gym propaganda i’m 100% falling for
is it propaganda if it works? here’s some of the “controversial” things i do to make progress in the gym!
lengthened partials 🥑:
specifically i only do them with my calves. i have seen SO much more growth and increase in strength doing lengthened partials with my calves! i had been stuck at the same weight for MONTHS with full ROM and the moment i started doing it i went up 20lbs 🙂↕️😮💨 but i prefer full ROM everywhere else for mobility etc.
cute fits = better lifts 💖:
i work better when i’m in a good mood, and having a cute fit gives me a confidence boost and puts me in one! it’s just science fr 🙂↕️🙂↕️🙂↕️🙂↕️
less than 10 minute ab routine ⏰:
i can NOT spend 15 minutes doing abs. it’s SO tedious and i end up DREADING it if my routine is too long and eventually just avoid abs and never train them. i’d rather have a shorter routine that i can stay consistent with! so currently i have a 5 minute body weight routine, and then will do 2x10 weighted crunches at my max weight. takes about 8 minutes in total and I’m seeing more progress this way!
eat whatever you want 🍕:
i am a HUGE advocate for non restrictive eating. i mean I lost 35lbs without cutting anything out of my diet. plus i don’t think i could survive without my nightly little treats 😜 so i eat mainly whole and nutrient dense foods but still leave room for the not so healthy foods too!
creatine 💪:
EVERYONE told me i needed to add creatine into life and i resisted for soooo long. but I finally caved 🙈 and now we’re taking it! i’m only taking 2.5mg tho because my body is extra sensitive to literally everything. it’s been one week and i am so puffy 😭 but i know the results are gonna be EPIC.
what controversial gym behavior do you engage in? let me know down below!
#bodyrecomposition #bodytransformation #weightlosstips #gympropaganda #gymgirl
In the fitness community, several unconventional methods are gaining traction for their surprising effectiveness. Lengthened partials, particularly for calf training, focus on targeting muscles in the stretched position at a limited range of motion. This approach can lead to increased muscle growth and strength gains where traditional full range of motion (ROM) exercises plateau. This method’s success ties into the muscle's ability to handle greater tension during lengthened positions, stimulating more hypertrophy. Another notable practice is the psychological boost from wearing appealing gym attire. Wearing 'cute fits' can improve mood and confidence, which positively affects workout performance. When individuals feel good about their appearance, they tend to move with better form and increased motivation, demonstrating how mental factors intertwine with physical progress. Time-efficient abdominal routines, such as those under ten minutes, emphasize consistency over duration. Long, tedious ab workouts often lead to avoidance and inconsistency, hindering progress. Short, focused sessions with bodyweight exercises combined with weighted crunches can sustain motivation and yield visible results. Flexible or non-restrictive eating is an increasingly popular approach for sustainable weight loss or body recomposition. Instead of eliminating foods, prioritizing whole, nutrient-dense foods while allowing occasional indulgences supports metabolic health and long-term adherence. This approach aligns with scientific insights about behavior modification, promoting a balanced lifestyle without the psychological burden of restriction. Finally, creatine supplementation remains one of the most researched and effective ergogenic aids for muscle strength and growth. Despite initial reluctance due to potential side effects like bloating or 'puffiness,' low dosage supplementation (such as 2.5g) can reduce discomfort while still delivering benefits. Creatine enhances high-intensity exercise performance by increasing phosphocreatine stores in muscles, facilitating greater energy availability. Incorporating these strategies can offer a holistic and evidence-based approach to training and nutrition. While some are considered 'gym propaganda' by skeptics, their effectiveness when tailored to individual preferences and physiology cannot be overlooked.