• Home
  • Story
  • Services
    • Fitness Enthusiasts
    • Specialized Athletes
    • Trainers & Coaches
  • Events
  • Media
    • Articles
    • Research
    • Podcasts
  • Contact
  • Coaching
    • Coach Education
    • Sports Performance Training
    • Speaking Request
Better human performance starts here Better human performance starts here Better human performance starts here
  • Home
  • Story
  • Services
    • Fitness Enthusiasts
    • Specialized Athletes
    • Trainers & Coaches
  • Events
  • Media
    • Articles
    • Research
    • Podcasts
  • Contact
  • Coaching
    • Coach Education
    • Sports Performance Training
    • Speaking Request

Podcasts

*Check out these podcasts I have done for Iron Radio discussing a variety of performance aspects.

> SCW Mania Fitness: The Big 3 – January 2022

> Ask Christina Podcast – August 2020

> Moving Dialogues – May 2020

> Level Up Podcast – April 2020

> Iron Radio- Starting Strongman with Kalle Beck- January 2015

> Iron Radio- Doses, Doses, Doses- January 2015

> Iron Radio- Eccentric Update with Keith Norris- January 2015

> Iron Radio- Year in Review- January 2015

> Iron Radio- Eating Large- December 2014

> Iron Radio-News and Mail- November 2014

> Iron Radio- Sport Nutrition Research with Dr. Chad Kerksick- November 2014

> Iron Radio- Orthopedics for Lifters- October 2014

> Iron Radio- Explosive Power for Strongman with Matt Vincent- October 2014

> Iron Radio- Sport Nutrition Research with Dr. Bill Campbell- October 2014

> Super Human Radio #1399 (superhumanradio.com). Topic “Overreaching and Overtraining, Eccentrics, Training to Failure”. April 29th, 2014.

> Iron Radio- Research Roundup April 2014

> Iron Radio – Pre-Workout Stimulants and Supplements – November 2013

> Iron Radio – Eccentric Training- April 2013

> Iron Radio – Training Through Life’s Challenges – August 2012

> Iron Radio – Different Training Splits- 2010

> Iron Radio – How Strong is Worthy in Competitive Powerlifting and Strongman- 2010

> Iron Radio – Alcohol and Sports Performance – 2010

  • ✅ Not sure who needs to hear this..but taking the stairs will do more for you than taking some ineffective wallet sucking “fat burner”! 1 month ago
  • …This is the first book of its kind & is designed to help trainer’s, coaches & fitness professionals incorporate m… https://t.co/YkEFaJhMgq 3 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 3 months ago
  •  @jbryanmann   @jbryanmann  great work bud. Much deserved! 🔥💪 4 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 6 months ago

drjmike

🔥Here’s why you’re not making progress?🔥 🔥Here’s why you’re not making progress?🔥
.
📌 Save to educate yourself 
📌 Share with your homies 
💰 Add me to your favorites 
.
✅ The truth is there are a whole host of factors why people do not make a lot of progress in the gym with their physique and sports performance goals. Here are some of the top reasons why people are not making progress. This is certainly not an exhaustive list but should provide commonality. 
.
🔥If you dig deeper you’ll find the reasons you’re not making progress or more often with the small (yet significant) things vs. one specific area. However, when it comes to training and nutrition: one thing always affects another.
.
🔥Have you been affected by any of these factors? 
If so, comment and share your thoughts and your experiences! 
.
.
🔥Got Sleep?🔥
.
📌Save for Better Sleep
📌 Share with your Sleep homies 
💰 Add to me to your favorite’s
.
✅ If you like sleep, and science, then you’ll love swoleness!  It's one of the most important biological states of human and animal existence, yet it’s simply one of those things we all take for granted. 
.
✅ Sleep is paramount to both mental and physical performance. Whether you want to get stronger, bigger,have better body composition or simply just have more energy, you MUST get enough quality sleep.
.
🔥 To get swole with sleep. Check the link in bio!
.
🔥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. 
.
.
🔥Got Performance Recovery?🔥 . 📌Save for b 🔥Got Performance Recovery?🔥
.
📌Save for better recovery 
📌Share with all those who need this
💰 Sign up for our email list (see website)
.
✅ It’s not always how much you can train and what you do, it’s a matter of what you are able to recover from. 
.
🇺🇸While recovery is multifaceted, here are some takeaways that elicit poor recovery and those factors that promote optimal recovery:
.
1️⃣Get enough uninterrupted sleep. Amount of quality sleep varies between people to obtain ultimate function. Some need 6, others need 8 or more. Find what works best for you. Take naps if you must and try to limit caffeine and energy drinks at night. 
.
2️⃣Control life stressors that can weaken immune system markers. Don’t try to keep up with the “Jones’”. Try some good antioxidants, high quality micronutrients and minerals like zinc, magnesium, vitamin D, and omega-3 fatty acids, and even some creatine, yes, creatine!
.
3️⃣Eat high protein. Shoot for 1.6-2.0 grams/kg/bw, that is the upper threshold. 2.3-3.0 is for lean folks when in caloric deficit and/or doing heavy resistance training. 
.
4️⃣Do mobility sessions and active release techniques to promote tissue adaptations and recovery. However, don’t spend 45 min on your warm-up either. Sometimes full mobility and release technique sessions are great but they should be included in your training program.

