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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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  • 53 years ago

drjmike
Is there a Best Workout Time? Here’s some new sc Is there a Best Workout Time? Here’s some new science! . 🥊 Save for updated Swoleness 🥊 Share with your workout homies & your thoughts 🥊 Stay Updated/Keep Notifications On . 🔥 Scroll for truth, which is this: The best time to work out is a time that fits your lifestyle and your schedule and what you can be consistent with. Read through, especially the real world practical section.
🔥Need to Build Glorious Glutes?🔥 . 📌 Save 🔥Need to Build Glorious Glutes?🔥 . 📌 Save this post for awesome glutes 📌 Share and booty building homie 🥇 Stay educated/Keep Notifications On . ✅Since everybody loves glutes, let’s review the main function and give you training tips to help you get glorious glutes. . 🔥 A powerful hip extensor, the gluteus maximus is suited to powerful lower limb movements and is involved in virtually most lower body lifts and exercises in all planes of motion. . 🔥 The Glute max via eccentric control is also provided when bending forward, and especially during certain hip extension movement like reverse lunge. 🔥 There’s 3 Glute muscles with upper and lower divisions and different fiber orientations and hip extension alone is what their best at. Glute Medius for example serves as an external rotator of the hip when the hip is in a position of flexion but also if you are standing and doing a single leg. Frontal plane abduction about 30° also works Glute medius like standing cable frontal plane abduction & is part of the Lateral Subsystem & provide frontal plane stability and are mostly involved in the single leg support. Glute Medius also works in conjunction with the TFL & works in conjunction with glute max and min. . 🔥 With Glute max has several stability roles, including balancing the pelvis on femoral heads, thus maintaining upright posture, and helps with lateral rotation of femur when standing assists raising the medial longitudinal arch of the foot. . 🔥 Each of the different fiber orientations of glutes permits different exercises, angles, reps, loads, speeds, and equipment, all of which need to be trained regularly to maximize glute function and aesthetic appeal. . ✅ Bottom Line: Do a variety of exercises, different sets, different reps, different speeds and different implements. Get & Build Glorious Glutes . 🎼 My World Vid cred @fitlikelori
🔥Stop the Bullsh*t🔥 . 📌Save for future hu 🔥Stop the Bullsh*t🔥 . 📌Save for future humor 📌Share with all your Homies 💰 Stay Updated/Keep Notifications On . 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. . 🔥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. . .
🔥Got Shoulder Mobility🔥? . 📌Save for Shou 🔥Got Shoulder Mobility🔥? . 📌Save for Shoulder Days/Knowledge 📌Share with all your homies 💰 Stay educated/Keep Notifications On . ✅ A strong, healthy and resilient shoulder girl requires adequate mobility, coordination, and strength of the rotator cuffs and scapular muscles and must work in combination with other prime movers in the shoulder such as the delts, pecs, and lats for efficient and strong movement. ✅ Great scapula movement is commonly referred to as “scapulohumeral rhythm.” Here’s a breakdown of the muscles and associative movement patterns. Facts: 1️⃣. The scapula serves a variety of functions including: Elevation: with upper trapezius and levators Depression: lower trapezius Retraction: Rhomboids, lower and middle trapezius Protraction (abduction): Upward rotation: upper and middle trapezius 2️⃣ When the arm moves, the scapula must lift upward or elevate, rotate away from the spine, slide away from the spine, and posterior tilting. If the shoulder blade doesn't help the arm, then excessive stress is placed on the shoulder joint because it bears more than its share of the load. . 🔥The biggest issues and practical applications: 11️⃣Imbalance between these muscles can interfere with optimal biomechanics of shoulder movement leading to various compensations. 2️⃣ For Example, poor scapular depression leads to poor technique on upper body pull exercises because your scapulae tend to stay in an elevated position. This restricts scapular mobility and forces you to rely on arm strength and lumbar extension (for momentum) to lift the weight. . .✅ Take-home message: Understand basic shoulder mobility patterns and the muscles associated with those patterns and how they work with various exercises and movement combinations. .
