Grip Width. Sleep-Deprived Training. Be The Change.

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Insight
12/1/2022
Author

Dan Trink

Role

Co-Founder

Date

12.1.2022

Topic

​TRAINING, NUTRITION, MINDSET

BLOG

Grip Width. Sleep-Deprived Training. Be The Change.

Weekly Insights on TRAINING, NUTRITION, MINDSET from Fort Co-Founder Dan Trink

Being the change you want to see in the world is great. Being the change you want to see in yourself is even better.

Dan Trink

Dan Trink

TRAINING

Gym lore states that wider grip width on the Bench Press targets the pecs while a narrower grip targets the triceps.

However a recent study proved that just isn't the case. According to EMG response (which I fully admit has limitations), there were some minor changes in muscle activation depending on whether the subject took a wide, medium or narrow grip. But they weren't what were to be expected and actually differed based on the experience of the lifter.

As we discussed in a past week, load is a significant driver of muscle activation, with heavier loads targeting different muscle groups than lighter loads.

Grip width, not so much.


NUTRITION

You're sleep deprived but still want to train. What do you do?

Take a nap? Grab a cup of coffee? Both?

A recent study aimed to find the answer and the results likely won't surprise you. The group that took a nap out performed the group that took 5mg/kg of body weight of caffeine.

However, the best results came from a group that took the caffeine prior to a 20 minute nap. So if you are low on sleep and have 20 minutes available and a Starbucks nearby, grab a couple of Grandes (5mg/kg of bodyweight is actually a fairly high dose) and snooze.


MINDSET

Being the change you want to see in the world is great. Being the change you want to see in yourself is even better.

Best trainers, workouts , overall energy. When I joined I was at one of my lowest points in life . Through the classes and mentorship, my body , mind and life in general started to shift for the better .

Sunny K

FORT MEMBER SINCE 2017

"The community is awesome. I've been working out for many years but haven't ever been this happy."

Olya S.

Member since 2021

I have nothing but amazing things to say about this place. I was targeted via an Instagram ad and decided to give it a shot. I took the survey via the website and was on the phone with Kyle less than two hours later. This place is an amazing experience and just a great vibe in general.

Pranjal S.

Fort Member
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