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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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drjmike
🔥 Got Reverse Lunges? . 📌Save for better rev 🔥 Got Reverse Lunges? . 📌Save for better reverse lunges 📌 Share with your leg homies 💰 Keep post/story Notifications On . It’s still amazing to me how so many exercises that are very simple to do continue to get butchered so we can definitely address this one here. Let’s educate: . There’s a lot of different variations you can do and with different equipment, but the same technique still applies. Often when using single arm reverse lunges, or using a safety squat bar, you can often extend the back leg even further, depending on your leg/ stride length and if there’s any movement restrictions. You can also use KB’s, sandbags, specialty bars, wear a weighted vest, alternate legs, do slow tempos, faster tempos, and iso-holds at the bottom. . ✅ Take-Home message: Reverse lunges are an awesome exercise and assistant movement to add in your lower body days with a lot of versatility. Be sure to add them in. . .vid cred @fitlikelori
🔥Got Sartorius Strength?🔥 . The sartorius, 🔥Got Sartorius Strength?🔥 . The sartorius, a well forgotten muscle that is most important to hip flexion, abduction, and lateral rotation of the hip and medial rotation of the knee. . 📌 Save for Later 📌 Share with your workout homies 🛎 Turn on Post & Story Notifications. . The sartorius gets its name from the Latin word, “sartor,” which means tailor. No, NOT Taylor Swift. It means the muscle resembles the ribbon tailors used to cross their leg in order to create a working surface for needle work. 🔥The “s” shaped muscle is the longest muscle in the body. This muscle plays an important part in stabilization of the pelvis—especially in women. . 🔥Trigger points on the sartorius often go together with trigger points on the rectus femoris, vastus medialis, fibularis, and adductor longus, brevis, and magnus. The muscle can also cause pain on the inside of the knee. The pain can be mistaken for patella-femoral pain syndrome or runner’s knee. . 🔥Numerous contact and combat sports can have a direct hit to this area and cause injury and pain such as hockey, MMAmma, rugby, football, basketball, and kickboxing. Swimmers, dancers, and soccer players are more prone to sartorial issues as well. . 🔥Emphasis on sartorius can be utilized during greater degrees of hip flexion or a combination of flexion and medial/lateral rotation. . 🔥Scroll to see some movements that show these combinations. . ✅Take-home message: Understand how this muscle works so you can make sure it stays strong. You need it! . .
🔥Should you train harder or train smarter? 🔥 🔥Should you train harder or train smarter? 🔥 . 📌Save to get smarter and jacked! 📌Share with all your training homies 💰 Keep Notifications On . ✅Training hard is great but you also need to train smarter. Training smarter allows you to train harder and allows for enhanced longevity! . ✅Training hard and training smart both are effective but it only matters what you’re able to recover from! . . .
🔥 Got Beta-Alanine?🔥 Scroll Through and Get 🔥 Got Beta-Alanine?🔥 Scroll Through and Get Gains . 📌 Save to use for great workouts 📌 Share with your supplement & science homies 💰 Sign up for my newsletter (website in bio) . ✅Beta alanine is no doubt a highly effective supplement and often does not get the love it deserves. It has actually been around for a long period of time & one of the first research publications was actually around 2010 in football players with a 10 week study. . ✅Most people don’t know that BA in terms of its physiological mechanisms does the exact same thing as creatine only the dose is slightly different and you have to use for a longer period of time consistently to see results. . ✅Scroll to see some of the more recent science summaries on the effectiveness of beta alanine. Definitely worth it. . .
