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All rules broken again. 20 reps instead of 4–6. Smith instead of barbell. Quad-oriented narrow-stance Smith Machine Squat. Go all the way down Let your calves kiss your hammies, Mini pause, then explode back up.

Bartek Ka

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37,805 次观看 • 9 个月前 •via X (Twitter)

健康养生体育

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The 5 most overrated exercises in the history of mankind: - Barbell Squat - Barbell Bench Press - Conventional Deadlift - Bent Over Barbell Row - Standing Military Press Replace with…. - Pendulum/Hack/Smith/Belt Squat - Seated or Flat Machine Press/Flat Smith Press - 45° Extension/SLDL/RDL - Literally ANY Chest Supported Row - Seated Machine OHP/Seated Smith OHP Thank me in 6-12 months when you’re making more gains than ever before, your body feels better than ever before, and you’re more FUNCTIONAL/mobile than ever before

The 5 most overrated exercises in the history of mankind: - Barbell Squat - Barbell Bench Press - Conventional Deadlift - Bent Over Barbell Row - Standing Military Press Replace with…. - Pendulum/Hack/Smith/Belt Squat - Seated or Flat Machine Press/Flat Smith Press - 45° Extension/SLDL/RDL - Literally ANY Chest Supported Row - Seated Machine OHP/Seated Smith OHP Thank me in 6-12 months when you’re making more gains than ever before, your body feels better than ever before, and you’re more FUNCTIONAL/mobile than ever before

Dean Turner

406,781 次观看 • 2 个月前

General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists

General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists

Dean Turner

51,362 次观看 • 3 个月前

Smith Machine Squats >>> Barbell Squats With Smith, you get: 1) Reduced internal stability demands Less co-contraction = more output from target muscle(s) 2) Reduced coordination demands so your CNS can disburse a higher percent of the motor command to the PRIME MOVERS Again, the target muscle(s) receive a more robust stimulus as a result of this 3) More safety Smith enables you to train to failure with less risk Unless you’re training specifically to improve your Barbell Squat, you just like Barbell Squatting (and will give more effort as a result), or you’re lacking equipment…Smith is CLEARLY the better option

Smith Machine Squats >>> Barbell Squats With Smith, you get: 1) Reduced internal stability demands Less co-contraction = more output from target muscle(s) 2) Reduced coordination demands so your CNS can disburse a higher percent of the motor command to the PRIME MOVERS Again, the target muscle(s) receive a more robust stimulus as a result of this 3) More safety Smith enables you to train to failure with less risk Unless you’re training specifically to improve your Barbell Squat, you just like Barbell Squatting (and will give more effort as a result), or you’re lacking equipment…Smith is CLEARLY the better option

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112,621 次观看 • 6 个月前

One of the best ways to increase your pull-ups Pyramid sets You start with 2 reps and add 2 reps on the next set until you can’t complete an unbroken set anymore Then go you back down again It looks like this for example : 2-4-6-8-6-4-2 Rest 40-60s between sets

One of the best ways to increase your pull-ups Pyramid sets You start with 2 reps and add 2 reps on the next set until you can’t complete an unbroken set anymore Then go you back down again It looks like this for example : 2-4-6-8-6-4-2 Rest 40-60s between sets

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40 7th grade girls learning to RDL in just under 20 minutes. Watch this whole video. Feet under hips Calves on bench Break at the knee Flat tight back Butt back until hammies stop you Bar touching all the way down and up Or bar touching head, t spine, and rear Then real RDL

40 7th grade girls learning to RDL in just under 20 minutes. Watch this whole video. Feet under hips Calves on bench Break at the knee Flat tight back Butt back until hammies stop you Bar touching all the way down and up Or bar touching head, t spine, and rear Then real RDL

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We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

My Peak Challenge

56,770 次观看 • 3 年前

Excellent video from Jeff Nippard right here Reiterating: If you want to grow your Calves…STOP going all the way up onto your toes Raise only to neutral foot and then come back down Bias your time heavily toward the bottom stretched (dorsiflexed) position

Excellent video from Jeff Nippard right here Reiterating: If you want to grow your Calves…STOP going all the way up onto your toes Raise only to neutral foot and then come back down Bias your time heavily toward the bottom stretched (dorsiflexed) position

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632,535 次观看 • 1 个月前

I’ll be telling people all 2026: It is of NO BENEFIT to your Lats to let your Shoulders rise when doing Pull-Downs or Pull-Ups Instead, keep your scapula depressed and refrain from overextending at the top of your reps GAME CHANGER for Lat gains!!!

I’ll be telling people all 2026: It is of NO BENEFIT to your Lats to let your Shoulders rise when doing Pull-Downs or Pull-Ups Instead, keep your scapula depressed and refrain from overextending at the top of your reps GAME CHANGER for Lat gains!!!

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933,699 次观看 • 4 个月前

I’ll be telling people all 2026… It is of NO BENEFIT to your Lats to let your Shoulders rise when doing Pull-Downs or Pull-Ups Instead, keep your scapula depressed and refrain from overextending at the top of your reps GAME CHANGER for Lat gains

I’ll be telling people all 2026… It is of NO BENEFIT to your Lats to let your Shoulders rise when doing Pull-Downs or Pull-Ups Instead, keep your scapula depressed and refrain from overextending at the top of your reps GAME CHANGER for Lat gains

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7PM in Brooklyn

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Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

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Sunny Hostin thought she had Stephen A. Smith cornered on The View. Instead, he embarrassed her on her own show. After Hostin played footage of Smith chastising Senator Mark Kelly about the video stunt, she tried to force him into walking it back. But Smith didn’t budge. Not an inch. HOSTIN: “I’d love to give you the opportunity to perhaps change your position on what you said.” SMITH: “I’m not changing a thing. I didn’t stutter when I said it.” HOSTIN: “Okay, you want to say it loud and wrong?” SMITH: “Well, you can call it ‘loud and wrong’ all you want to. You’re entitled to your opinion, I’m entitled to mine.” Hostin expected an apology, but Smith refused to bow down.

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1,085,456 次观看 • 7 个月前

Belt squats are so money. Been doing them for the past 7ish months and have LOVED them Some tips: - elevate feet w plates (if necessary) to be able to go all the way down w/out bottoming the machine - same with any leg machine: go as deep as you can to hit the quads best - i like narrow feet, slightly angled outward - hold onto the handles as LIGHTLY as possible!!!!!!! (want all tension on quads) - CFRT, slight pause at bottom too if you'd like (I like) - weight on heels Try these out a couple times, get your foot placement down, and watch your legs turn into grain silos

Belt squats are so money. Been doing them for the past 7ish months and have LOVED them Some tips: - elevate feet w plates (if necessary) to be able to go all the way down w/out bottoming the machine - same with any leg machine: go as deep as you can to hit the quads best - i like narrow feet, slightly angled outward - hold onto the handles as LIGHTLY as possible!!!!!!! (want all tension on quads) - CFRT, slight pause at bottom too if you'd like (I like) - weight on heels Try these out a couple times, get your foot placement down, and watch your legs turn into grain silos

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120,005 次观看 • 7 个月前