Definition

The lockout refers to the fully extended and contracted position of a lift at the top range of the movement, especially in multi-joint exercises.

Explanation

• Achieving full joint lockout engages the target muscles through the complete range of motion.
• Locking out the joints provides greater strength gains rather than partial reps alone. But avoid hyperextending.
• Common exercises where lockout matters are bench press, overhead press, deadlifts, and squats.
• Focus on controlled speed up and slowing down through the lockout to maintain muscle tension. Don’t relax or drift through it.

Examples

• Extending elbows completely on a bench press at the top.
• Standing fully upright with hips and knees locked out at the top of a deadlift or squat.

Related Terms

• Full range of motion, joint extension, complete reps

Common Questions

• Why lockout joints? It develops strength through the entire range of motion including the hardest end ranges.
• Does locking out increase injury risk? Not if aligning joints properly without hyperextending.

Do Not Confuse With

• Partial reps – Not achieving full extension through completion of the rep.

What are Macronutrients?

Definition

Macronutrients refer to the three main nutrients that provide most of the calories and energy in food: protein, carbohydrates and fat. Tracking macronutrients optimizes intake.

Explanation

• The three macronutrients all contain calories but differ in functions, impacts on health, and caloric density per gram.
• Carbohydrates provide 4 calories per gram. They fuel workouts and activity. Quality carbs come from whole grains, fruits and vegetables.
• Protein also has 4 calories per gram. Protein builds muscle, repairs tissues and satisfies hunger. Get protein from lean meats, dairy and plant sources.
• Fat provides 9 calories per gram making it very energy dense. Essential fats support hormone function but excess adds stored body fat.
• Each macronutrient should make up a portion of your total daily caloric intake based on goals and activity levels.

Examples

• Eating a diet with 40% carbs, 30% protein and 30% fat macro ratio.
• Tracking macronutrients in MyFitnessPal to meet optimal intake.

Related Terms

• Calories, nutrition tracking, flexible dieting, micronutrients

Common Questions

• What are optimal macro intakes? Depends on your caloric needs and goals. A good starting point is 40% carbs, 30% protein, 30% fat.
• Why track macros vs. just calories? Macros ensure optimal nutrient intake for performance and physique rather than just weight.

Do Not Confuse With

• Micronutrients – Vitamins, minerals and other essential nutrients, not macronutrients.

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