Dude Just Lift
@dudejustlift.bsky.social
Your home for all things fitness on Bluesky!Dedicated to cutting through the B.S. and getting you fitness advice backed by science!
DM for personalized programming
Check us out on YouTube ⬇️
https://youtube.com/@dudejustlift5376?si=Kbd-IW6jYvGK9leo
DM for personalized programming
Check us out on YouTube ⬇️
https://youtube.com/@dudejustlift5376?si=Kbd-IW6jYvGK9leo
Pinned
Dude Just Lift
@dudejustlift.bsky.social
· Nov 15
Hi everybody! If you’re seeing this welcome to the page 🎉 We’re here to answer questions about all things fitness related! Our certified personal trainers will do their best to give you training tips backed by science so you can take your workouts to the next level (for free!)
January 2, 2025 at 12:52 AM
Happy new year yall! I’m excited to see your progress in the coming months! Let’s make this your healthiest year yet!
January 1, 2025 at 5:33 AM
Happy new year yall! I’m excited to see your progress in the coming months! Let’s make this your healthiest year yet!
#fitnesssky the magic you’re looking for is in the work you’re avoiding! The exercises you hate the most are likely the most effective! Remember challenge yourself, if it was easy everyone would do it 💪
December 29, 2024 at 11:18 PM
#fitnesssky the magic you’re looking for is in the work you’re avoiding! The exercises you hate the most are likely the most effective! Remember challenge yourself, if it was easy everyone would do it 💪
All about progression not perfection #fitnesssky! 5 more pounds, one more rep, you got this! And internet strangers are here to cheer you on 🔥 💪
December 29, 2024 at 2:10 AM
All about progression not perfection #fitnesssky! 5 more pounds, one more rep, you got this! And internet strangers are here to cheer you on 🔥 💪
Good morning Bluesky! Ready to start your weight loss (or gain) journey? Start by calculating your total daily energy expenditure (TDEE) this is how many calories you typically burn daily + the amount your body burns just being alive. www.omnicalculator.com/health/bmr-h...
Harris-Benedict Calculator (Basal Metabolic Rate)
Harris-Benedict calculator uses one of the three most popular BMR formulas. Knowing your BMR (basal metabolic weight) may help you make important decisions about your diet and lifestyle.
www.omnicalculator.com
December 27, 2024 at 2:14 PM
Good morning Bluesky! Ready to start your weight loss (or gain) journey? Start by calculating your total daily energy expenditure (TDEE) this is how many calories you typically burn daily + the amount your body burns just being alive. www.omnicalculator.com/health/bmr-h...
Reposted by Dude Just Lift
Good article on VO2 Max and Longevity. I used to detest cardio. Now, I'm a cardio addict. If I can do it, anyone can do a lot more cardio.
worldcrunch.com/culture-soci...
worldcrunch.com/culture-soci...
VO2Max: Perhaps The Best Indicator Of Fitness — And Life Expectancy
For a long time, the VO2 Max value was only of interest to competitive athletes, but today it can be found on many fitness watches. So what can it tell us about our overall health, and how can we impr...
worldcrunch.com
December 27, 2024 at 1:58 PM
Good article on VO2 Max and Longevity. I used to detest cardio. Now, I'm a cardio addict. If I can do it, anyone can do a lot more cardio.
worldcrunch.com/culture-soci...
worldcrunch.com/culture-soci...
