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54 years ago

drjmike

🔥Are You Building Strong Triceps?🔥 . 📌Sha

🔥Are You Building Strong Triceps?🔥
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📌 Save for Gangsta Tricep
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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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✅ Note that the JM Press is a hybrid between a close grip bench press and a tricep extension as the medial and lateral head have more leverage to extend the elbow into near full elbow extension. However, you can’t totally bias the lateral and medial head to a significant degree. In addition, adding the bands adds another challenge layer to get to full elbow extension.
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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 here.
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#tricepsworkout #tricepsday #tricepworkout #armworkout #armsworkout #upperbodyworkout #armworkouts #upperbody #upperbodystrength

❌ Need to Change Your Squat Form?❌ Here’s Ho

❌ Need to Change Your Squat Form?❌ Here’s How..
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There’s lots of good squatting cues out there, but you have to understand what happens when you have extreme hyperextension in the back when squatting versus ribs down and stacked.
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❌ Stop Hyperextending
❌ Major Rib Flare
❌ More Difficult to Brace
❌ Likely more “butt wink”( This is biomechanics dependent and skeletal muscle anthropometry factors involved as well, in addition to hip anatomy)
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FOCUS ON
✅ Ribs down and Stacked
✅ Allows better Bracing
✅ More Stability and Control
✅ Better Move Mechanics
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🎯 Side Note: barbell squats have a high level of technicality and high demand and lots of nuances. No single person squats the same. What is shown here is what happens as you begin the initiation of the repetitions and where your body position is and how this can either positively or negatively affect the quality of your reps, sets, and technique .
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#squatting #exercisescience #lowerbody #legdayworkout #legtraining #lowerbodyworkout #posteriorchain

🔥Got Chains for Gains?🔥 WATCH AND LEARN, REA

🔥Got Chains for Gains?🔥
WATCH AND LEARN, READ CAPTION
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✅Chain setup is actually really easy for deadlifting. For the overwhelming majority of cases, it’s best to set up the chains in the middle as shown in this video. However, it depends on what your stance width is via very narrow or feet slightly rotated out and narrow or a hybrid (slightly wider than traditional) or sumo stance. Depending on how many chains you have in the middle and where your foot placement is, sometimes the chains may get in the way if they’re placed in the middle of the bar. However, for the vast majority of people, the chains should be placed in the middle.
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✅ Sidenote, if you put the chains in the middle of the bar and don’t want to negatively affect your stance you can buy EZ loaders from Elitefts, that are specifically made for deadlifting with chains and you further place them towards the outer knurling of the bar away from you.
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🔥 Stay Jacked Like Rocky IV!

🔥Are You Training The Anterior Oblique Subsyste

🔥Are You Training The Anterior Oblique Subsystems?🔥
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🔥The AOS consists of the contralateral hip adductors, internal and external oblique, rectus abdominis, transversus abdominis and adductor complex. As a result, a few things may now occur:
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Facts
1️⃣This system is a major player transferring forces from upper to lower body.
2️⃣This system develops upon crawling as a baby and allows you to function upright during walking, running, acceleration and deceleration and change of direction; making it possible for your leg to swing forward during gait and creating stability during the stance phase of gait.
3️⃣This system also lives in the transverse plane, so if you want power, it lives here.
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The biggest problems and how to correct them:
1️⃣Those with AOS dysfunction may notice overall lack of core stability, which is linked to low back, hip and groin pain.
2️⃣Issues also include lack of rotational strength, side bending, or perhaps a hip hike.
3️⃣Internally rotated hips and decreased hip extension, knee instability, sacroiliac pain and sacral jamming.
4️⃣Decreased ability for acceleration and deceleration in gait patterning.
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✅Scroll to see some exercises to enhance the AOS System
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✅Take-home message: Start working this system and get power!
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🔥Are You Butchering Your Sumo Deadlifts🔥 . T

