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The top 6 critical supplements for ultimate performance

The top 6 critical supplements for ultimate performance

Ten critical components of program building

Ten critical components of program building

Got Eccentric Training? Optimal Techniques for Added Strength and Hypertrophy

Got Eccentric Training? Optimal Techniques for Added Strength and Hypertrophy

Get swole with sleep!

Get swole with sleep!

Training the force velocity curve: The forgotten ingredient

Training the force velocity curve: The forgotten ingredient

Truth about back work for increased performance

Truth about back work for increased performance

Is overtraining real? Behind the scenes look

Is overtraining real? Behind the scenes look

The science behind drop sets

The science behind drop sets

Mind-muscle connection: for maximum power on muscle growth

Mind-muscle connection: for maximum power on muscle growth

Effective training split: what does the science say?

Effective training split: what does the science say?

How to control knee valgus?

How to control knee valgus?

Hello, my name is Rhabdo

Hello, my name is Rhabdo

The Real Truth About Energy Systems

The Real Truth About Energy Systems

The Gluten Games

The Gluten Games

There is no Lactic Acid!

There is no Lactic Acid!

Pulp Fiction: The truth about detox!

Pulp Fiction: The truth about detox!

RT @Human_Kinetics : We agree @jmike125 ! Warming up is critical, which is why we suggest following the RAMP system of warm up. https://t.co/… 1 year ago
If you still warm up your teams and clients with static stretching and slow jog’s with little movement patterns and… https://t.co/lbc9O7BKjJ 1 year ago
The Key variable in training and nutrition and in life in general that really matters. It’s the key to all your goa… https://t.co/M5o6mUQYdD 1 year ago
People train too much in the Sagittal Plane, can’t stabilize in the Frontal Plane and lack power and rotation in t… https://t.co/n7BXAZSOhy 1 year ago
Happy to announce I’ll be speaking in Brazil this next Spring 2020 for Medical Advanced Practice in Sport: Fitness,… https://t.co/6PTM2nxeWv 1 year ago

drjmike

Most of you know the benefits of protein ingestion

Most of you know the benefits of protein ingestion, which increases and lean body mass, decreases in body composition and even for post exercise and muscle protein synthesis. . 📍However, with respect to order adults, as you age, your body becomes more resistant to the anabolic effects of amino acids. Specifically older adults need to eat more protein compared to their younger counterparts. It’s often challenging to consume enough protein throughout the day for older adults. Therefore, even high-quality whey protein shakes can be highly effective. . 📍A study looked at the effect of pre-sleep protein on muscle protein synthesis in older adults (65yrs or older). Subjects consumed a normal day of eating with 1.1g/kg/bw of which 30grams for dinner. Subjects consumed either 20 g of casein, or 40 g of casein prior to sleep or placebo (0 protein). . 📍It was reported that the 40g of casein, not the 20 g of casing increase overnight muscle protein synthesis. While consuming protein prior to sleep does not affect overall quality of sleep, it does indicate that consuming protein prior to sleep can reduce muscle loss in older adults and help offset sarcopenia effects. . 📍Take-home message: It’s always a great idea to consume protein prior to sleep (older and younger adults) to enhance recovery and to maintain muscle protein synthesis! .

The supraspinatus muscle is one of four small rota

The supraspinatus muscle is one of four small rotator cuff muscles, passing through a channel under the AC joint. The supraspinatus muscle is largely the problem child of the rotator cuff. The supraspinatus also helps to stabilize the shoulder joint by keeping the head of the humerus firmly pressed medially against the glenoid fossa of the scapula. Here’s a breakdown of the muscle and the issues commonly seen: . 1️⃣It abducts the arm from 0 to 15 degrees, when it is the main agonist, then assists deltoid to produce abduction beyond this range up to 90 degrees. 2️⃣Supraspinatus helps to resist the gravitational forces which act on the shoulder joint to pull from the weight of the upper limb downward. 3️⃣The supraspinatus muscle helps initiate horizontal abduction (raising the arms skyward) of the shoulder. . The biggest issues and practical application: 1️⃣The supraspinatus is a functional abductor of the arm working with the lateral deltoid. 2️⃣If the lateral deltoid is weak or inhibited, the supraspinatus must take over the role. This overuse causes tendinitis and eventual tearing when the tendon cannot take the repetitive loading forces. 3️⃣Utilize both closed chain and open chain exercises to get the best of both worlds. Use varying levels of range of motion, stabilization requirements and/or load, in order to build strength and shoulder integrity. . 📍Scroll the see some movements that help strengthen the supraspinatus. There are numerous drills you can use. These are merely a sample. . 📍Take-home message: Do 2-3 sets a few times a week. Start slow and progress. . 📍Tag a friend or workout buddy with shoulder issues who could benefit from these effective movements. .