How ya goin Bluesky! We’re getting near the end of the year it’s the season of starting new! Don’t go into the new year without a fitness plan! Setting up a challenging but doable fitness routine is crucial to staying engaged and committed. As always DMs are welcome I’m happy to help ya get started
December 24, 2024 at 7:59 PM
How ya goin Bluesky! We’re getting near the end of the year it’s the season of starting new! Don’t go into the new year without a fitness plan! Setting up a challenging but doable fitness routine is crucial to staying engaged and committed. As always DMs are welcome I’m happy to help ya get started
Big shout out to last years resolutioners who’ve made it the full year on their fitness journey! Be proud of yourself, this is just the beginning 🤘🏻 #gymsky
December 20, 2024 at 1:19 AM
Big shout out to last years resolutioners who’ve made it the full year on their fitness journey! Be proud of yourself, this is just the beginning 🤘🏻 #gymsky
#trainingtip are you struggling to find the motivation to get off the couch and workout today? Change into your gym clothes, put your shoes on and fill up your water bottle! I know sometimes it’s tough to get going but knocking out some micro obstacles can be the start you need to get there
December 13, 2024 at 5:16 PM
#trainingtip are you struggling to find the motivation to get off the couch and workout today? Change into your gym clothes, put your shoes on and fill up your water bottle! I know sometimes it’s tough to get going but knocking out some micro obstacles can be the start you need to get there
Not fitness related but for all my fellow YouTubeTVers that get their live games spoiled constantly by friends/ESPN alerts…YOU CAN TURN OFF THE DELAY its on the channel options on the bottom all the way to the left
December 12, 2024 at 12:49 AM
Not fitness related but for all my fellow YouTubeTVers that get their live games spoiled constantly by friends/ESPN alerts…YOU CAN TURN OFF THE DELAY its on the channel options on the bottom all the way to the left
#Trainingtip! Don’t be afraid to trade in the iron for cables/bands(occasionally) this change in modalities can impact your muscles in different ways! For example resistance bands ADD resistance as the stretch so end ROM gets more engagement. Switch up the equipment, keep your body guessing!
December 11, 2024 at 11:46 PM
#Trainingtip! Don’t be afraid to trade in the iron for cables/bands(occasionally) this change in modalities can impact your muscles in different ways! For example resistance bands ADD resistance as the stretch so end ROM gets more engagement. Switch up the equipment, keep your body guessing!
Good evening Bluesky, let’s take some time to flex your latest milestone in the gym. You crushed it, brag about it! Reply 👇 and show off a little 😄
December 11, 2024 at 11:23 PM
Good evening Bluesky, let’s take some time to flex your latest milestone in the gym. You crushed it, brag about it! Reply 👇 and show off a little 😄
Today’s #Trainingtip hitting the same exercise from different positions engages different muscles, close grip bench challenges the triceps more over standard grip, wider squats challenge the glutes more, etc. doing the same lift at different angles is great for adding volume and developing physique
December 7, 2024 at 3:08 PM
Today’s #Trainingtip hitting the same exercise from different positions engages different muscles, close grip bench challenges the triceps more over standard grip, wider squats challenge the glutes more, etc. doing the same lift at different angles is great for adding volume and developing physique
Reposted by Dude Just Lift
Both running and functional HIIT improve VO2max similarly (~11-13%) in just 4 weeks with 12-16 min sessions. Time-efficient cardio gains regardless of modality #fitness #training #gymsky
Functional Vs. Running Low-Volume High-Intensity Interval Training: Effects on VO2max and Muscular Endurance - PubMed
The purpose of the study was to assess if high-intensity interval training (HIIT) using functional exercises is as effective as traditional running HIIT in improving maximum oxygen uptake (VO<sub>2</s...
pubmed.ncbi.nlm.nih.gov
December 7, 2024 at 5:39 AM
If you lose count of your reps at the gym, always choose the lower number #fitnesssky
December 6, 2024 at 1:13 AM
If you lose count of your reps at the gym, always choose the lower number #fitnesssky
Howdy Bluesky todays #Trainingtip: stretching is just as important as loading up the weights and a great way to stretch is through PNF (Proprioceptive Neuromuscular Facilitation) a type of stretching that calls for contraction in a lengthened position. Small thread below 👇
December 5, 2024 at 11:36 PM
Howdy Bluesky todays #Trainingtip: stretching is just as important as loading up the weights and a great way to stretch is through PNF (Proprioceptive Neuromuscular Facilitation) a type of stretching that calls for contraction in a lengthened position. Small thread below 👇
What’s your gym pet peeve? Mine is when folks put the 45s back on top of the smaller plates 🤬
December 5, 2024 at 2:24 AM
What’s your gym pet peeve? Mine is when folks put the 45s back on top of the smaller plates 🤬
#exerciseoftheday is the Pallof press, a sneaky challenging exercise that tests the anti rotational strength of the core stabilizers! Use a cable or resistance band and press straight out from the chest, creating more tension when extended. These are excellent for developing the entire core 🔥
December 4, 2024 at 11:50 PM
#exerciseoftheday is the Pallof press, a sneaky challenging exercise that tests the anti rotational strength of the core stabilizers! Use a cable or resistance band and press straight out from the chest, creating more tension when extended. These are excellent for developing the entire core 🔥
It’s #spotifywrapped season Bluesky! Who’s top artist would make the best gym playlist?
