One Shoulder Warm-Up to Rule Them All? Well, this one comes pretty darn close. Piece all your favorite band warm-up exercises together and you've got a time-efficient circuit that'll lubricate and prime your shoulders for any workout.
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• A1. Band Dislocates with Wrap-Around x 6-10 reps
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Awesome Shoulder Warm up to Rule them all.
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Exercise and Metabolism
We often hear that exercise can increase energy expenditure. Why is this the case?
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💥 Following a workout, our bodies typically consume extra oxygen (EPOC effect) as we need to spend additional energy to support recovery from training. With this in mind, different types of exercise... -
Tips for Triceps
First, we want to make sure you train the triceps with full range of motion. The main function of your triceps is elbow extension. So let's train this movement pattern effectively by properly stretching and contracting your triceps on exercises like straight-bar pushdowns. This also applies to... -
Happy Shoulders
Shoulder Health Sunday? Can this be a thing?
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Today we are going to go over one of many exercises that I started performing that took my shoulder pain from “I can’t even look at a barbell without it hurting” back to benching every other day. Reducing pain with a concentration on the eccentric... -
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... -
Study shows Muscle Mass Gains with IGF1-1 Lr3 and Resistance Training
IGF-1 and muscle mass in older adults--PubMedInsulin-Like Growth Factor-1 and Resistance Exercise Study shows Gains in Muscle Mass...
Arnarson A1, Gudny Geirsdottir O, Ramel A, Jonsson PV, Thorsdottir
Abstract
BACKGROUND: Insulin-like growth facto -
Protein Supplementation and Muscle Mass.
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.
Morton RW1, Murphy KT1, McKellar SR1, Schoenfeld BJ2, Henselmans M3, Helms E4, Aragon AA5, Devries MC6, Banfield L7, Krieger... -
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,... -
Warm ups for shoulders
SHOULDER WARM UP VARIATIONS . 📚This series can be used as a warm up before your next upper body exercise which primarily focus on increasing range of motion of the glenohumeral joint. . ✅You will need a resistance band to perform the exercises in this series. . 🔘Overhead Circle... -
When to Rest.
Many people want to know the exact amount of rest they need between sets. Unfortunately, there is no one-size-fits-all for rest periods. Your rest periods need to fit the goals of your workout. Typically, if you’re training for strength or doing compound movements for hypertrophy, you’ll want to rest... -
Music Matters
Most lifters would probably agree that music helps motivate them during their workouts. If you’re one that doesn’t listen to music during training, you might want to start. This study found that subjects who listened to their own music performed significantly more repetitions to failure at 75% of their... -
Glute Variations
GLUTE VARIATIONS
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📚 Glute exercise are important for hip mobility and stability, such as at the top of a squat, deadlift or a single leg stiff leg deadlift you need to be able to drive with the glutes to maintain neutral spine. The main actions for this series are hip extension,... -
Shoulder Stability Variations
💥SHOULDER STABILITY VARIATIONS💥
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📚Anti rotational exercises are a great way to engage the core. This series focuses on targeting the stability of the core muscles and upper body, primarily the shoulders by utilizing a resistance band around the left shoulder. Adjust the height of... -
Hip Thrust Variations
💥HIP THRUST VARIATIONS
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When performing hip thrusts we put the pelvis in a position known as posterior pelvic rotation. This is where the pelvis is tucked underneath us. This is why it’s important to maintain neutral spine, such as keeping the chin tucked as well as breathing out on the... -
Maximize Protein
NPB = MPS – MPB
So what does this equation mean?
Net Protein Balance (skeletal muscle mass, for our purposes here) = Muscle Protein Synthesis – Muscle Protein Breakdown. Net protein balance (NPB) is defined as muscle protein synthesis (MPS) minus muscle protein breakdown (MPB), or NPB =...