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Does Cold Water Immersion Kill Your Gains? Find out here! #ColdwaterTherapy 🧊 https://t.co/374AXJWcfn 3 months ago
You Are Much More Likely to Get Hurt Be Being Weak Than by Long-Term Consistent Resistance Training. 🏋️‍♀️ 4 months ago
✅ Not sure who needs to hear this..but taking the stairs will do more for you than taking some ineffective wallet sucking “fat burner”! 9 months ago
…This is the first book of its kind & is designed to help trainer’s, coaches & fitness professionals incorporate m… https://t.co/YkEFaJhMgq 11 months ago
HUGE NEWS! I’ve officially signed the contract to write my first book for @Human_Kinetics . This will be a consumer… https://t.co/bcwdn4ZD8a 11 months ago

drjmike

🔥Got Rotational Power?🔥 . 📌Save to actual

🔥Got Rotational Power?🔥
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✅Want to increase real life rotational power for clients and athletes? Here are some practical and useful movements to employ to enhance rotational power.
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🔥Every program out there should be utilizing fundamental rotational power. The rotation of the torso is controlled by the external obliques, internal obliques, and multifidi/spinal stabilizers, and they use a combination of the posterior oblique sling, anterior obliques sling, deep longitudinal system, and lateral subsystem.
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✅ If rotation is compromised, the brain restricts strength even in the sagittal and frontal planes. Gait patterning and incorporating anterior and posterior slings create explosive performance, so if you lack rotation, performance will suffer as a result.
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🔥Great use of rotational movement is to prepare for lower or upper body sessions or even within the training session itself for supersetting or added training density.
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✅ Take-home message: if you love rotational power and methods let me know your thoughts and how you use it. Comment below and get major gains!
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🔥 Want to Increase Your Power Output?🔥
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📌 Save for Better Power Days
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✅Power production & output takes many shapes and forms, varieties and even pieces of equipment.
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✅Here are some great ways to increase fundamental power training and how they can be applied in your program and adjusted for various movement and outcomes.
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✅Note, variety is often key! Training up and down the force velocity curve using a variety of speeds, angles, rotation, and loads is essential.
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✅Take-home message: Use the basics and to add variety, & get creative!
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🔥 Need to Perform Better Leg Presses🔥 . 📌

🔥 Need to Perform Better Leg Presses🔥
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This should obviously be a pretty straightforward and common sense approach to leg pressing, but you see this often enough so let’s quickly address:

❌ Stop Lifting Your A$$ off the Pad when Doing leg presses
❌ Lumbar Spine can often Round at bottom (watch vid closely)
❌ Not Stable as You Need to Be
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✅ Pull Yourself Tight In the Seat
✅ Be More Stable with Hips and Pelvis
✅ Become for Effective and Efficient with Leg Presses.
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🔥 Side Note, this usually applies more to most angled leg presses, but there’s also leg presses that are more horizontal with the set up and you are more upright at the back and seat angle. There’s also vertical leg presses as well, which certainly puts the lumbar spine at hips in a compromised position, especially at the bottom. Nonetheless, the same principles hold true when leg pressing. In addition, there’s many different types of leg presses out there and different companies and brands and how they’re made and they fit different people and their own biomechanics, and how the range of motion differs significantly. You have to find which ones suit you the best so you can maximize both range of motion and comfort and strength output.
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🔥 Bottom-Line: Correct these changes (if you need to), Get Strong, & Stay Strong!
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Vid cred @fitlikelori

❌ Stop Using the Fu*kin Squat Pad When Doing Skw

❌ Stop Using the Fu*kin Squat Pad When Doing Skwatts!
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Not sure who needs to hear this but it’s 2023 and you still see people squatting with a squat pad. STOP 🛑
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❌ It Doesn’t Help You.
❌ It decreases the coefficient of friction, meaning the friction between the barbell and your shirt and your body. Therefore loss of stability.
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✅ Squat without it
✅ If you think the barbell hurts without it, your barbell position, your set up and your technique are likely terrible and that needs to be corrected first!
✅ Create a better shelf with the upper back, traps and the lats. Most people are going to be mid trap position for the bar and if you do a low bar position then you can create a stable shelf towards the lower traps and rear delts and also the lats, but this will alter technique and biomechanics.
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🔥 Bottom-Line: Ditch the Pad, be more stable and get stronger!
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🔥Got Strong AF Adductors?🔥 . 📌 Save for

