"I just don’t handle carbs well"⠀ ⠀ It’s the main excuse low carb eaters give, yet they’re always the ones still looking the same year after year.⠀ ⠀ What I’d like to hear more of is honesty. Admit that you have little control and that you don’t understand the timing of carbohydrates. ⠀ ⠀ Most of us can handle carbohydrates, even diabetics. The real trick is knowing how much, how often, what type, and at which part of the day.⠀ ⠀ What dictates how many carbs I give a client, is their training frequency, their training intensity, their current body fat levels, their ability to stick to their guidelines, and the goal they have set. ⠀ ⠀ As a general rule, the harder and more frequent someone trains, the more muscle they have, and the leaner they are, the higher I’m able to put their carbs. The less someone trains and the lower their experience level, the higher I put the essential fats in their diet and the lower I put their carbs.⠀ ⠀ Most of the time people add the largest amount of their carbs across a weekend, at a time when they’re the least active. They also sit at home in the evenings shovelling carbs in, again when they’re least active. The biggest issue here is often the amount of overall calories that are consumed. ⠀ ⠀ Don’t fear carbs, just learn when to have them (usually around your workouts), be mindful of how much you’re having, and consume them in line with your training experience and current body composition. ⠀ ⠀ Do you have a question for us on this subject? Please do ask in the comments section below. ⠀ ⠀ Tag or share with a friend.
Lower and mid trap activation work prior to @bc.training pull session where a lot will be demanded from the extensors of the thoracic and the scapula. . He will cycle through a few drills that reinforce depression of shoulder girdle, thoracic extension and activation of the lower / mid trap fibres (through retraction) which play a crucial role in scapula stability. The more stability we have, the greater our ability to lock in and handle heavier loads. . We all know progressively loading over time is a fundamental component to long term development. . However, continuously developing your strength and gaining new muscle tissue heightens the risk of developing muscular imbalances and structural weaknesses. If you are getting extremely strong in one range, you are getting weak in another. . The body is continuously being exposed to loads it has never handled before, and at some point, will breakdown in some capacity. . The two most common dysfunctions I see negatively impacting progress are shoulder instability due poor scapula stability and lower trap recruitment / strength. And lower back injuries due to the glutes not firing in some capacity and the surrounding musculature being hypertonic. . Be diligent with your programming, tailor exercise selection to your mechanics, be pro-active with your mobility, release work and activation drills prior to training. . There is a reason all of the biggest guys handling the heaviest loads suffer from frequent injuries. Learn from the mistakes of those before you.