✅ Take-home message: You can’t work hard if you don’t recover hard. Make recovery as big a priority as training itself.
.
.
.
🔥Can You Regain Muscle After Detraining?🔥 . 🔥Can You Regain Muscle After Detraining?🔥
.
📌 Save for later to get stay informed ! 
📌Share with your workout homies 
💰 Add me to your Favorites. 
.
✅Let’s check this out: This study examined the effects of detraining followed by retraining on muscle hypertrophy. The subjects performed 10-weeks quad training with leg extensions and leg press followed by 20 weeks of no training, followed by another 5-weeks of quad training.
.
✅It’s pretty obvious that during the Detraining. Quad muscle fitness was reduced down to pre-training levels. It’s no surprise that after five weeks of retraining quad thickness return back to and way beyond baseline to peak muscularity. 
.
✅NOTE, this has nothing to do with muscle memory ( that’s not a thing) This is neurological and just goes to show that regaining lean body mass and muscle hypertrophy can occur above and beyond previous levels if training ceases. This also has applications to either deloading or taking time off may result in a temporary muscle loss but it’s quickly regained much faster than initial growth. 
.
📌 Bottom Line: Even if you have injuries there’s always ways to work around the injury and yes training smart and recovering hard DO matter! 
.
.
🔥Are You Building Strong AF Hammies?🔥 📌S 🔥Are You Building Strong AF Hammies?🔥

📌Save for Gangsta Hammies
📌Share with your leg/Hammie Homies
💰 Add me to your Favorites. 

✅ When it comes to training for strength, hypertrophy and injury prevention, building strong and durable hammiesis a staple in an all-encompassing training program. 
.
🔥There are numerous ways to fully develop Strong AF Hams 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 gi-fu*kin-Normous Strings of Ham
.
✅ 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 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. 
.
🔥 How are you feeling about your big and strong AF hammy game? Comment below and share your thoughts. 
.
.
. Vid cred @fitlikelori
🔥Are You Training the Deep Longitudinal Sling?🔥
.
📌Save for single leg/ground force 
📌Share with your clients and athletes 
💰 Add me to your favorites 
.
✅The Deep Longitudinal System (DLS) comprises several posterior muscles including erector spinae (multifidi), bicep femoris (hamstrings), peroneus longus and tibialis anterior. The relationship between the biceps femoris and anterior tibialis is both to create stability and help build as well as release kinetic energy for more efficient movement.
.
Facts:
1️⃣The dominant role of this system is to control ground reaction forces during gait motions. 
2️⃣These muscles work together in any movement that requires you to extend or straighten your hips while your feet are planted (i.e. squat deadlift, lunge, etc). 
3️⃣Any movement where you’re moving horizontally through space involves this system.
4️⃣Improves muscle synergies and neuromuscular coordination between the lower extremities and trunk. It also helps a person learn how to eccentrically control ground reaction forces.
.
The biggest problems:
1️⃣Sitting for hours at a time and not engaging extensor muscles, lack of thoracic mobility.
2️⃣Pain during squatting or deadlifting in lower extremities, poor ankle or foot stability or propulsive force and lack of eccentric ground force and absorption.
3️⃣Athletes and clients involved in high impact sports who exhibit lumbo-pelvic or sacroiliac pain from walking, lunging, jumping can have a dysfunction in this system. 
.
✅ Scroll to see some exercises to enhance the DLS System.
.
vid cred @keetrinaarapi
🔥Are you setting up your hand and wrist positio 🔥Are you setting up your hand and wrist position correctly for bench pressing? 🔥
.
📌 Save for bench press education 
📌Share with your gym homies 
💰 Add me to your favorites 

🔥So many individuals create the wrong setup at the start, thus compromising their position and not maximally executing the movement. The setup is the most important position. This requires a very simple adjustment. It goes like this:
.
.1️⃣Grip the bar on the base of the palm and keep a neutral grip, which is the safest and strongest position to be in where the weight is met by force.
2️⃣ Wrap your thumbs to allow maximal stability. 
.
🔥This wrist and hand should also be neutral, not hyperextended or flexed, like many make the mistake of. This neutral position allows the wrist joint to be aligned with the vertical bar position. This creates maximal force production throughout the whole movement without placing unnecessary load and stress on wrists or elbows.
.
🔥Take-home message: It’s all in the small things that you need to be more aware of to generate better strength, power and transfer of force. 
.
.
❌Stop Doing Dumb Sh*t in the Gym❌ . 📌Save t ❌Stop Doing Dumb Sh*t in the Gym❌
.
📌Save to know with the Truth
📌Share for your gym homies
💰 Add me to Your Favorites 
.
✅We have the greatest and most easily accessible information in the entire world and people still do the dumbest shit in the gyms.People need to go stop giving all this shit attention & stop making it popular because it’s not. 
.
✅You don’t need a PhD or be a statistician to have common sense! 
.
❌Stop this Fu^kery❌ (first vid) 
❌ The Pelvis is Rotated & Twisted 
❌ Excess strain and stress on the sacroiliac ligaments
❌ No stability/little force production 
❌ Doesn’t effectively load the quads 
.
✅ Do this: (2nd vid) 
✅ Use the Pendulum Squat
✅ Actually works the Quads via Greater Knee Flexion
✅ More Stable at Sacrum 
✅  No Rotation/Torsion of Pelvis
.
🔥High-quality gym movements and proper exercise selection is based off scientific training principles. Incorporate push, pulls, hinge, RDL’s leg presses,hip thrust , single leg work, etc 
.
✅ Take-home message: Use common sense and use your brain. 
.
.Vid cred @fitlikelori
Load More... Follow Drjmike