Dean Turner

If you want to build your Chest fully & completely, look no further than these 8 exercises: (~10 second demo video included for EVERY exercise) Bookmark this for later!

@Emmachuuks Chest supported rows Machine Cable Smith Dumbbell Barbell

@DeanTTraining Please what do you recommend?

Tried the seated row today even though it’s not usually my go-to. Damn, it’s actually fire for hitting the back way better pump than my usual pull-ups and barbell rows! How’s my form looking, guys? Also, my legs were shaking like crazy during the workout… is that normal or am I just weak?😤

Video from John Jewett

As I told you guys the other day: If you do 3 sets of an exercise and it goes in your log book as 10, 10, 10 or 8, 8, 8 or 12, 12, 12… That is a MASSIVE RED FLAG In almost every instance in which this occurs, the individual is NOT training anywhere NEAR as hard as they SHOULD

@Emmachuuks I’m not sure I’d be using this to work my back

@DeanTTraining Bro it really is 😂 Felt like it hit different than free weights. Any tips on the leg shake though? Normal or am I cooked?

@clawsupbeardown Those are all the right ones basically

@DeanTTraining You got any carb hacks? Right now I’m eating oatmeal, jasmine rice, Yukon gold potatoes, fruits and veggies.

Breakfast: - 3 Eggs + 4 Servings Egg Whites (38g) - 1 Oikos Triple Zero (15g) Lunch: - 8oz Chicken (50g) - 1 Oikos Triple Zero (15g) Lunch: - 8oz 96/4 Ground Beef (42g) - 1 Oikos Triple Zero (15g) That’s 175g of Protein A literal WALK IN THE PARK with some prep/planning

@JacobStewart__ Yup The idea that people are going to the gym just to maintain a sub par physique is pretty silly Most would LIKE to improve they just either don’t know how or aren’t willing to put in the work necessary (or both)

I always thought some people didn't go to the gym to be in amazing shape, just to maintain their averageness, which seems weird. but recently, the more I've talked to people, the more I realize that there are actually people this delusional and it's quite common. Like some people I've met go to the gym daily, walk for like an hour, and then complain that they somehow gained weight. Somehow they didn't realize that they didn't burn a pound of fat from that walk, they might not have even burned off their starbucks order. It's as if they think walking through the entryway of the gym is some magical portal that any effort is is increased by magnitudes.

The TOP 2 REASONS plenty of people go to the gym consistently for DECADES but don’t make any progress: 1) They don’t train hard — all their “working” sets end @ 3+ RIR 2) Their diet is trash — too many calories/macros out of whack/piss poor food selection Buoys in the ocean

@DeanTTraining Would it be safe to say you like Oikos? 😂

@DeanTTraining These triple zeros and this are a product if my daily life! From 240 to 190lb now!

You don’t have to eat all 6 at once but if you…. - tack 2 onto Breakfast - tack 2 onto Lunch - tack 2 onto Dinner ….you will NEVER have a problem hitting your protein intake for the day THAT’S A PROMISE

@clawsupbeardown Close enough

@DeanTTraining We can only get 95/5 beef around us.

@DeanTTraining I knocked down some chocolate peanut butter ninja creami last night.

Imagine if you could make delicious, calorie friendly Ice Cream from the comfort of your home That would be so nice…wouldn’t it??? Oh, wait… That’s right You don’t have to imagine it! YOU CAN DO EXACTLY THAT All you need is a Ninja Creami deluxe! GOATED INVENTION

@j1j576 It can work just as well

@DeanTTraining Thoughts on doing these with the bench a click lower for grabbing weights off the floor in a busy gym where you don’t have a place to set the weights for starting? I still feel like I get a good stretch so though weights touching floor during movement

The home gym alternative to Chest Supported T Bar Rows is Chest Supported Dumbbell Rows And here is an EXCELLENT example of how to setup for and execute them PROPERLY from Jeff Alberts

@DeanTTraining A lot of people just straight up lift like shit. Zero tension throughout the lift. Dogshit posture and form. Turning isolations into compounds somehow. The list goes on.

@GrumpyX_eth But most people don’t work hard or eat right despite going so it’s a valid question

@DeanTTraining Is Jaina serious? I have NEVER seen someone go to the gym and work hard, consistently, eat right, and not be in fantastic physical condition.

@allenc85 This is an excellent choice

@DeanTTraining I’ve got a home gym with a basic rack and cable system, so I can setup low row - but I don’t have a preacher pad or setup. I’ve got an incline bench, so I guess single arm curls is my best option? Any other suggestions that I guess I’m overlooking to provide support for bilat?

It’s at the point now where I honestly feel bad for all the people doing Dumbbell Curls without Upper Arm Support Missing out on all those precious gains and for what reason? Because you can’t take 17 seconds to get this type of setup situated??? Insane

@The_NewCovenant Then they’ll say they don’t wanna do the same thing every day Always an excuse!

@DeanTTraining For those that don't want to count calories, you can do it 1 day and eat the same thing everyday without any deviations of any kind. Literally eat the same thing everyday and you'll lose weight. Calories in/Calories out really does work.

1,800 calories consumed 1,800 calories consumed 1,800 calories consumed 1,800 calories consumed Calories not fully tracked Calories not tracked Calories not tracked “Calories in/Calories out doesn’t work!!!” Many are right smack in the middle of this as we speak Insane tbh

@FSDVIBE No

@DeanTTraining Have you had any issues with iron absorption pairing your iron foods with dairy?

@a_mahnken No

@DeanTTraining Wouldn’t it be better to have the plates on the lower horns?

Dudes will live their entire life with the Back development of a 14 year old boy simply because they refuse to swap out Bent Over Rows for Chest Supported Rows It Is Honestly INSANE

@DeanTTraining I updated your calendar for my protocol because I’m fat 🥲

The 1 year body comp enhancement protocol that you can run over and over and over and OVER again until you achieve your desired physique/max out your potential: • Bulk for 18-20 Weeks • Cut for 4-6 Weeks • Bulk for 18-20 Weeks • Cut for 8-10 Weeks If you follow this exact protocol, you will spend about 75% of your time in a surplus and 25% of your time in a deficit Assuming you begin using this protocol AFTER you’ve cut to the point that you’re boasting a pretty lean base physique, you will effectively always be oscillating between 10, 11, 12ish % body-fat and 15, 16, 17ish % body-fat This means you will be in a perfect range to maintain good health AND solid aesthetics (even @ peak bulk) NOTE: You do not HAVE to follow this exact protocol but the framework here makes a lot of sense in theory and it tends to translate to the real world (practical application) quite well See calendar below for an example Red = Weeks spent cutting Green = Weeks spent bulking This will allow you to enjoy the holiday season It’ll ensure you never get too fat And it’ll ensure you’re lean for the summer Exact timeline may be altered If you’d rather run one long extended bulk (36-40 weeks) and then one longer cut (12-16 weeks) preceding summer…that’s cool too but you had BETTER control your rate of gain or that cut is going to be ARDUOUS