Flexible Dieting/IIFYM Flexible Dieting and IIFYM (If It Fits Your Macros), these terms are commonly used as the “end all” of evidence based dieting in recent years. If it fits your macros was a common response in early 2000’s bodybuilding message boards to answer people who asked if they...

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The #1 Home Workout Mistake Almost Everyone Is Making(Proximity to Failure) Your home workout RPE is bullshit. We mistake high reps for high exertion. We think these high reps means we are pushing ourselves super hard when it isn't always the case. Most of you who are reading this right...

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Rate Of Perceived Exertion (RPE) Many of you have probably heard of this or even currently use it in your training. We want to talk about both why someone would use it and the basics of using it. The Basics: RPE is a scale from 1 to 10 on how difficult a set was. Although it's named,...

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What Can I Expect Going Back To The Gym Many of us have anxiety over taking long periods of time off from training. We fear we have lost all of our hard earned muscle and strength that has taken countless grueling hours to attain. FEAR NOT! Muscle memory is a thing. The added stress about...

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Barbell Only Training Some of you have asked about how to modify a program to work with just a barbell and rack. Well, we’re here to help. First off, know that you are very lucky. There is lots you can do with a barbell, and for the most part your training shouldn’t take a hit. Obviously...

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Making Bodyweight Workouts Harder We posted a video asking for your feedback over the weekend, and got some great responses. Over the coming weeks we’ll do our best to give you the information you need to stay jacked, lean, and sane during this time. First up let’s talk about how to make...

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Times are wild right now and we just want to know what you guys want. What kind of content would help you the most? Let us know what you want to see. Comment below, on our Instagram, Facebook or even email us and let us know what you all want to see. - Silent Mike, Team Kizen

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Order From Chaos Most of my clients are unable to use a gym right now due to gym closures or self-isolation. I have encouraged even those with access to a gym to stay home. While it is the right thing to do, staying home and almost never going out is extremely disruptive to our routine, and so...

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Embrace Uncertainty Last week I gave you some programming suggestions if you are feeling uncertain or anxious while prepping for a meet. I want to keep talking about that issue today, and I want to tell you that it is OKAY to feel anxious or stressed when you are prepping. When I compete, I...

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Gaining Confidence Before A Meet Last week I urged any lifters prepping for a meet to avoid a test day too close to competition day. Now, I want to give you some suggestions for what you can do if you are getting close to a meet and feel like you “don’t know where you are at.” If you are...

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