❌Stop Doing This Dumb Stuff❌ . 🥇 Read & Sav ❌Stop Doing This Dumb Stuff❌ . 🥇 Read & Save to make better glute gains 🥇 Share with your gym homies 🥇 Stay updated/Keep Notifications On . Not sure who needs to hear this, but doing kickbacks on a stair machine this way does not grow your glutes. . ❌ There’s absolutely zero load here and you’re not loading the tissue & the muscle properly. Even if you use ankle weights, it’s still not enough progressive overload and it just becomes a repetitive motion with junk volume and not quality reps. ❌ She’s only extending the leg back straight a little and not about a 30°-45° angle and the range is limited. ❌ Can’t maximize hip extension unlike hip thrust or RDL’s . ✅ There’s 3 Glute muscles with upper and lower divisions and different fiber orientations and hip extension alone is what their best at. Glute Medius for example serves as an external rotator of the hip when the hip is in a position of flexion but also if you are standing and doing a single leg. Frontal plane abduction about 30° also works Glute medius like standing cable frontal plane abduction & is part of the Lateral Subsystem & provide frontal plane stability and are mostly involved in the single leg support. Glute Medius also works in conjunction with the TFL & works in conjunction with glute max and min. . ✅ So stop doing these silly kickbacks that do nothing for the glutes, and use these other movements for more effective Glute growth: ✅ Bottom Line: Do a variety of exercises, different sets, different reps, different speeds and different implements. Get & Build awesome glutes including ▶️ Nautilus Hip Thrust, RDL’s and all variations, , Banded Lateral Step-ups, Standing Cable abduction (frontal plane ) with foot/leg out about 30°-to 45° or diagonal, BB or SSB Reverse Lunges, Side-Lying Abduction, Banded DB RDL’s, Single Leg Hip Thrust & Bridges, 45° hyper’s, Reverse Hypers, Glute/Ham Raise, 45° back extensions, etc .
🔥 Listen Up🔥 . 🥊 Share with all your work 🔥 Listen Up🔥 . 🥊 Share with all your workout homies 🥊 Save this so you know what NOT to do 🥊 Stay Educated/Keep Notifications On . There are literally thousands of exercises to choose from, more effective program implementing and things that actually work. . ✅If your coach or trainer can’t tell you the WHY, then they have no business showing you the HOW, and have no idea what effective training is. Be better! . ✅This is not an exhaustive list but these are many of the most common. . .
🔥 Does Caffeine Help Your Brain Gains?🔥 . 📌Save for Caffeine Swoleness 📌Share with your Caffeine addicts 💰 Stay updated/Keep Notifications On . ✅Caffeine is the most widely consumed drug in the world. It has been used as a performance enhancer for decades. It stimulates central nervous system arousal and activity, enhances neurotransmitter release and muscle firing rates, and is well your MFing Brain! . ✅However, there is a large inter-individual variability on how people respond to caffeine as there are responders and non-responders via genetic variations which determines how fast or slow caffeine metabolizer you may be. . .🔥Bottom Line : Caffeine works! Get on it! .
🔥 How’s Your Deficit Reverse Lunge?🔥 . 🥊Share with your leg homies 🥊 Save for better reverse lunges 🔥 Stay Updated/Keep Notifications On . Reverse lunges, and deficit reverse lunges are an awesome assistance exercise for lower body. Elevating the front or back foot is also an excellent way to get extra ROM through the workout leg. . Stop Doing (1st Slide) ❌ Back leg doesn’t go lower than step ❌ Lack of ROM and deeper Hip Flexion ❌ Not effective technique . Do This Instead (2nd Slide) ✅ Creating better deficit ✅ Back leg extended/dropping below step ✅ Extra ROM and deeper Hip flexion . 🔥Take-home Message: Regular lunges and split squats are great too. If you don’t have the mobility just yet you can certainly be more conservative with both feet on the ground. Can use DB’s, KB’s or Barbell or Safety Squat Bar, sandbags, etc. . Also, the deficit doesn’t need to be really high off the ground. Can use a 45lb bumper plate, adjustment step or similar. Great for slight deceleration/eccentric activity, , some unilateral motion/hip extension, deeper hip flexion and major glute gains. . .
🔥Need Better Rear Delt Action..Here’s how.. . 🔥Need Better Rear Delt Action..Here’s how.. . 🥊 Read and Save to make progress 🥊 Share with your gym homies 🔥 Stay updated/Keep Notifications On . ✅I haven’t posted anything about rear delt training in a long time, but wanted to help all of you out by sharing some tips and tricks, when doing reverse fly for rear delts. . ✅I’ve made this error many times in prior training years and have since corrected it and there’s really no need to go really far back when doing this movement. Going further in the range of motion gets more tyrannosaurus traps and Lord rhomboids involved as they will adduct the scapula. . ✅The better player is to reduce the range of motion. Yes, the scapular still moves with some retraction and adduction. This is not one of those “good” or “bad” exercises or some stupid shit like many like to categorize. If you’re wanting to focus more on rear delts, then just reduce the range of motion. If you want to have more trap and rhomboid gains , then just do a bunch of various types of rows. I’ve shown many examples here on my page before with that. . 🔥 Try this out and stay strong, jacked and tan! .
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