Morning friends, and Happy Mothers Day!
love ya Mom!
If you’re lucky enough to have a loving mother in your life, whether it’s your partner, mother, or friend, make sure to show them a ton of love today.
Here’s what we’ve got this week:
ROTW: Honey Teriyaki Salmon Bowls
MOTW: Farmers Walks
TOTW: The case for longer rest intervals
ROTW: Honey Teriyaki Salmon Bowls
Ingredients:
4 salmon fillets
1/4 cup soy sauce
2 tablespoons honey
2 cloves garlic, minced
1 tablespoon grated ginger
1 tablespoon sesame oil
Sesame seeds (for garnish)
Green onions, chopped (for garnish)
Teriyaki Sauce
Cooked white rice
Steamed broccoli florets
Steamed and sliced carrots
Sliced cucumbers
Avocado slices (optional)
Instructions:
Marinate the Salmon: Mix soy sauce, honey, garlic, ginger, and sesame oil in a bowl - then, add the salmon to marinate for an hour.
Cook the Salmon: Preheat oven to 400°F (200°C). Then, bake the salmon for 12-15 minutes until cooked.
Once the salmon is cooking, throw the rice and vegetables on to cook as well. Steam until cooked and add salt to taste. Chop cucumbers as desired.
Assemble the bowls: Add the rice and salmon together. Top with veggies and drizzle with teriyaki sauce. Garnish with sesame seeds, green onions and avocado if desired.
MOTW: Farmers Walks
Farmers walks are a great and easy full-body workout that you can add to any training day pretty much anywhere, whether you’re at a gym or not.
They help improve:
Posture
Core + Grip Strength
and Power (especially in the lower body)
I still can’t do these with my leg recovering, but here’s how they look:
You can use dumbbells, kettlebells, hex bars, or pretty much anything else to perform these.
To perform these:
Stand upright with a weight in each hand, such as dumbbells or kettlebells, held at your sides.
Keep your shoulders back, chest up, and core engaged for stability.
Begin walking forward in a controlled manner, taking short, deliberate steps.
Maintain an upright posture and avoid leaning to either side.
Walk for a predetermined distance or time, focusing on keeping the weights secure and your core tight.
And if you want to add some variety to these, try doing them with only 1 arm.
TOTW: The case for longer rest intervals
For a long time there was a belief that the ideal rest intervals in workouts to build muscle were somewhere between 45-60 seconds.
This is a pretty short period of time, and absolutely can help you work harder as you have less time to recover in between sets.
But in recent years some studies have come out supporting longer rest periods in between sets - citing that more time to recover can help you lift heavier weights for more reps, leading to more muscle fibre recruitment over the course of your workout.
Below - I’ve pulled 2 quotes from a study on the subject explaining the pros of each.
Personally, I like to draw inspiration from power lifters and bodybuilders, using longer rest intervals for heavier movements, like a barbell squat or bench press - and shorter rest intervals for lighter isolation movements, like bicep curls and lateral raises.
when training with loads between 50% and 90% of one repetition maximum, 3-5 minutes' rest between sets allowed for greater repetitions over multiple sets.
Furthermore, in terms of chronic adaptations, resting 3-5 minutes between sets produced greater increases in absolute strength, due to higher intensities and volumes of training.
some experiments have demonstrated that when testing maximal strength, 1-minute rest intervals might be sufficient between repeated attempts; however, from a psychological and physiological standpoint, the inclusion of 3- to 5-minute rest intervals might be safer and more reliable.
When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30-60 seconds might be most effective due to greater acute levels of growth hormone during such workouts.
TLDR: When training with heavier loads, consider working in longer rest periods of 3-5 minutes to give your muscles more time to recover. BUT - don’t be afraid of incorporating smaller rest periods of 30-60 seconds to stimulate growth hormone distribution, especially when using. lighter weights. Incorporating both can lead to an effective and tiring workout.
Wrap-Up
Here’s what we covered today:
ROTW: Honey Teriyaki Salmon Bowls
MOTW: Farmers Walks
TOTW: The case for longer rest intervals
Have an awesome Mothers Day and a great rest of your weekend 🙂
Dane
