Brady Holmer

Can you is hypertrophy better with machines or free weights seem to be equal.

So I think that goes to show that you can do there are multiple paths to hypertrophy and you can choose whether you prefer to do free weights or machines.

Doesn't seem to matter much.

Yeah, exactly.

I think it makes a little bit of sense if you really are focused on the quote unquote functional training to do, you know, maybe more stuff with free weights that moving natural movements.

But like you said, if you're getting stronger, if it's on, even if it's on a machine, then you're getting stronger and that's going to help you within functional independence and activities.

Yeah, we're engaging in resistance training.

Yeah, if you're if you're losing weight, and you don't resist training, you're going to lose lean body mass.

So engaging in resistance training, ideally three times per week, you know, if your goal is body recomposition, which means you know, you either want to maintain your lean mass or increase it, probably, you need to engage in resistance training three times per week, probably lift pretty heavy, probably with a focus on more hypertrophy based training versus strength based training.

So that was obviously their one recommendation.

And it was

Above all else, it's like resistance training.

So second of all, though, is if you do want to lose a little bit of fat, you'll probably will have to eat in a caloric deficit.

And you don't want it to be too drastic, though, because I think similar to not engaging in resistance training, if you drastically cut calories too much while you're trying for, you

you risk losing more lean mass.

So you want kind of a more conservative weight loss approach, maybe one to two pounds a week.

And to do that, Dr. Schoenfeld recommended eating 10 to 20% below your maintenance calories.

That was kind of his recommendation there.

Maybe you're increasing your exercise more, so your deficit might be a little bit less, but it might not cause you to actually, you need to eat less because you're exercising more.

So the 10 to 20% kind of reduction in calories and then protein intake was a super large focus of all of their recommendations.