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I see way too many people do the hip thrust exercise wrong. STOP EGO LIFTING AND SLOW DOWN!!! Take a moment to set up, keep your chin tucked, SLOW DOWN, squeeze at the top, keep your back strong (don’t arch), push through your heels and feel every part of... show more

Velvet 🌿✨

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70,391 Aufrufe • vor 9 Monaten •via X (Twitter)

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SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20

SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20

PrincessFromBabylon

46,082 Aufrufe • vor 1 Jahr

Make pull ups a primary exercise. Train all sets to failure and vary your grip every workout to hit different angles. When I started I could only do 1 rep per set so I did 50 sets of 1 rep until my body adapted. Today my typical session looks like 12, 10, 8, 8, 6, 6 reps for 50 total. A few notes for elite form: > Keep your entire core tight through every rep up and down. > Feel your lats pulling on your abs on the way up. > Exhale on exertion and inhale on the descent. Mix in negatives occasionally for controlled slow descents that build serious strength. The pull up builds a thick back, v-taper, grip, core and delts all in one movement. A hard body demands pull ups.

Make pull ups a primary exercise. Train all sets to failure and vary your grip every workout to hit different angles. When I started I could only do 1 rep per set so I did 50 sets of 1 rep until my body adapted. Today my typical session looks like 12, 10, 8, 8, 6, 6 reps for 50 total. A few notes for elite form: > Keep your entire core tight through every rep up and down. > Feel your lats pulling on your abs on the way up. > Exhale on exertion and inhale on the descent. Mix in negatives occasionally for controlled slow descents that build serious strength. The pull up builds a thick back, v-taper, grip, core and delts all in one movement. A hard body demands pull ups.

Robert ₿reedlove

330,039 Aufrufe • vor 4 Monaten

“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)

“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)

Dean Turner

37,944 Aufrufe • vor 6 Monaten

Exercise 1: Cable Crunch This is the foundational exercise for a six-pack It allows you to progressively overload The Cable crunch primarily targets the upper and middle part of your abs • Stand facing cable machine with rope overhead. • Grab rope, kneel with 90-degree bent knees • Keep hips stable, engage core • Round your back at the bottom of the movement • Arch your back at the top of the movement • Flex spine, bring elbows to knees • Exhale, squeeze abs, hold briefly • Return slowly to start position • Aim for 10-15 reps per set

Exercise 1: Cable Crunch This is the foundational exercise for a six-pack It allows you to progressively overload The Cable crunch primarily targets the upper and middle part of your abs • Stand facing cable machine with rope overhead. • Grab rope, kneel with 90-degree bent knees • Keep hips stable, engage core • Round your back at the bottom of the movement • Arch your back at the top of the movement • Flex spine, bring elbows to knees • Exhale, squeeze abs, hold briefly • Return slowly to start position • Aim for 10-15 reps per set

Loc Nguyen

105,001 Aufrufe • vor 2 Jahren

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

49,107 Aufrufe • vor 23 Tagen

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

53,653 Aufrufe • vor 6 Monaten

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 Aufrufe • vor 6 Monaten

Larry Wheels breaks down so-called “common sense” and shows how to do TRICEP PUSHDOWNS with perfect form 🙄👀 "Don’t lean your weight into it." "Don’t get your weight on top of it, stand upright and keep the tension on the triceps." "Stay nice and close." "Common sense is not common, when it gets heavy, that’s when guys mess it up."

Larry Wheels breaks down so-called “common sense” and shows how to do TRICEP PUSHDOWNS with perfect form 🙄👀 "Don’t lean your weight into it." "Don’t get your weight on top of it, stand upright and keep the tension on the triceps." "Stay nice and close." "Common sense is not common, when it gets heavy, that’s when guys mess it up."

midaqih

102,772 Aufrufe • vor 4 Monaten

I’ve developed a training method backed by 10 years of experience 4 days a week. 45 minutes. Real results. Every workout blends strength and hypertrophy, with an emphasis on control, proper form, and lifting with intention & not rushing through reps. 💪🏻 I tailor this method to every woman I work with, so your training fits your schedule, goals, and lifestyle. If you’re a busy professional who wants structure, confidence, and results in the gym, let’s set up your first coaching call 📞 Spots are limited as I don’t take on everyone 🫶🏼