. The quads constitute the rectus femoris, vastus

. The quads constitute the rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius. All of the vastus crosses the knee joint while the rectus crosses both the hip and knee. . 📍Direct quad work is actually quite useful, but many people either do too little or too much of it, while neglecting direct glute and ham work. It’s recommended to shoot for a 2:1 ratio of glute/ham work to quad strength, but utilizing different tools, different planes of motion to work different angles can make the difference in better development, injury prevention and performance. . 📍Here are some exercises you can try for a better quad work. Always start conservative and be aware of your client and athletes’ abilities. . 1️⃣Rest Foot Elevated Split Squat w/ SSB . 2️⃣Deficit Reverse Lunge . 3️⃣High Step-up . 4️⃣Cross-Over Step-up . 📍Take-home message: Get outside of your comfort zone to explore different leg movements and variations and get off the traditional machines once in a while.

📍Listen up, when it comes to training and perfo

📍Listen up, when it comes to training and performance nutrition, maintaining simplicity is often the ultimate sophistication. There are numerous things that people have to focus on with respect to their goals and the framework within their dietary habits and training programs. . 📍Here are just some of the more basic principles to focus on. Keep this in mind as you begin to either add or even remove things that work best for you. Where focus goes, energy flows, so focus on the things that really make the biggest difference! . 📍Large inter-individual variability exists and there is never a one-size-fits-all approach. . 📍What are some of the things that you focus on with your nutrition and training? . Comment and share your thoughts.

Glute shape and size is both a combination of gene

Glute shape and size is both a combination of genetics but also the way that you train and incorporate different angles and patterns play a major role as all three major glute muscles have various fiber orientations. . 📍Do yourself a favor and check out these unique and effective glute exercises that you can incorporate at home. . 📍Take-home message: Get on it and have a glute-tastic day! . 📍Comment and tag your workout partner who could use extra glute work. .

So you think you can squat? 📍A big part of tra $So you think you can squat? 📍A big part of training that so many forget is to master their own specific technique that accounts for their own skeletal muscle anthropometry, geometry, limb length and biomechanics. When it comes to squatting, gurus love to say there's only one way to perform a lift, and that all other techniques and variations are either wrong or ineffective. This philosophy is shortsighted. . 📍Here’s the truth: Contrary to popular belief, there’s no standardized perfect form. As you can see from the pictures and though subtle differences do appear, the high bar squat exhibits less forward trunk lean and places more stress on the quads. Conversely, the low bar back squat increases trunk lean and adds more stress on the hips. You should be aware that strong quads are critical for proper squat performance in addition to strong hips. . 📍Most lifters will find they are stronger with squats when they use a mid trap bar position or low bar placement and take a moderate to wider stance. However, many lifters will discover they are stronger with higher bar squats and narrow stances. The same also applies when box squatting. . 📍Here’s the other truth, here are multiple ways of squatting and the design here shows the top methods commonly used. However, the best form for a lifter is the one that best suits his\her unique anthropometry and biomechanic characteristics. This is also influenced by the specific goals of the individual and training in a variety of ways in order to build well-rounded maximal strength and hypertrophy. . 📍In addition, different specialty bars can often be the difference in progress and load distribution which are affected by technique and can alter technique. Further, strongmen, powerlifters and bodybuilders can all use various techniques that best suit their goals and can mix various techniques. . 📍Take-home message: You need to find out which specific techniques work best for you according to your own unique leverage vs. what you see other people emulate. There are many technical and anatomical differences to take in consideration including hand placement, hip anatomy, genetics, mobility and even the type of shoes worn.$

Have you ever thought about what happens when you

Have you ever thought about what happens when you ACTUALLY sleep? When you dream? And when you get swole? . Well here’s what happens during all the stages of sleep and how it can positively or even negatively affect your overall performance. . Click the link in the BIO for a full post to guarantee a whole other level of swoleness - sleep is crucial in the process. Prioritize it. .

When you think of “six pack” abs, you’re rea

When you think of “six pack” abs, you’re really thinking of the rectus abdominis. . 📍Here’s a breakdown of the muscle and common issues seen with practical applications. Facts: 1️⃣The RA acts on the spine, with its main role being the prime mover in spinal flexion. 2️⃣It lies deep and functions with the internal and external obliques and transverse abs (TVA). 3️⃣Its fibers have a parallel orientation on the xiphoid process on the 5th-7th ribs, forming a strap-like muscle. 4️⃣It plays an important role in spinal stability increasing intra-abdominal pressure during heavier loads, and assists in forced expiration. The biggest issues and practical application: 1️⃣The abdominals are commonly inhibited and lengthened in people with lower crossed syndrome and with excessive anterior pelvic tilt, even though APT is quite normal. 2️⃣Weak abs will negatively impact your strength and power transfer between your lower and upper body. 3️⃣Inhibited/lengthened abs can lead to a number of problems higher up or further down the kinetic chain. 4️⃣Excessive thoracic kyphosis can often depress the rib cage and moves it closer to the pelvis, shortening the abs, decreasing t-spine extension and creating potential shoulder issues. 5️⃣Abs get an indirect training effect from hip flexor exercises (i.e. ab wheel rollout, leg raise variations) since the abs contract isometrically to stabilize the torso. They’re also trained indirectly in oblique exercises. . 📍Scroll to see some movements that strengthen the RA and oblique areas. . 🇺🇸Take-home message: If you want real strength and power transfer, train abs and obliques in multiple planes with different exercises, tempos, loads, and equipment. If you want abs to show, then a caloric deficit is necessary. .

