Random questions answered vol 1

Random Q&A’s

Whats good, Whats good I’m Darius Savage thanks for tuning in, today I am answering q and a’s if you have a question submit them to me, and I will answer them,

How often should you change your workout routine?

This is going to be very quick here are some super basic principles to follow:
When it’s no longer a challenge
Every 4-12 weeks
Exercises stay the same and you rotate time under tension, speed and any other variables that can change the workout intensity.

What are your go to back exercises?

  1. Pull ups for the upper back
  2. Single arm rows for lats
  3. Dead lift for overall mass and to target lower back

How to spot a gym fuck boy 101:

  1. They slam weights
  2. They use shitty form, ego lift and only do their best lifts to show off
  3. Only work on their show muscles, chest bis, if they can see it they’ll train it
  4. They lift and grunt for attention, they also wear bodybuilder-esque clothing, walk around with imaginary lats, and an alpha walk as well.

What’s the number one tip to improve no matter what your goal (whether it’s weight loss, sports performance, bodybuilding)?

Program and experiment, track and record your results, you want to create a plan or have a plan developed. Follow that plan and make adjustments as needed

I hit a plateau with my bench press max what should I do?

There are a ton of different things you can do to increase your max, I’ll give you 4

  1. Bench press more and get more efficient with the movement
    Increase your bent over barbell row, This should be relative, to your bench press, I can row 345, most elite lifters can row a one rep max similar to their one rep bench max or their theoretical max
  2. Overhead presses should be anywhere from 1/4-1/2 or your bench press max, this is theoretical and practical for those who bench under 405 lbs
  3. Pull ups are another definite must, tighten up that upper back and you’ll see the weight one the bench increase

I get lost when I count reps what can I do to count better?

Since the blood is flooding to other regions besides the brain, I understand, Charles Poliquin , google him, has worked with many elite lifters, and a piece of advice I have gotten from him is o count backwards, this is something that I have benefited from.

Tips to increase your 3 big lifts?

Squeeze the back this makes more muscles fire optimally
Program variations, proper recovery, and nutrition. If you’re not doing this you’re leaving yourself open to injury and plateaus as far as the eyes can see.
Figure out what lagging muscles are holding back your strength and gain, and then attack them accordingly.

Is becoming a personal trainer worth it?

Is becoming a personal trainer worth it?

I get ask if becoming a personal trainer is worth it?

Below is the following reasons that it is not worth it and I will follow up with a subsequent post as to why it is worth it. But for now I want to focus on the reasons it’s not.

Certifications / Degrees

Yes, the downside to becoming a personal trainer is getting educated. Its relatively cheap to get a certification, I have several certifications, and ceus for personal training. And I spent less than what someone who has a degree in sports science, or kinesiology spent  on one semester of schooling.

Know arguably that is a slap in the face, or someone who spent years earning a degree. I call it the 50k in student debt, slap to the face. And it hurts more than an rko or piledriver.

The bigger slap is that every gym will hire, people with no certs, some gyms give them options, to earn a cert, because they get kickbacks from cert companies for giving them prospect.

The bigger slaps in the face come with guys who only want to hit on women, who get into the field, and people who aren’t in shape and have no intentions of getting in shape also are let in to the field.

Outside of those factors, most gyms don’t really enforce having degrees. The benefit of getting a degree vs a cert is that you can get a business loan and open your own gym or business. You have a better chance if you pair your degree with a business or marketing degree, and you have some experience.

Sales

If you’re like me, you look the part and have the knowledge to impact lives. You’re compassionate, and you genuinely want to see people succeed.

That alone paired with your ability to make rational decisions, and speak eloquently, should have the clients pouring in and lining up at your door, right? Wrong.

People want to buy magical solutions and fairy tales not training services backed by science. They will quickly choose  a trainer who is a glorified cheerleader, especially if they have easy workouts to follow.

The other downside to sales is that other people will lie, about what they are capable of doing. They will also lie and make it seem as if you are a rookie, so no one will want to train with you.

Sales based jobs in less than affluent communities will have you struggling to make ends meet.

Schedule

Either you work a split shift, which means 4 hrs on 4hrs off and than 4hrs on.. Or you wind up working the whole day, but you don’t get paid for the whole day. If you’re not training.