I’ve developed a training method backed by 10 years of experience 4 days a week. 45 minutes. Real results. Every workout blends strength and hypertrophy, with an emphasis on control, proper form, and lifting with intention & not rushing through reps. 💪🏻 I tailor this method to every woman I work with, so your training fits your schedule, goals, and lifestyle. If you’re a busy professional who wants structure, confidence, and results in the gym, let’s set up your first coaching call 📞 Spots are limited as I don’t take on everyone 🫶🏼

Miranda Cohen

13,519 Aufrufe • vor 7 Monaten

3 tips for better running efficiency 🏃‍♀️👇 1️⃣ In Alignment: Keep your shoulders down and back, hips up, and focus on striking with the middle part of your foot. 2️⃣ Lean From Your Ankles: Don’t bend at the hips! Keep your body aligned and lean slightly from the ankles to naturally propel yourself forward. 3️⃣ Practice, Practice, Practice: Show up every day, practice your drills, and focus on your form. Consistency builds the muscle memory you need to get faster, easier.

3 tips for better running efficiency 🏃‍♀️👇 1️⃣ In Alignment: Keep your shoulders down and back, hips up, and focus on striking with the middle part of your foot. 2️⃣ Lean From Your Ankles: Don’t bend at the hips! Keep your body aligned and lean slightly from the ankles to naturally propel yourself forward. 3️⃣ Practice, Practice, Practice: Show up every day, practice your drills, and focus on your form. Consistency builds the muscle memory you need to get faster, easier.

Chari Hawkins

13,969 Aufrufe • vor 2 Monaten

People love saying “you’re gonna hurt your back” when they see heavy deadlifts I’ve never once in my life had legit “back pain” outside of soreness from lifting which is to be expected when ya lift heavy And I fully credit that to deadlifting since I was 15 years old consistently If you have back pain from deadlifting and think it’s not a good exercise, it likely comes down to the following for 99% of people… 1) Your form sucks ass 2) Your back is weak as fuck 3) You can’t deadlift any meaningful weight so you skip it and cry on the internet about how it’s not a safe exercise Everyone should be deadlifting from kids to older adults We all bend down to pick stuff up every day right? Guess what? That’s a deadlift homie You don’t need deadlifts to get strong, build explosiveness, build muscle, or burn fat… But they sure as hell help A lot It is the number one exercise of all time in my opinion I’ll die on that hill

People love saying “you’re gonna hurt your back” when they see heavy deadlifts I’ve never once in my life had legit “back pain” outside of soreness from lifting which is to be expected when ya lift heavy And I fully credit that to deadlifting since I was 15 years old consistently If you have back pain from deadlifting and think it’s not a good exercise, it likely comes down to the following for 99% of people… 1) Your form sucks ass 2) Your back is weak as fuck 3) You can’t deadlift any meaningful weight so you skip it and cry on the internet about how it’s not a safe exercise Everyone should be deadlifting from kids to older adults We all bend down to pick stuff up every day right? Guess what? That’s a deadlift homie You don’t need deadlifts to get strong, build explosiveness, build muscle, or burn fat… But they sure as hell help A lot It is the number one exercise of all time in my opinion I’ll die on that hill

Bailey Schober | Men’s Fitness & Nutrition Coach

53,106 Aufrufe • vor 11 Tagen

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

Dan Go

2,546,334 Aufrufe • vor 3 Jahren

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.

Dan Go

1,299,313 Aufrufe • vor 2 Jahren

PUSH-UPS. Quality over Quantity: Have you paid your rent this morning? This video will teach you how to correctly do push-ups. This video shows you the basics. - Body Position - Abdominal tension - Arm Position - Range of motion - Shoulder blade movement I also want to add on BREATHING. Ensure you inhale during concentric motion (When arm muscles shorten, when you are down) and exhale during eccentric motion (that's when you are up.) During the process of going down, exhale your breath, then when going up inhale, and hold your breath, and when you get up release through your nose. Avoid breathing through your mouth. Let the push-up be slow and controlled. Don't bounce and rely on momentum. That's cheating. When I see fellows say "I do 100" "I do 50" I know they are cheating and doing the wrong technique. Go for QUALITY over quantity.

