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 Ten critical components of program building
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Ten critical components of program building

There are hundreds and even thousands of workout routines out there. However, as I have mentioned time and time again, the complex workouts are not always the most effective. Full […]

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  • ✅ Not sure who needs to hear this..but taking the stairs will do more for you than taking some ineffective wallet sucking “fat burner”! 3 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 5 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 5 months ago
  •  @jbryanmann   @jbryanmann  great work bud. Much deserved! 🔥💪 5 months ago
  • ✅ Reality check: If all you do is live in the same rep range, you’re going to be getting the same results, thus can… https://t.co/iD6jreN9Qx 8 months ago

drjmike
🔥Want some added posterior chain strength in yo 🔥Want some added posterior chain strength in your training? 🔥 . 📌 Save for added posterior chain gains 📌 Share with your training homies 💰 Add me to your favorites ✅ Posterior chain requires often higher volumes of work coupled with high degrees of mechanical load/tension & variations over time. . ✅ There are literally hundreds of posterior chain 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. . .
🔥Got Hypertrophy?🔥 READ BELOW . 📌 Save fo 🔥Got Hypertrophy?🔥 READ BELOW . 📌 Save for Hypertrophy Truth 📌 Share with all your gym homies 💰 Turn on Post/Story Notifications ✅Are you aware of the multiple mechanisms responsible for muscle Hypertrophy and getting swole? . ✅There is more than one way to stimulate muscle hypertrophy. . 🔥The three main mechanisms that we are all familiar with as it relates to muscle hypertrophy are: - Muscle Damage - Metabolic Stress - Mechanical Tension (main driver of hypertrophy) ✅ . 🔥In addition, nutritional, growth factors and various physiological pathways (i.e. mTOR pathway) play an active role. Furthermore, satellite cell proliferation in response to muscle damage and to other anabolic hormones that lead to further increases in protein synthesis and thus hypertrophy play a key role as well. . 🔥Although a certain training volume threshold exists, (bell-shaped curved) muscle growth is mainly driven by mechanical tension. It is created by a high degree of both force and effort. In other words, volume is needed (to a certain point) to maximize adaptation which then has a point of diminishing returns. These concepts can be further understood by both the force velocity relationship and length-tension relationship to muscle. . 🔥Keep in mind: the greater the number of muscle cross bridges that form, the more actin and myosin cross bridges that exist per cross-sectional area, and the higher the degree of force generation and mechanical loading that can take place. Mechano-receptors detect these increases in cross bridges and tension. . 🔥Take-home message: These mechanisms and how they operate together is the key to maximizing muscle hypertrophy and maximizing overall muscular development. MECHANICAL TENSION IS KEY! Get Gains! ! . .
🔥Need Stronger Shoulders?🔥 . 📌 Save for S 🔥Need Stronger Shoulders?🔥 . 📌 Save for Stronger Shoulders 📌 Share with your training homies 💰 Turn on Post/Story Notifications for drjmike 🏋️‍♀️ . ✅ Do you need some added Cajun spice to your ShoulderTraining ? Try some of these unconventional but practical shoulder movements to add into your training. . ✅Not everything is a dumbbell or a barbell..be creative. Building shoulder strength comes in many formats and variations. You must attack all angles of the shoulder through a variety of angles, equipment, tempos, etc. .
🔥Got Strong AF Adductors?🔥 . 📌 Save for 🔥Got Strong AF Adductors?🔥 . 📌 Save for jacked Adductors 📌 Share with leg homies 💰 Add me to your favorites . ✅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. . ✅Here’s a breakdown of the muscle itself and the biggest issues commonly seen: . 🔥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). . . 🔥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. . ✅ Scroll to see some movements for awesome adductors. . ✅ 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. . .
🔥LIGHTWEIGHT BABY!!🔥 Are you using mental im 🔥LIGHTWEIGHT BABY!!🔥 Are you using mental imagery to gain higher levels of strength? . 📌 Save to get more jacked 📌 Share with homies and yell “lightweight baby” 💰 Add me to your favorites . . ✅Over a 12-week training program, 2 groups of high-level kickboxers completed an identical training program focusing on the half Squats, med ball throws, bench press and countermovement jumps. One group utilized “motivational self talk“ during the rest between sets, while the second group did not. . ✅Post training, the mental imagery group performed 30 minutes of motor imagery training. This was defined as imagining themselves performing each exercise, looking out through their own eyes, and maximally exerting themselves through the exercise. The other group performed “neurocognitive tasks“, which were very vague and not explained well. . ✅The results showed that after 12 weeks, the mental imagery group had superior outcomes for all exercises used. While this is not the first study to assess positive mental imagery, it does a positive effect on performance. . 🔥Bottom line: Mental imagery is very undervalued and not always discussed with traditional training variables but it’s definitely encouraged that you use it. LIGHTWEIGHT BABY! . .
