This one goes out for all the new comers to the gyms. I wish you the best of luck. Do not give up. Stick with it. It will be life changing if you can get yourself far enough along to see the first bit of results you will be hooked. You can do it!

Reach out with any questions RNFitnessgym.com - Inquire for coaching tab

Instagram - @RNFitness_Training / @Nick_Krol

This episode we talk about the different options for 3 day, 4 day, and 5 day splits. How many sets per muscle group you should be hitting and the most optimal way to do it. We talk about the new way I found to save time and still have better workouts.

If you have any questions reach out!

Website: rnfitnessgym.com

Instagram(s) @Nick_Krol @RnFitnessTraining

What is the difference in concentric, eccentric and isometric training and which one is optimal for strength building? Which one is optimal for muscle building. We talk about that and why you may not feel sore after your workout.

The famous bulk and cut is talked about across all podcasts and youtube videos. I've tried it, didn't like it. This is my take on how to lean bulk in a more successful manor to the point where you see greater result year after year.

This episode we talk about why sleep is so important to muscle growth, how you can sleep better and what's happening in each of the 4 sleep cycles and their role in your life

We cover the concept of a good diet that actually works and is sustainable. We cover how many calories you should be eating and go over how to get a good starting point using the equation provided below. We talk about how many grams of protein you can absorb in a single meal and how many grams of protein is too much for your body to handle.

Activity level Chart Multiplayer

Sedentary 1.2

Lightly active 1.375

Moderately Active 1.55

Very active 1.725

Extremely Active 1.9

TDE equation MALES: DCE = Activity level multiplayer ((6.25 x Weight, Lbs) + (12.7 x height, IN) - (6.76 x Age) + 66)

TDE Equation FEMALES: DCE = Activity level multiplayer ((4.35 x Weight, Lbs) + (4.7 x height, IN) - (4.68 x Age) + 655)

Do you go to the gym and go through the motions? You sick of that? This episode we're talking about TRAINING. Some new ideas for you to try. How to get the most out of your lifts and what will set you up for success in the gym.

Thank you for listening. Feel free to reach out with any questions IG @nick_krol

Welcome back to a revised version of Choices. This intro episode will cover the basics of the podcast and what to look forward to in the coming episodes. Thanks for listening!