Gyms will use you to do free labor such as moving equipment, sampling products, cold calling and cleaning. None of which you will be paid for.

You will spend most of your days tired and frustrated.

If your client doesn’t show up or cancels, some gyms let you charge them and still get paid. Which means most people will discontinue training because they will look at you as if you ripped them off. And if you don’t charge them your check is short.

And then you have some gyms that will charge the client for not showing up, and they keep all the money for themselves or they only pay you a small portion.

Retirement | Benefits

There is no way to retire from being a personal trainer. You would have to start your own gym or company and take the role of the ceo which could present its own problems.

Another option is to move up in leadership, but you will become responsible to the sales of other trainers which again can be a headache.

You may get benefits at some gyms, but they are usually whack, which is ironic, considering you are in the health and fitness industry.

Commission jobs = Sharks

In any job where your livelihood depends on how much you sale, there will always be  sharks, and people who do unethical things.

There are greedy people who lie to consumers, just to cash a big check every two weeks, and you will be lumped in with those guys.

Most commonly the sales team and membership sales guys milk the members and then send them your way, and when they find out how much training costs they will feel like they are being ripped off.

And of course they will blame you.

Team | Family setting

The job of a corporate gym, and any company for that matter, is to build a false sense of comradery.

 

They will throw out terms like, we are a team and family, quite often. This is to lure you into a false sense of comfort. This is the equivalent of your best friend hitting on your significant other.

And when you catch wind and confront them, they say, of I was just making sure she’s loyal bro.

Sure you are bro.

The false sense of comfort they will try to build, is so they can still your commission and clients, in a passive aggressive manner, and act like they didn’t mean any harm.

Consultations Gym BROS Social media

The consultations are a hit or a miss.

  1. They don’t show up
  2. They freebie seek
  3. They want to workout with their bro or friends who are in worse shape than them.
  4. Most gyms don’t pay you for these consults.
  5. Most gyms don’t pair consultations with the appropriate trainer.
  6. Most gyms play favorites and give them to their favorite trainers
  7. Most veteran trainers get all the good consults and you’re left with scraps.

 

The gym bros

  1. They hit on your clients, and try to charge less than your or offer to “train them for free”
  2. They half ass follow youtubers, and other social media figures workouts, and they have an immense knowledge of bro-science they live by.
  3. They bug you and try to pick your brain and get free advice
  4. They will preach to you about Arnold or some other steroid monkey, you don’t give a fuck about.
  5. They will secretly compare or openly compare themselves to you and try to compete with you.
  6. They want you to validate whatever split or program they are following. To which I simple reply thats dope. And yea you are on track. Rather than poking flaws in their ideology as to not up set their delicate egos.

 

The yo-yo dieters

  1. They swear by the treadmill and the bs diet they saw on dr. oz.. They always swear they know what to do, but just haven’t gotten around to it. And rather than poke holes in their programming, you just pacify them and send them on their way.

 

Social Media

  1. Most of these fit people have no idea what they are talking about
  2. Most of them have plastic surgery or some kind of elective surgery, which makes them gurus, so their word triumphs yours.
  3. Most of them ore on steroids, and lie about it, hell some of them even take steroids, and tell people how to do the same, so their word triumphs yours
  4. People sell herbalife, vi life or isagenix and give out free bs workout challenges to follow and people fall for it, so again their word beats yours.

Shady Business practices

One day I will review all the gyms I have worked for, and all the gyms, I have trained at. Not all gyms are bad, some have legitimate business practices. Other gyms not so much, and some have clever workarounds.

The main problems you will encounter, are the following:

  1. Cancellations are a headache, and corporate hotlines suck.
  2. Corporate lies to you, and misrepresents a promotion or service, and you then knowingly lie to customers, who will get mad at you, and you will get mad at your superiors, and corporate because you now look like the bad guy.

The Managers

They want you to find the money at all times.

  1. What this means is they want you to sell more to your existing clients
  2. They want you to do free consultations that your are not paid for
  3. They want you to get referrals
  4. They want you to work free booths and give out demos
  5. They want you to walk the gym floor and pester people.
  6. They will go over your book of business and generate bs sale quotas for you to hit and become upset when you fail too.
  7. They will set unrealistic goals for you to hit, to which you will begrudgingly say yes to.
  8. They will lie to you during your interview to make it seem as if some unrealistic amount of money can be made just by working for them.

