Rules to training and my thoughts
1.get stronger
2.full range of motion
3.find movements that works
4.less is better 3 on 1 of
5. 4-5 days per week
What I believe is once you reach let’s take bench for example getting up to a 315lbs (140kg) there...
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My rules experience to training
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Rep Ranges - The deal
Lower repetitions with heavier weights are good for gaining strength. While higher repetitions with lighter weights are good for muscle endurance. But when muscle growth is the goal, things tend to become more confusing. Swipe left on the post above for more details on muscle growth and rep ranges! ... -
Working the Serratus Anterior.
The serratus anterior is a muscle located on the surface of your first 8/9 ribs, at the side of the chest. The main functions of the serratus is to stabilize the shoulder when you upwardly rotate and protract the scapula. It's also often called the boxer's muscle since boxers heavily use the serratus... -
What you need to know about your Lats.
The lats are one of my favorite muscle groups to train and they’re also extremely fascinating to research.
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💥 Biomechanical and electromyographical studies have shown that the lats probably have three unique regions that play different roles in shoulder adduction and extension... -
You are stronger than you think.
You’re stronger than you realize. And I’ll prove it to you.
And once I prove it to you, you’ll understand why knowing this truth will help you get even better results from your workouts.
“I had no idea how strong I was!” That statement never gets old. Every time I’ve heard a woman say that... -
Stiff Upper Back? Try this.
Stiff upper back? Sometimes it’s not the spine!
Sometimes our upper back can feel stiff, especially when we talk about overhead activity limitations.
When the lats become restricted they prevent the arms from fully raising above the head. This can give a false... -
Building Bigger Lats
Most people have to work extremely hard to build a wide, developed, back. Partly because the most “conventional” exercises poorly target the lats in the most efficient way. Therefor you have to do a lot of inefficient work in order to get adequate growth. Let’s break this exercise down into a few simple... -
Hip Impingment
Pain in the front of your hip when you squat? There could be a ton of reasons but here are three of the most common that I see and that can be altered to make immediate changes. All three of these have a common denominator and that is the femur is jamming up into front of the hip. In all... -
QL Variations
QL VARIATIONS
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The quadratus lumborum (QL) is a muscle that runs diagonally in your lower back from your vertebrae and last rib to your pelvis. It has various functions such as spinal side bending, pelvic lifting, spinal extension and anterior pelvic tilting. When it comes to low back pain,... -
Add these to the end of your leg day.... better have a puke bucket.
Got a couple extra minutes on leg day? Add these to your workout plan and try not to throw up. This is a nasty way to finish off a leg workout. Just grab a dumbbell or safety-squat bar, set a timer for two minutes, and go!
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Duck lunges are often performed with your knees coming out as you... -
What Rep Rang really means
People like to get hung up on the “ideal” number of reps per set when training for growth. Research has shown that there really is no “ideal;” you can grow in just about any repetition range as long as you train close to failure. Now, some repetition ranges will be better for improving strength or endurance... -
Delts - Need to Know!!
Most bodybuilders understand that the deltoids can be divided into three regions. Interestingly enough, research has shown that these regions can be further divided, with both the middle and posterior head having three distinct subregions. Therefore, the middle deltoid head plays a role in almost all... -
Go Heavy, Retain Muscle
Go Heavy, Retain Muscle – You've been training hard while trying to gain as much muscle as possible. Now that you're on a diet you must give your body a reason to hold on to this new muscle. High-intensity strength exercises (70-100% range) are better than low-intensity exercises (40-70% range) while... -
Finish your back workout with this.
How To Do It
Set up in a good stiff-legged deadlift position. Make sure you're "aware" of your hamstrings and you're not putting strain on your lower back.
Use two moderately heavy dumbbells that you can hold at the top position of a dumbbell row at maximum range of... -
Iso - Holds for growth.
Iso-Holds – This is a classic movement that's been all but forgotten. I'm bringing them back with a twist Tom Platz taught me. While visiting him, we did iso-holds, but while in the hold position, Tom actually applied additional pressure, making me "tense" the muscle even more. This is probably the...