BusyButBuilt

Getting big arms is simple. Biceps • Curl without elbow support • Curl with elbow support • Hardest at 70–90° Triceps • JM press • Triceps extension • Hardest near lockout Programming • 2–3 sets • 2–3× per week • To failure (or close)

@siimland Unfortunately, abstaining from bad habits is often far more effective than building good ones.

You look at the sunset... but scroll on your phone in bed 1 hour later. You go for a 30-minute run and burn 200 calories... but eat a 300-calorie cookie afterwards. You do ice baths for recovery… but sleep 5 hours a night. You take 10 longevity supplements… but never do cardio. The basics only work if you stop sabotaging them.

@Jainadave_ It costs you everything you want.

Comfort is expensive. It costs you the body you want

@RobertKennedyJc Strength training is also very effective for increasing or maintaining your mobility.

You don't "suddenly" lose mobility. It slips away quietly the moment you stop moving. Just 10 minutes of daily stretching floods your muscles with fresh blood, slashes injury risk, keeps joints supple, & literally slows the aging clock. Use it. Or lose it. Stretching? MAHA

@KeruboSk Proper sleep or lots of things to do.

Apparently there are people who wake up before their alarm… and just get up. Just one alarm. No snooze. No struggle. Explain yourselves. How do you do that?

@dr_ericberg Sleeping more. One of the easiest and best things you can do for your health.

What’s one thing that has improved your health without adding stress?

@realpeteyb123 Oats.

Getting my 195g of protein is easy, getting my 25g of fiber is hard. I have to track it.

@DeanTTraining Solid. Generally you're good if your bodyweight is trending down and strength stays the same (or close).

Here are the ideal rates of loss I typically recommend when cutting: - If you are > 20% body-fat, you should aim to lose 1-1.25% of your total bodyweight per week (less aggressive is fine too if that’s better for sustainability) - If you are 15-20% body-fat, you should aim to lose .75-1% of your total bodyweight per week (less aggressive is fine too if that’s better for sustainability) - If you are 10-15% body-fat, you should aim to lose .5-.75% of your total bodyweight per week - If you are < 10% body-fat, you should aim to lose .5% or < of your total bodyweight per week Note: These are the ideal theoretical figures but when the rubber actually meets the road…you may not be able to attain a .75, 1%, 1.25% rate of loss (if higher in body-fat) Should that be the case…DON’T freak out!!! If you’re losing .50, .55, .60, .65% of your total bodyweight per week and your approach feels sustainable…pat yourself on the back and KEEP GOING! The point of the ideal rates is to show you what you’ll PROBABLY be able to lose without risking muscle loss depending on where you’re sitting at as far as BF% goes

@rand_longevity Perfect.

morning routine checklist: - coffee - creatine - 10 mins of sunlight - 16oz of water - long walk what would you add?

@askcoachboye No side effects and very cheap. No reason not to take it.

One person using creatine isn’t proof that everyone needs it. Anecdotes aren’t meta-analyses. That said, creatine is one of the most well-researched supplements out there, with consistent findings showing benefits for strength, muscle growth, recovery, and even cognitive performance in some cases. It’s not mandatory, but for many people it can be life-changing.

@BusyButBuilt Drink plenty of water 🤔

• Eat fruit • Eat meat • Have fun • Lift heavy • Train hard • Walk more • Sleep more • Take creatine • Eat vegetables • Take omega-3s • Take magnesium • Go to bed on time • Get morning sun☀️ Anything you would add?

Mfs who eat: • vegetables • seed oils • sugar • meat • eggs

How to torture someone: • Sleep deprivation • Poor nutrition • No exercise Most people do this to themselves every day.

@DeanTTraining Preacher hammer curls.

Once you do your Hammer Curls like this once…. You will NEVER GO BACK It’d simply the BEST WAY to perform them

@ZackPHP I don't like regular shrugs, but Kelso shrugs hit the spot.

@BusyButBuilt I don’t like anything shrugs 😞 Will I try it? Yes.

Which exercises can I do to build my traps without doing shrugs?

@miiagarro You don't have to do either. You just need to eat more satiating food.

stop using ozempic and starve like a real man

@DocAbirHealth True. Big difference between Twinkies and fruits, vegetables, and whole grains as well.

Most people who say sugar/carbs are bad and that their health improved cutting out said foods were just overeating high carb high fat bombs very few hours, got fat and blamed it all on the carbs.

@jason_muthomi True.

@BusyButBuilt You could be obese or have other forms of metabolic syndrome that would make it extremely important.

After you consume starchy foods, they become sugar. Wheat is sugar Rice is sugar Ugali is sugar Potatoes are sugar This is especially important to remember if you're diabetic.

@Tweety4real @jason_muthomi So what? This is not harmful for healthy people.

@BusyButBuilt @jason_muthomi Because it contains lot of processed carbohydrates which will spike your blood sugar and cause an insulin spike

@Tweety4real @jason_muthomi Why not?