December 4, 2024 at 6:36 PM
It’s #spotifywrapped season Bluesky! Who’s top artist would make the best gym playlist?
All you need to train outlined right here! ⬇️ don’t fall for the unresearched supplement of the week, stick with what’s PROVEN
Most definitely. I've had several clients come to me on massive stacks of supplements and I widdle it down to the essentials.
Protein Powder (of choice)
Multi Vitamins
Creatine Monohydrate (5g)
Fish oil / Omegas
Vitamin D
Then optionals / as needed
Iron
Zinc
Magnesium
Saves a ton of $
Protein Powder (of choice)
Multi Vitamins
Creatine Monohydrate (5g)
Fish oil / Omegas
Vitamin D
Then optionals / as needed
Iron
Zinc
Magnesium
Saves a ton of $
December 4, 2024 at 4:44 PM
All you need to train outlined right here! ⬇️ don’t fall for the unresearched supplement of the week, stick with what’s PROVEN
Good morning Bluesky! todays #Trainingtip: the Romanian deadlift (RDL) can be an intimidating exercise but it’s amazing for training the glutes and hamstrings. To break it down simply: the motion isn’t bending forward, it’s pushing your hips backwards! (1/2)
December 4, 2024 at 3:20 PM
Good morning Bluesky! todays #Trainingtip: the Romanian deadlift (RDL) can be an intimidating exercise but it’s amazing for training the glutes and hamstrings. To break it down simply: the motion isn’t bending forward, it’s pushing your hips backwards! (1/2)
Howdy Bluesky today’s #trainingtip: if you feel overly sore or potentially injured, added rest is important, but so is consistency! Consider swapping your scheduled workout with cardio or other low intensity work avoiding the hurt area so you remain true to your training schedule
December 3, 2024 at 5:15 PM
Howdy Bluesky today’s #trainingtip: if you feel overly sore or potentially injured, added rest is important, but so is consistency! Consider swapping your scheduled workout with cardio or other low intensity work avoiding the hurt area so you remain true to your training schedule
#trainingtip of the day! Cardio isn’t necessarily reserved for the treadmill. If you hate running but want to get the heart rate up try:
•battle ropes
•ski erg
•rowing
•swimming
•high rep dumbbell work
•boxing
•medicine ball work
There’s tons of possibilities, if you’re feeling bored, change it up!
•battle ropes
•ski erg
•rowing
•swimming
•high rep dumbbell work
•boxing
•medicine ball work
There’s tons of possibilities, if you’re feeling bored, change it up!
December 1, 2024 at 4:46 PM
#trainingtip of the day! Cardio isn’t necessarily reserved for the treadmill. If you hate running but want to get the heart rate up try:
•battle ropes
•ski erg
•rowing
•swimming
•high rep dumbbell work
•boxing
•medicine ball work
There’s tons of possibilities, if you’re feeling bored, change it up!
•battle ropes
•ski erg
•rowing
•swimming
•high rep dumbbell work
•boxing
•medicine ball work
There’s tons of possibilities, if you’re feeling bored, change it up!
Reposted by Dude Just Lift
Meta-analysis: Blood flow restriction training with light weights builds muscle as effectively as heavy lifting, with less joint stress. Great for rehab & injury prevention. Caution: only perform with professional guidance. #physicaltherapy #fitness
Effects of Blood Flow Restriction Training on Muscle Strength and Hypertrophy in Untrained Males: A Systematic Review and Meta-Analysis Based on a Comparison with High-Load Resistance Training
This meta-analysis examined the efficacy of low-load resistance training with blood flow restriction (LL-BFR) versus high-load resistance training (HL-RT) on muscle strength and hypertrophy, exploring...
doi.org
December 1, 2024 at 4:08 PM
Meta-analysis: Blood flow restriction training with light weights builds muscle as effectively as heavy lifting, with less joint stress. Great for rehab & injury prevention. Caution: only perform with professional guidance. #physicaltherapy #fitness