead of with hips so need to fix that. Switched to flats for last set and that seemed to help. At least we get to bench tmrw!
Creatine & L-Carnitine .
Creatine is one of the most studied supplements on the market. Creatine is a molecule produced in the body that stores phosphocreatine. Phosphocreatine releases energy to aid cellular function during stress. This in turn causes strength increases and can also benefit the brain, bones, muscle and liver.
A study done in 2004 by Volek JS and colleagues found that dosed at .3g/kg bodyweight creatine monohydrate was found to alleviate decreases in power output during overtraining periods and increase strength in others. This is just 1 of 66 other studies done related to power output.
L-Carnitine is commonly sold as a fat burner but a study done in 2000 by Villani RG and colleagues found that women consuming 2g of l carnitine daily was ineffective at increasing weight loss in conjunction with an aerobic exercise program. There are two other studies that note positive results in the elderly.
What L carnitine is actually good for is muscle recovery. A study done in 2002 by Volek JS and colleagues noted that 2g of l-carnitine l-tartrate daily for a week period in healthy resistance trained men was able to reduce markers of muscle damage after weight lifting, and biomarkers of oxidative damage reduced to baseline sooner than placebo. Just 1 of 6 studies mentioned.
So at the end of the day these are two products I do take on the daily. @legionath clinically doses their recovery product called recharge with both of these ingrediants making it easy and affordable to fit into your daily routine. Once again, nutrition and training are number one but if you're looking for that 5% boost and you have some money to spare I do reccomend trying this product. Link in my bio to check out more info.
The key to being successful is learning from successful mentors.
Overall great training session with @dylan_c_smith and @fresh_kiecks . Tossed around some weights as well as some knowledge about everything from squat technique to future plans. We'll be training more whenever I'm in town, that's for sure.
440 for 5x4 on squat. Last set shown first, first set shown last lol. Deciding to implement a significant technique adjustment on my last set wasn't the best idea...and I cropped the last rep out bc that shit was ugly
Everything will be better next week. #FRIESPOWER