Zack Vaughan
7.2K posts
Zack Vaughan
@ZV_strength
Director of Athlete Performance - Bystol Performance Center, Diamond Lab Performance
Chicago, IL Katılım Şubat 2013
1.5K Takip Edilen806 Takipçiler
1lb per week is an easy benchmark to remember and totally works. But if you’re training hard and eating enough protein you can go a bit faster without sacrificing much muscle mass. I look for 1-1.5% BW per week
AC might also say that even if you’re losing lean tissue, if that tissue is not necessary to your race, it’s okay to lose.
Just my 2 cents.
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@Alan_Couzens 2lbs a week a bit fast? Is it easier to maintain muscle at 1lb a week loss? Or you figured do the weight loss then build the muscle back up was easier/better somehow?
Del Mar, CA 🇺🇸 English
Down 13lbs since the start of the year (2lbs/wk) with more to come.
How am I doing it?
Believe it or not...
Eat less. Move more.
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@flosports I appreciate you for letting me watch @RazorbackBSB this weekend but you have the worst sports streaming product on the market
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Frequency over volume for athletes
Zac Goodman@ZacGoodman_
Your Athletes would get stronger faster if they’d just repeat exercises multiple times a week. Not Back Squatting one day and then Front Squatting. Or Benching then Overhead Pressing. Running the same variation multiple sessions a week.
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@devoncnp @theficouple Genuine question: what does a $300k/month travel budget look like?
Sounds amazing but idek how that happens, though I’m sure it’s easier than it sounds.
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@theficouple At 27 I think
$300k Richard Mille is cooler
$700k Ferrari is cooler
5 mil house is cooler
$300k a month travel budget is cooler
That being said I don’t have kids or family yet..
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At 25 I thought:
- The $8,500 Rolex was cool
- The $60,000 Mercedes was cool
- The giant boat was cool
At 35 I now realize:
- The maxed out Roth IRA is cooler
- Gym at 10am on a Monday is cooler
- Having lunch with kids daily is cooler
Success looks different with age.
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I prep (heavily seasoned) chicken breast in bulk every week. 8 lbs every Sunday.
Separate it into 8-12oz containers for the week, the usual.
Then when I go to eat it, I heat it up in a skillet and add a measured amount of olive oil or avocado oil and some more seasoning.
That way I can add plenty of fat and make it taste immensely better if I have the macros,AND I get a higher quality fat source.
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@majeikstagram Next you do 3x10, then 3x12, 3x15, 4x8, 4x10, etc.
Then you add eccentrics and pauses, you have years of progress left in those dumbbells.
Those strength gains are real and will certainly translate should you ever get heavier options.
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When I bought these adjustable dumbbells, I assumed 50 lbs was a stretch goal and 80 lbs would be impossible. Like, way more than I’d ever need so these would be future proof.
As of today, I have officially maxed out my dumbbells. I grabbed 80s for 3x9 on the incline bench press today!
What do I do now? I already bought expensive adjustable dumbbells!
#Barbell #Dumbbells #StrengthTraining #Dominion
Matthew Majeika@majeikstagram
DUMBBELLS What I bought: Nüobell Adjustable Dumbbells Cost: $765 I wanted to get adjustable dumbbells at the beginning, but they are SO expensive and I wasn't sure what I wanted so I ended up buying some rubber dumbbells from CAP at Walmart. These are probably the best bang-for-your-buck option for fixed dumbbells. I ended up with 25-30-35-40. They're close to $1/lb. The space in my basement is limited and I certainly got to the point where I still needed heavier dumbbells. This pushed me over the edge to buy the adjustable set from Nüobell. They're adjustable in 5-lb increments from 5-80 lbs. Been using them for about a week now and I like them a lot. Durable, easy to adjust, replacement parts available in case I break something, and compact form factor. I bought the stand purely for storage and convenience. I'll also mention I bought a product called "Monkey Feet" from Animalhouse Fitness which allows me to strap dumbbells to my feet for leg accessory work (leg extensions, leg curls). These DO NOT WORK with the Nüobells because the grip length is too short. They DO work well with the rubber dumbbells I bought at Walmart. This is a fantastic option that avoids me buying more equipment (leg machine) for my already limited space. Add-ons: Nüobell Floor Stand: $195 Monkey Feet: $170 Total Cost: $1130 Links: Dumbbells: nuoathletics.com/products/nuobe… Stand: nuoathletics.com/products/nuobe… Monkey Feet: animalhousefitness.com/products/monke…
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@SmittyBets @TheChefKayy @stackempicks If you bet $10 on SGA to score 18 or more points (the lowest DK is offering tonight) you would win 57 cents.
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@TheChefKayy @stackempicks You won't even see the points bet that low for good players their usually +15 and thats the lowest with Bron being older you might catch his points lower now
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How much money would someone be up if they bet LeBron over 10 points every game since 2007 and just kept putting the whole money back in each time?
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@Brandoniswrite @built4it_ I agree with the sentiment that he’s a freak of nature but the speed comparison is apples to oranges.
Athletes are hand started on first movement at the combine where here he has a 1yd lead into a laser start.
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Former #Cowboys LT Tyron Smith with a 1.55 10-yard split at 34 years old…👀
That time would have been tied for 10th fastest among running backs at the 2025 NFL Combine and tied for 1st among all tight ends.
Tyron. Smith. Is. Not. Of. This. Planet.
(🎥: @built4it_ on IG)
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I know Disney’s entire game plan for this hold out on YouTube TV is to push ESPN360 to a higher market share.
I find it exceedingly annoying but damn it’s working.
They even have multi view!
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Bobby Petrino just ran scissors to the field and got a walk in touchdown on the corner route from the *fullback*
🤯
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@MissyDylan How do you push people towards your streaming service and then break when people take you up on it?!
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@ZV_strength My screen says “coverage will resume shortly” but never actually started 😭
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If you’re dealing with tennis elbow check your shoulder internal rotation. 99/100 it’s lacking and all you need to do is let the elbow calm down and restore IR to fix the problem.
Source: 50+ tennis/golf/paddle athletes I train every week
Jon Sherman@practicalgolf
Elbow issues are the worst Been dealing with tennis elbow for 3 seasons now (I have tendinopathy). Done everything right in terms of rehab. Got tons of suggestions from others and just can't kick this thing. And to make matters worse, I'm getting golfer's elbow in my left one now. Not debilitating, I can still play. But it is just so so so frustrating.
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@JASdynamics On the left you take the club away more neutral, then drop your hands a bit on transition and rotating.
On the right you’re immediately rolling the face open, then throwing it out on the downswing and swiping across it wide open
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Im going to kill myself if I don’t get this fixed (sarcasm, maybe)
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Golf people - Please help me out
In the picture on the course I am hitting a draw that starts right and finishes in the middle of the fairway
And the picture in the garage I am hitting a push slice and my ball flies with a high trajectory
Upon the start my grip feels off too
Porter, TX 🇺🇸 English