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Better human performance starts here Better human performance starts here Better human performance starts here
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drjmike
🔥Are You Training The Anterior Oblique Subsyste 🔥Are You Training The Anterior Oblique Subsystems?🔥 . 📌Save to Perform Better 📌Share with your homies 💰 Keep Notifications On/Sign up for email list . 🔥The AOS consists of the contralateral hip adductors, internal and external oblique, rectus abdominis, transversus abdominis and adductor complex. As a result, a few things may now occur: . Facts 1️⃣This system is a major player transferring forces from upper to lower body. 2️⃣This system develops upon crawling as a baby and allows you to function upright during walking, running, acceleration and deceleration and change of direction; making it possible for your leg to swing forward during gait and creating stability during the stance phase of gait. 3️⃣This system also lives in the transverse plane, so if you want power, it lives here. . The biggest problems and how to correct them: 1️⃣Those with AOS dysfunction may notice overall lack of core stability, which is linked to low back, hip and groin pain. 2️⃣Issues also include lack of rotational strength, side bending, or perhaps a hip hike. 3️⃣Internally rotated hips and decreased hip extension, knee instability, sacroiliac pain and sacral jamming. 4️⃣Decreased ability for acceleration and deceleration in gait patterning. . ✅Scroll to see some exercises to enhance the AOS System. . ✅Take-home message: Start working this system and get power! .
🔥 Got Hammies?🔥 . 📌 Save for Hardcore Ham 🔥 Got Hammies?🔥 . 📌 Save for Hardcore Hammies 📌Share with your hamstring homies 💰 Keep Notifications On . ✅ Ever wonder how changing your feet position when training hamstrings can have different focuses on the various hamstring muscles? . 🔥The hammies extend the hip, flex the knee, and the biceps femoris’ long head laterally rotates the hip, which in turn tilts your pelvis posterior. The bicep femoris vs. the semitendinosus and semimembranosus is the only muscle to internally rotate a bent knee. Sports that involve high velocity and high force often see hamstring strains occur, including soccer, spriting, track and field, basketball and football. . 🔥During the training process, especially when it comes to physique sports, hamstring muscles may not develop proportionally. This can be attributed to differences in physical structure, composition, training angles, mechanical tension, lack of variety and even genetics. . 🔥Next time you incorporate various hamstring leg curl exercises, try alternating your feet position. You will be surprised how effective it can be in altering the training responses with your lower body and hammie development. . ✅ Try it out and tag your workout partner to gain more hardcore hammies! .
🔥Which one do you perform first? Strength or hy 🔥Which one do you perform first? Strength or hypertrophy?🔥 . 📌 Save future Reference and Insight 📌Share with your strength/hypertrophy homies 💰 Sign up for my email list (link in bio) . ✅READ CAREFULLY! . A recent study examined the effects of two different Periodization strategies on muscle hypertrophy via a max strength and hypertrophy phase. . 🔥Subjects performed two different 6-week training protocols consisting of a Max Strength and Hypertrophy phase. The max strength used compound lifts performed in a 2-4 rep range with a lower number of sets. The hypertrophy phase used a combination of compound and isolation movements, utilizing 10-12 rep ranges and a higher number of sets per muscle group per week. In other words, one group performed the Max strength followed by the Hypertrophy phase and the other group trained in the opposite order. . 🔥Following the 12-week protocol, the results were similar between groups but there was slightly greater muscle growth in the group performing the Hypertrophy phase first followed by the strength phase. However, none of those differences reached statistical significance. . 🔥IMPORTANT NOTE: The foundation of the study is based on linear Periodization protocols that always began with a hypertrophy phase leading into max strength. However, there are many other models for Periodization that work effectively and there are also other methods, including the conjugate system, that take advantage of both max strength and hypertrophy within a given train cycle, but also incorporate max effort, dynamic effort (speed) and repetition method (hypertrophy). Furthermore, there are tons of programs that just focus on hypertrophy only and those that just focus on max strength while also incorporating aspects of explosive power output. . ✅Bottom-line: Don’t get caught up in thinking there’s only one way or a limited way to train. Try different methods for many years and see what works for you based on your specific goals. Evidence-based and real world training results don’t work in one direction.
✅ Reality Check ✅ Folks, Know the Real Truth! ✅ Reality Check ✅ Folks, Know the Real Truth! Stop the stupid BS! You’re Welcome! . 🔥 You don’t need a PhD or be a multimillionaire to know real truth. But you do need common sense.
