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Better human performance starts here Better human performance starts here Better human performance starts here
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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 body and [...]

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drjmike
There’s a lot of different types of protein out There’s a lot of different types of protein out there but this is a guide to help trainers and coaches understand the basics of what the most common protein powders are. This explains the pros and cons of each and the corresponding backing research and scientific evidence that is still lacking in this area. . These are some of the most common protein types that will help you better identify and guide you through the training and nutrition process. . ✅Click the link in the bio to read the full article. .
🔥Are you Challenging Your Core Movements🔥 . 🔥Are you Challenging Your Core Movements🔥 . TAG—SAVE—SHARE with your Homies. 🔥The core is often trained to stay stable or resist movement, leading to a greater force transfer, especially during rotation. It’s meant to enhance performance by controlling spinal movement and not going into unwanted positions through repetitive awkward movement that may aggravate it. . 🔥Many people look for various unique core exercises to try, so here are some that you can add in your training to add more spice to your arsenal. . ✅Try out these workouts: . .✅ Landmine Movement: Try 3 sets of 5 reps each side ✅ Half Kneeling Banded Press/Punch: Try 3 sets 6 reps each side. Go slower. Press/Punch through the obliques NOT chest ✅ KB around the worlds: Go for 30-45 seconds in various directions. Maintain stability of foot and Torso. .
There are literally thousands of exercises to choo 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. . ✅TAG—SAVE—SHARE with your workout homies and give your thoughts. . .
🔥Do you need a CREATINE loading phase? 🔥 SA 🔥Do you need a CREATINE loading phase? 🔥 SAVE—SHARE—TAG . ✅This seems to be a never ending question whenever people discuss CREATINE. Rightfully so which is often based on new research that gets published throughout over time . So let’s discuss real quick: ✅The study compared low doses of creatine to a placebo group to determine if you can achieve the same ergogenic effect without a loading phase. 36 male university students engaged in resistance training were randomly divided into (randomized, double-blind, placebo-controlled clinical trial) three groups: group placebo (GP), group supplemented with creatine 3 g/day (3G), and group supplemented with 5 g/day creatine (5G). The subjects were tested for maximum muscle strength (1RM), upper body muscle endurance and abdominal muscle endurance before and after 7, 14, 21, 28, and 35 days of creatine supplementation or placebo and performing standardized resistance training. . ✅After 35 days of supplementation and training, all groups showed a significant improvement in the 1RM test. The percentages of strength increase were significantly higher in the groups supplemented with creatine. . ✅A few quick sidenotes: The study used 100% of micronized creatine monohydrate, not some other shitty creatine form that doesn’t do anything. Second, about 20 to 30% of people that take creatine are NON-responders. But the overwhelming majority of people that do take creatine respond very well to creatine if you’re more of an anaerobic athlete and if you have a higher percentage of type II muscle fibers, which is primarily based off genetics. . ✅The true answer is yes males and females can take creatine and use creatine supplementation has a whole host of benefits and across both anaerobic and aerobic sports and throughout the year. The type of creatine and a loading dose is the same for all populations although variability exists within individuals and is one of the most effective and safe supplements in the world of sports nutrition. It’s even highly effective in various clinical populations, & also has tremendous positive effects with brain and cognitive performance and immune system markers. . 🔥✅ Creatine FTW 🔥 .
When it comes to training for strength, hypertroph When it comes to training for strength, hypertrophy and high in sports performance involving Acceleration and Deceleration, hard-core hamstrings can never go wrong. . ✅There are numerous ways to fully develop and train the hammies through a whole host of exercises and angles to maximize your physique. So, here are some good examples about what you can do to train hardcore hamstrings. . 🔥 Take-home message: There are many common exercises and unique examples to choose from. Don’t forget about utilizing different angles, tempos, and altering foot positions 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. . .
🔥Need some spicy Unconventional Glute Training? 🔥Need some spicy Unconventional Glute Training? 🔥 . TAG—SAVE—SHARE Since everybody loves glutes, let’s review the main function of the muscle group in helping you to gain the best results in your training. . 1️⃣A 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. 2️⃣Gluteus max and hamstrings work together to extend the trunk from a flexed position by pulling the pelvis backwards, for example standing up from a bent forward position. In addition, eccentric control is also provided when bending forward, and especially during certain hip extension movement like reverse lunge. 3️⃣Gluteus 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. 4️⃣Each 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. . 🔥 Scroll to see some unconventional glute exercises to incorporate during your leg days that can compliment your direct glute work. . 🇺🇸 Take-home message: NO GLUTES!..No Glory! .