🔥Got Bench Press Speed?🔥 . 📌 Save for bet 🔥Got Bench Press Speed?🔥 . 📌 Save for better Bench Press Days 📌 Share with your Bench homies 💰Add me to your favorites . Tsunami bars are a rare find in most gyms but highly effective and great transfer for speed and power. It can be used for max effort and dynamic effort. . 🔥Here’s how it works🔥: . ✅ it develops, tremendous reversal, strength during both Concentric and eccentric with high velocity for each contraction. By reversing the weight before it touches your chest, you can’t “ride the bounce” on the way up. Due to the continuous movement, you have to initiate the eccentric by “decelerating” as quickly as possible as the weights are still moving upward while also exploding through the concentric phase. Meaning, a higher degree of deceleration is at play here. The bar “gives” or oscillates more depending on what exercise you use and if you do pause reps or continuous reps. .. ✅ The bar “gives” and the thicker diameter makes it much more comfortable on the elbows but also has good grip requirements. . ✅.A key difference with this bar vs. the regular barbell are the set and rep ranges. It takes a good 4-5 reps to maintain a constant bar velocity, hence, you’ll have to do more reps with a given set but keep the sets low to moderate. For example 5x5, 6x6 or 6x8 vs. traditional speed bench with 8×3 or 10 to 12×2-3. . ✅The stability & small muscle group activation is definitely much greater vs. normal bar. Your technique should remain the same so pay attention that the upper body/totally body stays tight as usual. . ✅ This bar can also be used for overhead pressing, Zercher squats, back squats, step-ups, rows, reverse lunges, and barbell complexes. . ✅ The only slight negative is that you need to pay attention when loading/unloading the weights. If you try to unload it like a regular barbell, the bar will flip over because it’s a lighter bar vs. normal 45 pound bar. . 🔥 Lastly, if you don’t have a tsunami bar, you can still use a regular barbell, or neutral grip bar for bench, or other various speciality bars for squats, and reverse lunges, etc. . 💯GET JACKED AF💯
🔥Are You Butchering Your Face Pulls?🔥 . 📌 🔥Are You Butchering Your Face Pulls?🔥 . 📌 Save for better Face Pull Technique 📌 Share with your Shoulder homies 💰 Add me to your Favorites . ✅This is another one of those exercises that you see get completely annihilated in the gym. Face pulls are a great assistance exercise to train rear delts, rhomboids, middle trap, Teres minor as well as Infraspinatus, although the majority of the emphasis is on rear delts. Great exercise for shoulder posture, reinforce mind- muscle connection with the upper back and scapular stability. and training small muscle groups. . 🔥It doesn’t matter if you’re standing, seated or half kneeling, you still want to execute the exact same technique and cues. Stop: : ❌ Jerking the Rope ❌ Pulling towards Chest ❌ Pull with Biceps ❌ Internally Rotated Shoulders Do This Instead: ✅ Lead with Elbows. Maintain higher Elbows. Keep Thumbs Up ✅ Think of Pulling UP and OUT. ✅ Pull Rope above/or at head controlling the pull. ✅ In other words, focus on pulling straight towards your forehead. It should almost look like you’re doing a back double bicep at the peak of the contraction. . . 💯💯 Take-home message: Understand and do the small things correctly and you will go a hell of a lot further in your training. . .