🔥Got Strong AF Adductors?🔥
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✅The adductors are the fab five muscles that make up what we know as groin musculature. They are another often undervalued and overlooked in terms of the role in performance and human movement.
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✅Here’s a breakdown of the muscle itself and the biggest issues commonly seen:
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🔥Anatomical facts:
1️⃣They attach to the inner portions of the thigh and also to the pelvis at different locations and make up around 23% of the total mass of the lower extremities. The longus, brevis and magnus attach more anteriorly. The pectineus and gracilis attach more posteriorly and are a part of the anterior oblique subsystem and lateral subsystem.
2️⃣They play an important role in hip stabilization especially during walking and injury prevention.
3️⃣They are also direct antagonists to glute max, TFL and gluteus medius. These sons-of- a-bitches can either be facilitated or inhibited depending on what might be causing the issue(s).
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🔥The biggest problems:
1️⃣If the glutes are on vacation and not functioning properly, the hamstrings often take over the primary work of the glutes to extend the hip, which creates strain on these muscles to adduct the hip because the glutes are inhibited.
2️⃣The most common groin pulls are pectineus and adductor longus/brevis.
3️⃣They are also analogous to tibialis posterior and peroneals roll and stabilizing the ankle during frontal plane movement. In addition, they are involved in eccentric deceleration and aspects of rotation.
4️⃣If adductors are chronically tight, they will always battle with the glutes or other musculature and won't allow the pelvis to get out of a large anterior tilt with internal rotation. That in turn can cause issues throughout the chain and even create knee pain.
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✅ Take--home message: In most cases, the adductors are overworking (facilitated), and sometimes inhibited (underworking). Release adductors if you have hip, knee or groin pain, but first find out why they are overworking/inhibited in the first place.
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Need Jacked Hammies? 🔥 . 📌 Save for scientif

Need Jacked Hammies? 🔥
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✅Here’s a recent study that took 20 young adults (13 males and 7 females) perform seated leg curls with one leg and prone leg curls with the other leg for 12 weeks. Training consisted of 2x/week of not consecutive days doing 5x 10 reps for 10 total weekly sets of each exercise.
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✅The first training session was 50% of 1RM the, second session was 60% and then the load was increased in the last session to 70% 1RM. If subjects were able to complete all reps without assistance the load was increased 5% of the pre-training 1 RM for the subsequent sessions. A normal tempo was used with a 2-second concentric and a 2- second eccentric tempo.
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✅For seated leg curls, the hip joint was fixed at 90° of flexion and the prone leg curl was 30° of flexion. The knee joint ROM was 0 to 90° degrees for both conditions which is considered full ROM.
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✅RESULTS: After 12 weeks it was shown that a greater response to seated leg curls compared to prone leg curls and whole hamstring muscle volume (+14% vs. 9.3%). Since the hamstrings cross both hip and knee joints, that was a primary reason for the difference + being in the seated position via the Hammies being more stretched.
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🔥Take-home message: You might want to lean forward a bit during the seated leg curls for slightly enhanced stretch which could arguably result in more growth overtime.
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🔥 Are You Performing Step-Ups Correctly?
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✅ Step-ups can be a great exercise for quads and glutes but the vast majority of people butcher this exercise.
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✅ When doing regular step ups you want to make sure that the step is not too low or too high. However, can you purposely do high step ups? Yes you can but that’s often used with assistance via person or handle attachment or rack & even external load.

❌ If you’re bouncing off the bottom, dropping with little control then you need to correct this.
❌ Stop standing back with your weight through the foot
❌ Avoid Pushing up with the foot in the floor
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✅ Lean forward slightly transferring the majority of weight into the working leg
✅ At the top, maintain forward lean, push hips back and control the descent & repeat
✅ Master bodyweight technique before adding external load.

❌ Stop Doing Lying Leg Curls Like This❌ . 📌

❌ Stop Doing Lying Leg Curls Like This❌
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If you want to have effective training, and stop doing dumb shit. I still see this exercise butchered all the time. Lying leg curls allows you to train hamstrings through knee flexion and a slight extension pattern in order to maximize the greater distal areas of the muscle. It trains hamstrings in a short position.
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❌Common Errors Seen:
A lot of tension and tightness in the upper body
Excessive spinal movement and hips raising off the pad
Excessive momentum from the bottom position to lift the load
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✅ Do This Instead:
Control the Concentric & Eccentric
Drive Hips into Pad. Maintain hip position
Maintain stable shoulders & Pelvis
Create better Hamstring Tension
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🔥 Take-Home Message: Understand body position in order to maximize the exercise. A side note, there are different leverages and set ups for different types of lying leg curls and brands. Sometimes the pad is more flat and sometimes it’s more angled down or slightly up. Nonetheless the same mechanics and principles still hold true.
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🔥Are You Building Super Swole Triceps?🔥
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When it comes to training for strength, hypertrophy and injury prevention, building strong and durable triceps is a staple in an all-encompassing training program.
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🔥There are numerous ways to fully develop and train triceps through a whole host of exercises and angles to maximize your physique. So, here are some good examples about what you can do to get to tricep city!
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✅ Take-home message: There are many common exercises and unique examples to choose from. Don’t forget about utilizing different angles, tempos, and equipment as outlined in many of these examples. Many of these exercises work well and transfer better than others. These are highly individual but a great starting point.
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🔥 How are you feeling about your tricep game atm? Comment below and share your thoughts.
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