🔥Got Eccentric Overload?🔥 . ✅It’s no sec 🔥Got Eccentric Overload?🔥 . ✅It’s no secret that Eccentric Training and Eccentric exercises produce a lot of performance gains for Strength and Hypertrophy and are used by all able-bodied populations. However, one of the most misunderstood and misapplied training concepts is Eccentric Overload. Most people think ECC overload is simply slowing down the eccentric \muscle lengthening component of a lift. But this is not the case. That’s just slowing the weight down via “negative“ and emphasizing the eccentric repetition for 3 to 5 seconds. . ✅Does Eccentric training produce more force and tension vs. Concentric movements? The true answer is NO. The reason people think it does is because the weight is lowered because you are VOLUNTARILY reducing the contractile force of the muscle to the point where it becomes lower in the counterforce of the load. As stated above, lowering the weight for 3 to 5 seconds does not produce more force versus concentric portions. See the diagram here to understand how it works. . ✅Eccentric overload or maximum eccentric contraction requires a max effort muscle contraction. During max eccentric contractions, the counterforce of the load should exceed the shortening force produced by the max effort muscle contraction. Meaning the amount of weight that you lower should far exceed that of what you do to shorten the muscle ( think bicep curls here). Therefore the muscle experiences very high tension and very high mechanical stress in order to facilitate further adaptations for strength and hypertrophy. . ✅Take-home message: You should perform the eccentric overload by using a load that prevents the muscle from shortening ( concentric) or maintaining its length ( isometric) during a max effort contraction. .
🔥Is your Tibialis Anterior Strong?🔥 . TAG— 🔥Is your Tibialis Anterior Strong?🔥 . TAG—SHARE—SAVE ✅The tibialis anterior and the fibularis form a sling around the foot and helps to control foot inversion and eversion. This impacts transverse plane rotational motion of the torso. Even though they are antagonistic to one another, they work together in moving the first metatarsal into the medial arch. . Facts: 1️⃣It is active during the first phase of gait and contracts eccentrically from heel strike to toe-off. Involved in inversion and adduction of the foot. 2️⃣Its main function is to decelerate the foot during the initial plantarflexion to clear the foot during toe-off. 3️⃣TA is the primary dorsiflexor of the ankle with synergistic action of extensor hallicus longus, extensor digitorum longus and peroneals. . The biggest issues and how to solve them: 1️⃣Muscle test the tibialis anterior / posterior and fibularis. You often find inhibition in one or both of these muscles in relationship to the eversion muscles (fibularis). Inhibition leads to instability in the ankle complex and overcompensation higher up the movement chain. 2️⃣Soft-tissue releases the tibialis posterior / anterior and fibularis. 3️⃣Use K-tape or Rocktape on the tibialis anterior and posterior, which may add proprioceptive feedback via stimulation to mechanoreceptors of the skin. 4️⃣ Use a variable resistance band to strengthen inversion and eversion patterns of the foot before standing. . 🔥Scroll to see some movements that enhance TA function and strength. . 🔥Take-home message: Don’t forget about the smaller, yet powerful muscles. Everything is connected.
🔥Got RFD?🔥 . ✅Rate of Force Development is 🔥Got RFD?🔥 . ✅Rate of Force Development is one of the most crucial aspects of sports performance in a wide variety sports and explosive maneuvers.RFD is a combination of increases in muscle-tendon stiffness, enhanced muscle force production and increases in neural drive during the early phase of the SSC ( stretch shortening cycle). . ✅RFD has been linked to better jump, sprint, cycling, weightlifting. and golf swing performances. Elite-level sprinters have better RFD vs. well-trained sprinters. Power trained athletes have greater RFD vs. non-power trained athletes & Power trained athletes have greater RFD vs. endurance athletes. . ✅Various Methods of training have been shown to enhance performance (such as Olympic Weightlifting & plyometrics, and balance training), and explosive power and acceleration movements in trained and athletic populations. . ✅Bottom Line: Train more power in a variety of methods, speeds, loads, directions, and different times of the year! . .
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