🔥Are You Training The Posterior Oblique Subsyst 🔥Are You Training The Posterior Oblique Subsystems?🔥 . 📌Save to Perform Better 📌Share with your homies 💰 Keep Notifications On/Sign up for email list . ✅The posterior oblique subsystem (POS) comprises the lats, the thoracolumbar fascia and contralateral (opposite) glute max. . ✔️Here’s a breakdown of this system and how it works. . Facts: 1️⃣ It forms a sling system from the shoulder to the opposite hip. Its major function is stabilization of the posterior chain transferring "tour de force" between lower and upper bodies and eccentric deceleration. 2️⃣ The action of these muscles provides rotation of the pelvis that would occur during gait as well as store energy to create more efficient movements. 3️⃣ The ability to walk and do rotational patterns is highly dependent on the function of the POS. Last time I checked, all your clients, athletes and patients need to walk, and walking creates rotation in all planes of movement. This system is about creating sacroiliac joint stability and it is a dynamic way of doing so. . The biggest problems and how to correct them: 1️⃣Too many coaches and trainers see movement one dimensional such as squats, lunges, hip hinge, push and pull, carries, etc. Not a bad thing, but you have to be cognizant of the 3D movement patterns. 2️⃣Common signs of POS dysfunction include shoulder pain, knee pain and instability, SI (sacroiliac) pain and jamming, a lack of hip stabilization and decreased ability for acceleration/deceleration in gait. . ✅ Scroll to see some movements to enhance the POS system: . ✅Take-home message: Start working on 3D movement because everybody is a rotational athlete. . .
🔥Is Male and Female Training Different?🔥 . 📌Save to Get Educated 📌Share with those who like the Truth! 💰Keep Notifications On . ✅ Here’s the Truth. It’s important to discuss differences with training between males and females. A lot of trainers and coaches think male and female training should be totally different at every level and discriminate against certain types of exercises that are more male or female dominant. . ✅However, last time I checked, which has been pretty much every day for the last 20 years, there are no “female adductor machines” or “male-only triceps” exercises. So stop the stupid sh*t . 🔥As you can see, there’s actually a lot more similarities vs. differences. Optimal workouts should be focused on customization, individualization and proper programming based needs, wants and goals - that is always the ground rule regardless of the gender. . ✅ Here are a few truths: 1️⃣Both parties should focus on exercise progression, progressive overload, and all the principle-based methods of training. 2️⃣While males have larger muscle mass, females have a better ability to train at higher relative workloads. It means they have a better ability to recover more efficiently because of the estrogen protective effect against muscle damage. So women are able to handle more volume and intensity. 3️⃣And yes ladies, you should be lifting heavy and progress over time. However, both parties should not lift heavy every session, which is a huge mistake most people make throughout their programming. 4️⃣The biggest differences seen are metabolic and hormonal effects, which can certainly affect fat loss, strength and hypertrophy gains, especially during phases of dieting when in a caloric deficit and even during menstrual cycles. . 🔥Take-home message: While certain differences do exist at certain levels, coaches and trainers need to be cognizant of these to plan and program appropriately. Strength is one the most important characteristics to have in life and should not be gender specific. . .
🔥Need to Get Stronger Eccentrically? 🔥 . 📌 Save for Eccentric Gains 📌Share with your homies 💰 Sign up for our email list . ✅Eccentric training focuses on active lengthening of muscle fibers while under load. When compared to concentric movements, science shows that eccentric actions yield greater force levels with lower expended energy requirements, making them a very useful tool for added strength and hypertrophy. . ✅Eccentric training can readily be incorporated into a training program along with the use of non-traditional exercises for all populations. . ✅Note, various techniques are very useful (some shown in this post) but ultimately eccentric overload is the main factor for how you actually get stronger eccentrically that also has great transfer to concentric output as well. . ✅Eccentric training is mainly incorporated indirectly by strength and conditioning and fitness professionals leading to it being often underused and undervalued. . 💰🔥Try incorporating these movement & techniques into an upper or lower body session throughout the week. Be cautious as too much eccentric volume can yield a lot of muscle soreness depending on how you respond. So start conservative. .
🔥Stop the Bullsh*t🔥 . 📌Save for future re 🔥Stop the Bullsh*t🔥 . 📌Save for future reference and humor 📌Share with all your Homies 💰 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. .
🔥Should You Train 3 or 6 days/week?🔥 READ BE 🔥Should You Train 3 or 6 days/week?🔥 READ BELOW . 📌Save for Smarter Training 📌 Share with your homies 💰 Keep Notifications On/Sign up for our email list on website . Training frequency is often controversial in terms of optimal muscle growth. You need to look more deeply into science but also include real world practicality. This study explored the effects of resistance training with different frequencies on muscle growth. . 🔥All trainees performed the same volume equated resistance training exercise program for six weeks. Half of the subjects performed 3 sessions per week with more total sets while the other group performed six sessions per week, using lower training volume per session. All exercises were done to failure doing 6 to 12 reps. . 🔥The results indicated there were no significant differences in muscle growth between groups after the training. . 🔥IMPORTANT! READ CAREFULLY: I've said this many times over the last several years. It does not matter how many days a week you train. It only matters what you are able to recover from. This is only one study out of many out there, including reviews and meta-analysis that correlate very similarly. . ✅ Around four days a week seems to be the sweet spot for most people. However, lifestyles, schedules and consistency are also contributing factors. Some people can train six days a week and recover just great, others it’s 3 to 4 times per week. It ultimately comes back to what your specific training goals are: the amount of total volume, intensity, exercise selection, and how you manage the recovery process among others. Also, certain muscle groups often respond better to higher frequency, with adequate & proper mechanical tension (the ultimate driver of hypertrophy) than others. It comes back to inter-individual variability and how people respond to volume and intensity + mechanical tension because, as with many things, with training and nutrition it all “depends“. . 🔥Take-home message: Use science as a guide, but you have to figure out how you actually respond to various training protocols. .
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