🔥What’s the Truth about EPOC?🔥 . 📌 Save 🔥What’s the Truth about EPOC?🔥 . 📌 Save for hardcore facts 📌 Share and take them to school with truth! 💰 Turn on post/story Notifications . ✅EPOC, technically known as Excess Postexercise Oxygen Consumption,and more generally known as exercise afterburn, has been widely publicized as an explanation for the benefits of high intensity interval training. It’s the recovery period after exercise where there is elevated oxygen consumption. It’s essentially an elevated metabolic rate after exercise. ✅The purpose of EPOC is to restore the body to its resting state and create adaptations. The main argument is that if EPOC is greater after high intensity exercise, a greater metabolic rate exists for longer periods of time. By that logic, you would burn more calories leading to greater fat loss. However, this is often overstated. . ✅At the start of exercise, the anaerobic energy systems supply the needed ATP for this work. The energy provided during this deficit phase of exercise is employed until a steady state is reached, thus the oxidative system is the dominant energy system being used. Those that are highly trained get to a steady state much quicker vs. untrained. . ✅Here’s the real deal. The two biggest factors affecting EPOC are exercise intensity and duration, with intensity being the #1. Some studies have found that EPOC may last up to 72hrs, while others have found it to be much shorter or even a few hours. The large range of EPOC durations is due to differences in exercise intensity, duration and study methods. Despite sensational claims, recent studies conclude that the EPOC effect is fairly small, making only a minor contribution to fat loss. There are also large individual differences in EPOC responses in addition to many factors contributing to EPOC. . ✅Take-home message: Those that claim interval training is far superior vs. steady state cardio (or that steady state cardio is bad for you), and use EPOC to back up that claim, they are mistaken. You’ll likely burn the same amount of calories either way. Remember, the biggest driver of fat loss is caloric deficit. . .
🔥Do these fitness myths annoy the fu*k out of y 🔥Do these fitness myths annoy the fu*k out of you?🔥 . 📌 Save for real truth 📌 Share with your training homies 💰 Sign up to my email list (see website in bio) . ✅ With ultra easy access to information nowadays, these myths still exist, & so many self-created and self promoted “experts“ with limited education and knowledge about deep science still make these types of erroneous statements. . 🔥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. . .
🔥 Are You Performing Step-Ups Correctly? . 📌Save for Better Step-Ups 📌Share with your leg homies 💰 Add me to your Favorites . ✅ Step-ups can be a great exercise for quads and glutes but the vast majority of people butcher this exercise. . ✅ 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 . ✅ 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. . . Vid cred @fitlikelori
❌Stop Doing Good Mornings Like This❌ . 📌Sav ❌Stop Doing Good Mornings Like This❌ . 📌Save for better training 📌Share with all those who need this 💰 Add me to your favorites . I recently had followers request I do a post about this so here it is: I’m not sure who needs to hear this but the seated good morning is NOT a glute movement. In fact, it’s a very poor choice for exercise selection. . SEATED ❌ There’s no glute involvement/glutes unloaded (YOU’RE SEATED,shocking isn’t it?) ❌ Too much thoracic and lumbar flexion ❌ Little transfer to heavier loads ❌ Poor technique/Not Efficient . ✅Normal Standing✅ ✅ Glutes are stretched under load with proper hinge pattern ✅ Better Load transfer ✅ Coming out of the bottom, the glutes shorten to posterior tilt the pelvis and extend hip as the erectors provide a stronger concentric completion of the exercise. . 🔥 On a side note the good morning should be reserved for advanced and elite lifters. It’s not something that novice and intermediate trainees should be doing because of the high technicality. The load has to be high enough in order to transfer to heavier loads for squats and DL and is a poor choice for Hypertrophy. There are more effective options to choose from like RDL‘s, SLDL, reverse hyper’s, 45° back extensions and variations. Be smart and choose exercises accordingly via clients and athletes capabilities. If you decide to incorporate good mornings, at least you know how to do it correctly now. .
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