“Functional” vs “Bro” movements
I’ve seen this topic debated on social media.
What’s better? ”Functional” exercises that replicate daily movement like a pushup or squat? Or isolation exercises that target specific muscle groups like a bicep curl or leg extension?
Choosing one style is like asking, “what’s better, a screwdriver or a hammer?” They’re both great at what they do. It doesn’t have to be a debate, just use the tool needed for the job.
My take- do both! I typically prescribe compound exercises at the beginning of workouts and isolation exercises towards the end.
Upgrade Your Nutrition
If I had to perform some dark art magic on your nutrition today, I would figure out how much protein you take in daily. If you took in less than 70% of your bodyweight lbs in grams of protein, I’d have you take a scoop or two of whey protein. (So if you weigh 150lbs, we want at least 105g of protein)
- It takes more energy to digest than carbs + fat. (More calorie burn)
- Your body rebuilds via protein. (Maximize muscle gain + less soreness)
- You’ll feel fuller. It’s easier to not eat an extra scoop of ice cream when you’re full.
Not getting enough protein in a day is like getting taxed on your hard-working training paychecks (your workouts). No one wants that. Eat your protein to get the most out of your workouts.
White Lotus Newsletter
Join the newsletter to receive the latest updates in your inbox.