Is becoming a personal trainer worth it?

You can make more money than working a minimum wage job, which is great, if you are working your way through school.

You won’t make great money and you may make minimum wage, if you work for planet, charter, or la fitness, because they have the worst pay scales in the industry.

Your pay is not hourly so it is not guaranteed.

Because they pay is not guaranteed other trainers will definitely steal clients and management will do little to nothing about it.

There are a lot of variables that can make or break you.

Summary

These are some of my biggest pet peeves, when it comes to being a trainer, the next part in the series will be 10 reasons to consider becoming a trainer. If you have enjoyed this article and video please, comment, like and subscribe.

 

What can I do to improve my family’s diet?

What can you do to improve your family’s diet?

What can you do to improve your family’s diet? The answer to this question is simple. Do you want to die? Do you want your loved ones to die? If you answered no to one hopefully both of these questions, than this article is for you. If not than I suggest seeking medical advice, preferably as soon as possible.

All jokes aside, if you have the intentions of living a long and fulfilling life, and you want the same for your family and loved ones. Than you have to have a plan of attack.

Most of the time our loved ones tell us, its too late for them. They say they are to old or to fat, or insert your own adjective here.

Grab whoever is on board first

First and foremost, in order to improve your family’s diet, you have to partner with those who are willing first. You can’t save everyone, but through a strategic plan you can fortify a stronghold and accountability system.

Are you the purchaser of food

If you are the one responsible for buying foods, you can let your family no, that in the next few months, you are going to gradually be increasing the healthy options, and limiting the bad options.

Have them voice there opinions outside of them complaining about you limiting snacks. Ask them what healthy things they prefer to eat, or if its anything they would like to try.

If you are not the bread winner, ask the one who does the shopping, if they could slowly increase they healthy options and limit the junk food.

Doctors orders

If you have diabetes or high blood pressure, its a strong possibility that, your loved ones could develop these issues as well. So explain to them, the hell of having these health conditions, and how you want better for them.

Practice what you preach

A lot of times people implement the healthy diet for the family, but don’t follow it themselves. Don’t be that person, be a team player, and put your family in a good position.

Summary

These are just a few examples of things you can do to help to improve your family’s diet. I will expand upon these ideas in following articles. Make sure you comment below if you have any questions.

Bio Hacking | Weight loss supplements

Weight loss supplements 101

Learning what basic components make up weight loss supplements, can make or break your ability to purchase quality supplements. This is going to be a quick article detailing what you need to do in order to make smart purchasing decisions. Alternatively, you can buy and experiment with some of these, supplements, rather than buying a brand name fat burner.

Are fat burners or Weight loss supplements worth it?

I get asked this question often, are fat burners or weight loss supplements, worth it? My short answer is it depends. I’ve seen people take weight loss supplements and barely exercise let alone change their diets. Did those people get results? I’ve seen mavericks who in this niche population who believe they don’t need to exercise lose weight, just from implementing a weight loss supplement. But the opposite is true as well. I’ve seen people not get results, and its largely to blame on the fact that they didn’t change their diets or exercise at all.

Now on the other side of the coin I’ve seen people change everything and lose weight rather quickly, and people who despite changing everything didn’t lose weight as fast as weight loss supplement companies would like you to believe.

Where does Bio hacking come into play.

I’m appropriating the word bio hacking here. The reason I am doing that is so that you understand, how each individual ingredient plays a role in weight loss supplements. Often times many weight loss supplements are under-dosed. Meaning they may contain the ingredients necessary to lose weight. But not at an adequate dosage.

The term bio hacking simply means, using the ingredients I will list below as a tool to modify what you are currently doing. Thus being able to induce weight loss, and understand the how and why things must be done in a certain format.

I want to take the mystery out of the basics of weight loss, so that a majority of people can see results as fast as possible. There will still be outliers with medical conditions the may require additional help. This blueprint should get the ball rolling for a majority of you guys.

Using Weight loss Supplements to bio hack our bodies.

