Adaptiv Performance @AdaptivPerf

A simple fat-loss week: Lift 3× (45 min) Cardio 2× (30–45 min, one can be intervals) Brisk 20–35 min walk most days 1.6–2.2 g protein per kg, daily Lose 0.5–1% of body weight a week Track your waist and your lifts, not just the scale. adaptivperformance.co.uk/blog/cardio-vs…

Cardio or weights for fat loss? In one 8-month study, nobody changed their diet: Cardio: −1.7 kg fat Weights: −0.3 kg fat, +1.1 kg muscle Both: −2.4 kg fat, +0.8 kg muscle Cardio burns more. Weights keep the muscle. Do both. adaptivperformance.co.uk/blog/cardio-vs…

The best training split isn’t PPL, upper/lower or a bro split. It’s the one that fits the days you can reliably train. 2 days: full body 3 days: full body, rotate the focus 4 days: upper/lower 5 days: upper/lower + PPL 6 days: PPL twice Full guide 👇 adaptivperformance.co.uk/blog/best-trai…

Core training works best when you train more than just spinal flexion. Cable crunches train flexion, hanging leg raises challenge the trunk and hip flexors, ab-wheel rollouts resist extension, while planks and Pallof presses build stability. adaptivperformance.co.uk/exercises

@Hybridathlete Heres a study... Details in the blog below... adaptivperformance.co.uk/blog/cardio-vs…

Shoulder training works best when you train all three heads of the deltoid. Overhead presses provide heavy loading, lateral raises target the side delts, and reverse pec decks and rear-delt flyes add direct work for the often-neglected rear delts. adaptivperformance.co.uk/exercises

@rachaelbereba I usually do a few mins general warm-up to raise temperature, then ramp up sets... 5 reps @ 40% of working weight 3 reps @ 60% 2 reps @ 80% Enough to prepare for the movement and feel ready without wasting energy before the first heavy set.

@Jainadave_ Cable crunches. Add weight and progress them like any lift, so they’re less of a chore. In BJJ, that crunch is the same motion you use to curl up and break posture from guard. Crunches train flexion, but rolling also needs anti-rotation, so the Pallof press is your next one 👇

Back training works best when you combine vertical and horizontal pulling. Pull-ups and pulldowns emphasise the lats, while dumbbell, chest-supported and cable rows add more upper-back work and let you train different pulling angles. adaptivperformance.co.uk/exercises

Triceps training benefits from more than one elbow-extension pattern. Overhead extensions train the long head at longer muscle lengths, pressdowns load it differently, while close-grip bench presses and dips add heavier compound work. adaptivperformance.co.uk/exercises

Leg training works best when you cover different movement patterns. Squats and leg presses load the quads and glutes heavily, split squats add unilateral work, leg extensions isolate the quads, and seated leg curls train the hamstrings directly. adaptivperformance.co.uk/exercises

Your biceps don’t experience every curl the same way. Incline curls train the biceps at longer muscle lengths, preacher curls change the shoulder position, hammer curls hit more brachialis, and chin-ups add compound loading. adaptivperformance.co.uk/exercises

@thegarybrecka Do you adjust deload frequency based on training age? Beginners can often progress for longer without one, whereas more experienced lifters may accumulate fatigue faster. Or is it better to let fatigue markers dictate when a deload is needed?

@JimStoppani This is the hard part with RIR. Some people say “2 reps left” when they probably had 5–6. Would you periodically use AMRAP sets to failure to calibrate it? I think there’s a mental side too, people often don’t realise what they’re actually capable of.

@Aryastarkrants 3 for me. 5 reps @ 40% of working weight 3 reps @ 60% 2 reps @ 80% Enough to prepare for the movement and feel ready without wasting energy before the first heavy set.

@Aryastarkrants 100%. Rest periods are part of the programme, not wasted time. For heavy compounds, 2–3 minutes is a solid starting point if you want to maintain reps and performance across sets. I put together this quick guide on rest times 👇

@AshwinKandra One of my personal favourites. Chest support takes the momentum out of the movement, so you can really focus on driving through the back and controlling the eccentric on every rep. Such a solid exercise.

@Jainadave_ Assault bike. No machine has ever made 30 seconds feel so personal. 😂

@rajmichaelsfit I don’t count warm-up sets towards training volume. They’re there to prepare the movement, raise readiness and build towards the working weight, not to provide the main training stimulus. That’s where the maths starts. adaptivperformance.co.uk/blog/warm-ups-…

@rajmichaelsfit I track it. Rest isn’t dead time, it affects how much weight and how many reps you can actually perform in the next set. Too little rest can turn a strength session into a fatigue test. The poster explains why.