🔥Read This Carefully🔥 . It’s imperative th

🔥Read This Carefully🔥 . It’s imperative that everybody understands how the training continuum operates. Most people think it’s a linear process, however, the real truth is that it has peaks and valleys. This image depicts how the training continuum works and why it’s important to stay within a certain “ enhanced zone“ when training to maximize performance gains. . 📍People discuss overreaching and overtraining like they’re mutually exclusive. The true difference between overreaching and overtraining is “the amount of time for performance restoration, NOT the type of duration of training stress“. Within the overreaching sector you also have “functional overreaching” which is often done deliberately in order to enact recovery to peak for various competitions. There is also non-functional overreaching leading to true overtraining syndrome. This is a different topic for a different post but still important to this discussion. . 📍The fact is not only do you need acute overload but also chronic/progressive overload with manipulation of training variables to elicit positive adaptation in performance enhancement. I’ve said many times it’s not always how much to train but what you can actually recover from. There is this sweet spot between training and recovery that is highly individual and influenced by many factors such as training age, training history, performance drugs, and training responses to volume and intensity. . 📍The problem that most people have is either training too little or too much. Meaning there’s not enough stimulus in order to generate adaptations with strength, hypertrophy and power, etc.or too much volume, high CNS demand, and frequency that does not promote adequate recovery. There are a plethora of recovery methods which is beyond the scope of this post but you understand what I mean. . 📍Take-home message: Use this to help you understand the training continuum so you can maximize your own personal goals, and get the most of your performance. Everyone is different, so it’s best to sound scientific training principles to guide you. .

Hello to all new followers and old ones. I thoug

Hello to all new followers and old ones. I thought I would make a slightly different post for today and introduce myself to newer and older followers and simultaneously give you guys a little bit more insight into who I am: 1️⃣ I am somebody who prides myself on being a top practitioner, scientist and somebody who always seeks the deeper issues and tells the truth. 2️⃣ I have competed in the sport of strongman eight times and placed in the top four in all competitions. I even qualified for a national contest. Hopefully I will do one more contest in the future. 3️⃣ I can eat a six-egg omelette in six bites. 4️⃣ I’ve been an avid piano player for 20 years. I’ve never had any lessons and play by ear and watch YouTube videos. I have played in a few hotels. I started out with drums, then moved to guitar and still play guitar 25 years later. 5️⃣ I speak at multiple conferences throughout the year and want to be able to keep people informed so they can optimize their performance with the best evidence-based practice. 6️⃣ I can put away the food, and will raid your refrigerator but also enjoy cooking. Some of my favorites are a big-ass steak, wood fire pizza, and any veggies. 7️⃣ Aside from Sports performance, I’m passionate about entrepreneurship and own an LLC and one trademark. 8️⃣ Even though I am left-handed but I can also write, throw, and catch with my right hand. 9️⃣ I was a multi-sport athlete with baseball, basketball, tennis, swimming and martial arts. 🔟 I’m 6’4 and 270-280lbs but move gracefully and light on my feet from being a multi-sport athlete all my life. . 💪Hopefully this will give everybody a little bit more insight into who I am both personally and professionally. . Thanks to all of you who continue to support my content with all the likes, shares, comments and nonstop DM‘s. Have a great week! 💪 .

Want some added posterior strength and a stronger

Want some added posterior strength and a stronger back in your training? 📍Back work requires higher volumes of work coupled with load and variations over time. . 📍There are literally hundreds of back variations out there but I wanted to share a few a bit more unique and nontraditional ones . It just requires a little bit of creativity and a little twist to add an extra bit of stimulation for muscle growth. . 📍Here are some variations to try! What are your thoughts on them? Have you tried them before? Share your thoughts below! . .

Hydrotherapies in any of its forms (water, ice bat

Hydrotherapies in any of its forms (water, ice baths, steam) are used as a recovery strategy with respect to sports performance. Specifically, cold‐water immersion (CWI), cryotherapy, or ice baths are primarily used for its ability to decrease tissue temperature and blood flow, and have gained more popularity in recent years due to its proposed benefits helping with performance recovery and decreasing muscle soreness. . 📍In addition, it’s believed cold water ice baths decrease the adaptive response to training. . 📍This study looked at the effects of cold water ice baths on muscle protein synthesis after a single training session in combination with two weeks of resistance training plus 3x/week cooling. Each subject put one leg in cold water (8°C) and the other leg in thermal neutral water (30°C) for 20 minutes after each session. . 📍It was found that cold water reduced muscle protein synthesis after each session and over the course of the 2-week period. Therefore, based on the study, ice baths should be avoided if you want to continue muscle adaptation. . 📍Important note: not all studies show beneficial or negative effects of CWI on markers of postexercise recovery. A recent meta‐analysis reported that the proposed benefits of ice baths on postexercise recovery seem to be based more upon subjective rather than objective. Therefore, the effects of CWI on postexercise recovery appear to be context specific and several factors, such as body composition, sex and training status, should also be taken into account. . 📍Do you or have you used cold water therapy as a recovery strategy? Share & comment your thoughts. . .

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