I will now briefly outline the main ingredients found in weight loss supplements, that you can purchase, as stand alone products. You can take them in conjunction with each each other, or one at a time, to see what yields the best results for you.

Caffeine

Caffeine is a staple in all stimulant based weight loss supplements. It functions as a thermogenic, and fat burner.

A thermogenic, basically raises the body’s temperature, which can result in weight loss. In terms of being a fat burner, it breaks down triglycerides and into fatty acids, which our bodies then use for fuel.

Always start on the low end in terms of dosages, you would start off a 100 mg and slowly add 50-100 mg, over time, its recommended that you don’t go over 450 mg.

Yohimbine

Yohimbine is something I would consider a lot more aggressive than caffeine. It’s mostly used by men, as well. Some use Yohimbine, as a libido enhancer. Outside of that interesting fact.

It is primarily used by the weight loss supplement companies, as an active ingredient in many products.

I’ve also seen women use Yohimbine , and lose a significant amount of weight from it. Yohimbine however, due to its aggressive nature should be used sparingly, in a cycle format. Meaning either 2 weeks on two weeks off, or a month on and a month off. Yohimbine is not something that should be used long term.

5-HTP

5-HTP is primarily used to reduce carb cravings which can be especially beneficial, during a weight loss journey. 5-HTP can even be useful for those who a looking to cut for a bodybuilding show. It even has cognitive functions as well.

Bio Hacking | Weight loss supplements Summary

This is just a quick briefing, the next time you consider buying a weight loss supplement, check the ingredients to see if any of these are listed. As time goes on I am going to tighten up my writing and re vamp my articles. I have 40 wrote so far, when I get to 100 I am going to edit them and restructure them so they flow better. In the mean time if you have any questions shoot me a message or comment below.

The best way to put on weight

The main thing we focus on, in the fitness community is losing weight, most of my clients goals are to lose weight. The reason is obviously due to the fact that we have an obesity epidemic.

Now the caveat is there are a few people who consider themselves underweight. For example before I started lifting weights, I was 110 lbs, compared to being 175 lbs. So one thing that I am a strong advocate of is implementing resistance training into you current regimen. Building lean muscle mass, will give you the illusion of “weighing more”. But this article will focus on the diet side of things because that’s important as well.

The diet

The best way to put on weight is to change your diet. Most of us know that at the most basic level consuming more calories will put on weight. The downside is if you do it wrong you’ll just end up fat. Usually we turn to high fat foods, or sugary foods, because they are high in calories. This is the wrong method to turn to.

What you want to do instead

Shoot for tracking and monitoring your caloric intake, you want to shoot for putting an emphasis on eating good quality food. I give all my clients meal plans to follow based off of their current diets and foods they like, that way its easier to achieve your goals.

The app I have my clients use is called myfitnesspal. Once you set up the app, I have my clients set their metrics up to 40% protein 40% carbs 20% fats. I discuss this throughout in my fitness books, and meal plans.

The best way to put on weight

Protein can never be turned into fat, carbs provide our bodies with energy, and fats can provide energy. Our goal is to add lean tissue to our bodies not fat.

One reason we don’t gain weight is because we don”t track what we eat. I guarantee if you monitor your habits for a month you’ll be able to monitor and track your results. You can’t make changes if you don’t track your progress.

Increasing your calories will allow you to put on weight efficiently. Making sure we are eating quality foods will help ward off fat, and put on lean muscle.

Muscle is density, and doesn’t weight more than fat, the fact that muscle is dense, gives you the illusion of weighing more. For girls, it will only add curves, and weight in a positive way. For Guys it will add on size and mass. Women don’t produce enough testosterone to bulk up like a guy. And guys don’t produce enough estrogen, to look like a girl.

So essentially this is a simple outline to follow to add on size. If you would like me to go in depth more  shoot me a message, or comment below.

Top supplements for increasing testosterone

I often get asked what are the top supplements for increasing testosterone?

What we need to understand about increasing testosterone, is that there are a lot of scams and snake oil on the market. The supplements I am going to mention are keys to troubleshooting any low testosterone levels, you may have.

Think of these supplements, as inexpensive tools, you can add to your toolbox.

What about testosterone boosters?