PUSH-UPS. Quality over Quantity: Have you paid your rent this morning? This video will teach you how to correctly do push-ups. This video shows you the basics. - Body Position - Abdominal tension - Arm Position - Range of motion - Shoulder blade movement I also want to add on BREATHING. Ensure you inhale during concentric motion (When arm muscles shorten, when you are down) and exhale during eccentric motion (that's when you are up.) During the process of going down, exhale your breath, then when going up inhale, and hold your breath, and when you get up release through your nose. Avoid breathing through your mouth. Let the push-up be slow and controlled. Don't bounce and rely on momentum. That's cheating. When I see fellows say "I do 100" "I do 50" I know they are cheating and doing the wrong technique. Go for QUALITY over quantity.

Eric

277,374 Aufrufe • vor 3 Jahren

Class is in session, fellas. When doing adduction machine, you want the biggest stretch… and at that point, the weight still needs to be suspended (not resting on the stack). In order to do this, get in the machine, slide your ass up the back rest (stand up) and adjust to the widest position. Then sit down. Do your set. Stand back up and release. Seen too many dudes fuck this up.

Class is in session, fellas. When doing adduction machine, you want the biggest stretch… and at that point, the weight still needs to be suspended (not resting on the stack). In order to do this, get in the machine, slide your ass up the back rest (stand up) and adjust to the widest position. Then sit down. Do your set. Stand back up and release. Seen too many dudes fuck this up.

💯D👀KS💯

31,712 Aufrufe • vor 3 Monaten

How down bad do you have to be for the girl YOU RECENTLY MET that you’re on your way home and stop the INSTANT you see her through a shop’s window, smile, take off your hat to smooth down your hair to then say hello and help her choose a fabric color for her new dresses??? 😭😭😭

How down bad do you have to be for the girl YOU RECENTLY MET that you’re on your way home and stop the INSTANT you see her through a shop’s window, smile, take off your hat to smooth down your hair to then say hello and help her choose a fabric color for her new dresses??? 😭😭😭

Liz ✨

53,626 Aufrufe • vor 5 Monaten

Most people think they have a strong back because they can move big weight on barbell rows. But in reality? They are just efficient at cheating. And the barbell row is arguably the easiest exercise to fake. You can add a little hip swing, use a bit of momentum, and suddenly you’re moving heavy weight. You feel strong, but your lats are barely working. That’s why I program technique refinement phases like this one to force a reality check. I’m not interested in just moving weight from A to B. I want maximum efficiency per rep. So, I swap the heavy loads for this variation: Iso-Hold Rows. The concept is simple: Pull and hold for 2-3 seconds. When you introduce that pause, momentum dies. You can’t bounce the weight. You have to physically own it at the hardest part of the movement. It’s the ultimate quality control for your back training. If you can’t hold the squeeze for 2 seconds, you aren’t controlling the weight. The momentum is. Control first. Load second.

Most people think they have a strong back because they can move big weight on barbell rows. But in reality? They are just efficient at cheating. And the barbell row is arguably the easiest exercise to fake. You can add a little hip swing, use a bit of momentum, and suddenly you’re moving heavy weight. You feel strong, but your lats are barely working. That’s why I program technique refinement phases like this one to force a reality check. I’m not interested in just moving weight from A to B. I want maximum efficiency per rep. So, I swap the heavy loads for this variation: Iso-Hold Rows. The concept is simple: Pull and hold for 2-3 seconds. When you introduce that pause, momentum dies. You can’t bounce the weight. You have to physically own it at the hardest part of the movement. It’s the ultimate quality control for your back training. If you can’t hold the squeeze for 2 seconds, you aren’t controlling the weight. The momentum is. Control first. Load second.

Dr Neha Chawla || FreeGym

41,578 Aufrufe • vor 6 Monaten