🔥Are You Butchering Your Sumo Deadlifts🔥
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The set up is the most important part of deadlifts and if your setup is messed up from the start you will lack the ability to pull efficiently and lift heavier loads.
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✅ Your sumo stance is going to be wider than your conventional foot placement and with your feet about 15° externally rotated. The width of the sumo stance will vary depending on the person’s biomechanics and skeletal geometry Most people don’t understand that Sumo is a significant amount of Adductor work but also decreases the force arm and the range of motion therefore you can lift more. However it also has a great transfer to squatting and back squatting.
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Don’t ❌
❌Terrible Setup
❌Shoulders too far in front of bar
❌Not Vertical tibia
❌ Don’t squat your deadlift
❌ Hips/low back come up first
❌ Stop doing this. Not effective or efficient

Do this ✅
✅ Brace at the top. Bar over mid foot. Around 3rd shoelace
✅ Hinge Hips back ( shut car door with your a$$)
✅ Grab bar ( double overhand grip)
✅ Lock in with lats with straight arms
✅ Tuck chin. Stay tall.
✅ Vertical tibia.
✅ Pull Slack out of bar
✅ Pull off floor. Lock out with hips/glutes.
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🔥 Take-home message: If you follow the steps every single time for all setup, all reps and for every type of session, and be consistent you’ll be granted all of your awesome Deadlift wishes.
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🔥 What Gets You Stronger?🔥Trap Bar vs. Barbe

🔥 What Gets You Stronger?🔥Trap Bar vs. Barbell DL:
Listen, Watch, Read Below and Be Swole!
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It’s important for everybody to understand the difference between these two movements. Although very visible, there are many subtle differences.
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Trap Bar:
✅ More Vertical Tibia
✅ More Vertical Back Angle
✅ Neutral Grip Position
✅ Easier to Coach, Teach and Execute and Program
✅ Often more quad emphasis, depending on the type of trap bar, how high it is off the ground and your own biomechanics.
✅ Less Technically Demanding/Easier to get into position
✅ NOT used in Competition
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Barbell Deadlift:
🔥 More technically demanding/Higher CNS demand (as load goes up)
🔥 More horizontal back angle
🔥 More difficult to learn, coach and teach
🔥 Uses various grip positions (double overhand, mixed or hook)
🔥 Keep bar close to body
🔥 NOT a squat
🔥 Sumo variation and others
🔥 Used in Competition
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📌📌 Listen Up: this is not a “use this, or that“ post or thinking one lift is good or bad. You have to understand these differences in order to get the most out of whatever you choose as an exercise selection. Most people who go to the gym & a lot of coaches and trainers make exercise selection choices without knowing the nuances and “ WHY” they are choosing the movement for the program or person. Both movements are great and they both have pros and cons. It’s your job to understand all the details for each. I will always say.., never ever program something for a client or athlete if you have never done or tried in at least some form or capacity.
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PMID 21659894
PMID 26840440
PMID 29910442
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🔥Stop the Bullsh*t🔥 . 📌Save/Share for tru

🔥Stop the Bullsh*t🔥
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Folks, with ultra easy access to information nowadays, these dumb quotes still exist, & so many self-created and self promoted “experts“ with limited education and knowledge about deep science still make these types of erroneous advice & statements.
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🔥Here’s my advice: Take some time to actually know the real truth about basic sports nutrition, protein, supplements, and basic fundamental training principles. Stop listening to ignorant, uneducated, internet make a quick buck MFer’s who do nothing to enhance the scientific integrity and quality advancement of the health, fitness and strength training communities.
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❌ Stop❌ Collaborate and Listen Dr. JMike is B

❌ Stop Elevating Your Foot/Heel for RDLs❌
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Stop doing this stupid sh*t. Elevating the foot or the heels doesn’t do a damn thing for the hamstrings.
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❌. It does not lengthen the hammies. I have no idea why people still do this. The hamstrings are hip extensors and knee flexors… has nothing to do with the ankle.
❌ You cannot maximize hip hinge patterns
❌ Can’t properly coach/teach the hinge
❌ The stretching that you feel is likely more sciatic/tibial nerve and some maybe gastroc stretch too but , NOT hammy’s, never has been.
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Do This Instead:
✅ Do the same exact movement with no foot or heel elevation.
✅ Create better force production & hinge loading
✅ For added coaching cue, use a band or wall (shut the car door with your a$$ is good cue too) for client/athlete biofeedback to help maximize hip extension.
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🔥 Take-Home message: Start doing more effective movements in order to maximize your training programs, and use critical and analytical thinking skills.
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