Fuck ’em, most of them on the market are going to have the same ingredients as these supplements. Testosterone boosters, can come in handy if you’re too lazy to take individual supplements, but they may not provide you optimal dosages of each supplement.

What do I recommend you take to increase testosterone?

Zinc
Magnesium
Vitamin D3

These supplements are going to bring up your test levels to their optimal levels.

Supplemental supplements that may increase testosterone:
Tribulus
Fenugreek

Zinc and Magnesium

You will see these two on multiple lists I have regarding supplements? Why because we lose them through sweat, and the foods we eat lack these minerals.

dosages
Zinc-25mgs
Magnesium-200-400mgs

Additionally Zinc and Magnesium should not be taken together, they should be taken at different times of the day, to maximize their absorption rates.

Vitamin D3

You will see this vitamin on multiple lists I write as well. Vitamin D3 as with zinc and magnesium provide our bodies with a number of different benefits.

For example if we are self diagnosing ourselves, you may be deficient in these vitamins and minerals, and that may simply be inhibiting your ability to produce adequate testosterone levels. Or it may simply be inhibiting your energy levels.

What vitamin d3 does in terms of increasing testosterone, vitamin d3 simply plays a role ensuring our bodies are manufacturing hormones properly,

Bed time stack

Zma
Vitamin d3
Creatine

Taking this stack before bed can be an ideal way to incorporate these supplements, and help facilitate higher test levels.

Summary

Supplements can take up to a year to show signs, of a positive effect on the body, depending on the individual. If you have true concerns about increasing testosterone levels, please consult your doctor. If you have any further questions comment below.

Stop doing fad Diets | Do this instead

Fad Diets don’t work
I don’t believe in doing something because it’s trending. This is not limited to diets but all things in life. Fad diets, can potentially, cause you to lose some weight, but it’s only a short term weight loss. On top of that most people only stick with a fad diet long enough to lose water weight. After that they are back to their old habits. They gain back their weight and potentially more weight.

Set small goals instead.
Every week or every two weeks, hell even every month set a goal to accomplish. This way you can slowly change your eating regimen, for the better.

The following things should be implemented in you eating regimen, in order to put yourself on a progressive continuum.

Plan your week out
Save money on the amount of food you consume, by planning out a grocery list. This way you know exactly what to get and you cut down on the amount of money you waste on crap you don’t need.

Meal prep
Do it yourself or find a reliable meal prep company in your area, this will insure, you don’t waste money on unhealthy restaurant food.

Reduce sugars
Limiting the amount of sugars, will cut the amount of fat you store from unnecessary sugars.
You can use the app fooducate to determine whats the best and worst foods to consume.

Water intake
Staying properly hydrated is going to do wonders for you. In addition to making sure you’re hydrated its an important component to making sure you stay healthy over all. In addition to cutting down on sugars. Water consumption will cut down on the amount of juice and pop you drink. You can also water down your juice or pop, if you’re a hardcore pop and juice drinker, this will allow you to slowly taper off them.

Summary
These are just some small things you can do to ensure you limit that amount of time you spend doing fad diets. Inherently most fad diets, utilize these principles with other concepts in their diets. So its safe to say most fad diets will tell you to up your water intake and cut sugars.

If you have any topics you want to see covered comment below.

The number one reason your arms are small

This article is going to be short simple and sweet. As a kid I wanted arms the size of superman’s, I’m not saying that I have achieved that, but my arm’s are definitely one of my best features. So day in and day out, the number one question most guys ask me is :

“How do I get my biceps big?”

 This way of thinking, is why your arms are small.

The bicep is only one small portion of your are, the tricep is the answer. Most guys come in day in and day out and curl, their life away, and neglect the back of their arms. But building your triceps will increase your biceps size and appearance. Its still imperative to train both.

There’s your answer.

I give my triceps twice the work because they are a bigger muscle group, and are involved in all pressing movements. I work my biceps because they become a stabilizer in pressing movements, and a few other movements.

Inherently, both muscle groups can grow from, being involved in  most movement as a secondary muscle group. But for me I still feel the need to hit them directly, because they are my best feature.

I do believe a majority of the gym hates, training legs, and the other majority hates direct arm work, but in terms of your ideal physique, you must train accordingly.