🔥Do You Know the Difference between B-Stance RD 🔥Do You Know the Difference between B-Stance RDL vs.Single Leg RDL?🔥 . 📌 Save this post for Leg Days 📌 Save with your leg homies 💰 Keep post/Story Notifications On . As most of you know, there’s a wide variety of bilateral and single leg movement variations out there. They’re all effective and some transfer well for others. It’s important that you try a wide variety of exercises and movement to see what works best for you. . 🔥B-Stance RDL🔥 ✅ More narrow, split stance, or staggered foot position with most of the weight through the working leg, and the other is used to stabilize. ✅ The stability requirement is significantly less but you can utilize heavier loads for this variation as long as you focus on pushing through the working leg and added hip extension/hinge as much is possible. 🔥Single-Leg RDL🔥 ✅ More True Single Leg ✅ More Stability Required so less loading. However, you can change this slightly by doing more single leg deadlift with greater knee flexion as you go down and can load pretty heavy on the glutes. ✅ Focus on extending the back leg and not rotating and maintaining neutral spine and staying tall. . 💯 Bottom-Line: Both are great movements and can be utilized throughout a given training cycle. They both have a place. Try both of them out and get more gains. . .vid cred @fitlikelori
🔥Got Glute Medius?🔥 . 📌Share with all you 🔥Got Glute Medius?🔥 . 📌Share with all your homies that love Glutes 📌Save for Extra Glute Gains 💰 Turn on Notifications . Since everybody loves glutes, let’s talk about Gluteus Medius (GM). GM is one of the three primarily glute muscles. Here’s a breakdown of the muscle and the biggest issues commonly seen: Facts: 1️⃣The role of the gluteus medius during activities such as walking and running is to dynamically stabilize the pelvis in a neutral position during single leg stance. 2️⃣It also serves as an external rotator of the hip when the hip is in a position of flexion. 3️⃣It is a part of the Lateral Subsystem. These muscles provide frontal plane stability and are mostly involved in the single leg support phase. . The biggest problems and practical application: 1️⃣Often the inhibition of the GM is associated with a valgus knee and foot pronation. This is frequently seen in many athletes during various activities like squatting and landing mechanics via lack of stability. 2️⃣The GM also works in conjunction with the tensor fascia latae and the TFL works in conjunction with the glute max and minimus. If one or two of these become inhibited, other surrounding musculature can become facilitated or overworked. 3️⃣Frontal plane related injuries are highly common in sports performance, particularly in the knees. Sports such as football, tennis and basketball need a strong synchronized Lateral Subsystem for efficient, risk-free performance, hence a strong gluteus medius. . 📍Scroll to see some movements that strengthen the GM. . 🇺🇸 Take-home-message: The glutes are the powerhouse of the body and force production. If you are experiencing any of the above issues in the lower body, don’t forget about working the gluteus medius. It’s often overlooked, but it will make a difference in your lower body training. . . .
❌ Stop Doing Upright Rows Like This❌ . READ I ❌ Stop Doing Upright Rows Like This❌ . READ IT. TAKES 45 seconds! . 📌 Save for better shoulders 📌 Share with your Homies . This exercise has actually been around for a long period of time and it continues to get slaughtered. With most things and lifting it comes down to execution. If you do this correctly and do NOT have current shoulder impingement or subacromial impingement, then you could use his exercise safely. . 🔥Does It Cause Impingement?🔥 When doing this exercise, your arms are internally rotated, and raised above shoulder height, which leads to compromise shoulder positions. Typically, when you raise your arm overhead your shoulder will naturally want to go into the external rotation to prevent impingement. Normal shoulder elevation requires the arms to externally rotate to prevent subacromial impingement. Thus, elevating the arm overhead with internal rotation as done with the upright row may directly cause subacromial impingement or perpetuate any previous issues. Previous studies indicate that impingement typically peaks between 70° and 120° of glenohumeral elevation (PMID: 8956588, PMID: 10370995, PMID: 9771582) ❌ Stop Doing❌ Elbows too high Excessive wrist flexion Pulling the bar way above 90° ✅ Do This Instead✅ Pull through the elbows not the wrist Finish at or just below 90°, which is right at your sternum area on your chest. If you experience impingement, do another exercise Use a grip with that’s wider than shoulder width as this will decrease amount of arm elevation, lowering the risk of impingement and also shown to increase trap activity with increasing grip with (PMID 22362088) 🔥 Take-Home Message: I’m personally not a huge fan of upright rows because there’s more effective movements to choose from. Here’s a short list for better alternatives: Standing OHP (DB, KB, neutral bar, Single arm, etc) Lat Raise in scapular Plane with a slight forward lean which is 30° adducted from pure frontal plane and push your hands into the walls instead of lifting up Use a Landmine attachment Do power shrugs and high pulls Log press or sandbags . .
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