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Your hip might be overloading your lower back 😳🦴 Many people feel lower back pain, sciatic tension, or spinal discomfort without realizing that the problem can start with a lack of hip mobility 👀 When the hip doesn't move well, the lower back ends up overcompensating for movements, generating...

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Posture University

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24,153 次观看 • 5 天前 •via X (Twitter)

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LOW BACK | HIP MOBILITY & CORE STRENGTH💪🔥 Improving hip mobility and core stability/strength helps reduce tension in your lower back and addresses your lower back pain... Try each movement for 30-60 seconds, and feel the burn 🔥
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LOW BACK | HIP MOBILITY & CORE STRENGTH💪🔥 Improving hip mobility and core stability/strength helps reduce tension in your lower back and addresses your lower back pain... Try each movement for 30-60 seconds, and feel the burn 🔥

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

12,418 次观看 • 1 年前

This is one of my absolute favourite mobility movements to help release the entire lateral line (including the QL and glutes), which in turn helps unlock the hips and release tension in the lower back. Even better, you can do it from the comfort of your own living room!
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This is one of my absolute favourite mobility movements to help release the entire lateral line (including the QL and glutes), which in turn helps unlock the hips and release tension in the lower back. Even better, you can do it from the comfort of your own living room!

Alexa Towersey

22,526 次观看 • 11 个月前

Your hips just called. They want their power back. Most of us sit and slump for hours. Then we wonder why our back aches and energy crashes by 3pm. Weak glutes are quietly sabotaging your posture, core stability, and long-term mobility. The fix? One simple move: the Glute Bridge. I recommend it daily. Science shows it rebuilds glute strength, stabilizes your lower back, improves posture, and reduces pain. Many people notice better energy and fewer aches in 4-6 weeks. ✅ How to do it: Lie on your back, knees bent, feet flat on floor hip-width apart. Lift hips toward ceiling by squeezing glutes (keep core tight, avoid arching back). Hold 2-3 seconds at top, then lower slowly. Aim for 10-15 reps, 2-3x daily — even during work breaks. Your glutes (and back) will thank you. #GluteBridge #Over40Fitness #BackPainRelief
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Your hips just called. They want their power back. Most of us sit and slump for hours. Then we wonder why our back aches and energy crashes by 3pm. Weak glutes are quietly sabotaging your posture, core stability, and long-term mobility. The fix? One simple move: the Glute Bridge. I recommend it daily. Science shows it rebuilds glute strength, stabilizes your lower back, improves posture, and reduces pain. Many people notice better energy and fewer aches in 4-6 weeks. ✅ How to do it: Lie on your back, knees bent, feet flat on floor hip-width apart. Lift hips toward ceiling by squeezing glutes (keep core tight, avoid arching back). Hold 2-3 seconds at top, then lower slowly. Aim for 10-15 reps, 2-3x daily — even during work breaks. Your glutes (and back) will thank you. #GluteBridge #Over40Fitness #BackPainRelief

Kristie Leong M.D.

33,083 次观看 • 1 个月前

Spice up your stretching routine by adding the Scorpion stretch to it! One minute in this position a day helps to: ✔️ relieve lower back pain ✔️ alleviate the tension in hips and quads ✔️ increase spinal flexibility ✔️ improve posture Save to try later!👇
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Spice up your stretching routine by adding the Scorpion stretch to it! One minute in this position a day helps to: ✔️ relieve lower back pain ✔️ alleviate the tension in hips and quads ✔️ increase spinal flexibility ✔️ improve posture Save to try later!👇

BetterMe: Health Coaching

16,200 次观看 • 2 年前

Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.
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Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.

Tim Roozendaal

75,573 次观看 • 2 个月前

The Standing Pelvic Tilt is a subtle mobility exercise where you stand with soft knees and rhythmically rock your pelvis, alternating between arching your lower back and tucking your tailbone under. This motion acts as a "reset" for the spine, providing immediate relief from lower back stiffness by decompressing the vertebrae. Its primary benefits include strengthening the deep core and glutes, correcting poor posture (such as swayback), and teaching you how to maintain a neutral, injury-resistant spinal alignment during daily activities.
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The Standing Pelvic Tilt is a subtle mobility exercise where you stand with soft knees and rhythmically rock your pelvis, alternating between arching your lower back and tucking your tailbone under. This motion acts as a "reset" for the spine, providing immediate relief from lower back stiffness by decompressing the vertebrae. Its primary benefits include strengthening the deep core and glutes, correcting poor posture (such as swayback), and teaching you how to maintain a neutral, injury-resistant spinal alignment during daily activities.

Zachary Starr

174,832 次观看 • 7 个月前

There is no such thing as "lower abs". Your rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.
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There is no such thing as "lower abs". Your rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.

Sama Hoole

26,988 次观看 • 19 天前

Labor pain is often described as one of the most intense physical experiences a human body can go through — and “unimaginable” is a word many mothers use because it’s hard to grasp until you’ve lived it. ▪️Why it feels so extreme: - Contractions are strong muscle work. The uterus is a powerful muscle that contracts roughly every 2–3 minutes at peak, squeezing with a force similar to a heavy cramp in your abdomen, back, and pelvis all at once. - It builds in waves. Pain rises, peaks, and eases, then repeats for hours. Each wave can last 60–90 seconds, with little break in active labor. - It involves multiple systems. You feel visceral pain (from the uterus stretching and cervix dilating), plus pressure on nerves in the back, hips, and thighs. ▪️How it compares: People often compare it to severe menstrual cramps multiplied many times, or to breaking several bones at once. Pain scales are subjective, but studies consistently rank labor pain among the highest, alongside amputation or kidney stones. ▪️It’s not the same for everyone: - First-time moms usually experience longer labor. - Position of the baby, back labor, speed of dilation, and individual pain tolerance all change the sensation. - Many women say the pain is intense but purposeful — it’s tied to meeting their baby, which changes how they perceive it. ▪️What helps: Epidurals, breathing techniques, movement, warm water, massage, and support from a partner or doula can lower the intensity a lot. 🫀Sending love and respect to every mother who has carried this pain with courage.
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Labor pain is often described as one of the most intense physical experiences a human body can go through — and “unimaginable” is a word many mothers use because it’s hard to grasp until you’ve lived it. ▪️Why it feels so extreme: - Contractions are strong muscle work. The uterus is a powerful muscle that contracts roughly every 2–3 minutes at peak, squeezing with a force similar to a heavy cramp in your abdomen, back, and pelvis all at once. - It builds in waves. Pain rises, peaks, and eases, then repeats for hours. Each wave can last 60–90 seconds, with little break in active labor. - It involves multiple systems. You feel visceral pain (from the uterus stretching and cervix dilating), plus pressure on nerves in the back, hips, and thighs. ▪️How it compares: People often compare it to severe menstrual cramps multiplied many times, or to breaking several bones at once. Pain scales are subjective, but studies consistently rank labor pain among the highest, alongside amputation or kidney stones. ▪️It’s not the same for everyone: - First-time moms usually experience longer labor. - Position of the baby, back labor, speed of dilation, and individual pain tolerance all change the sensation. - Many women say the pain is intense but purposeful — it’s tied to meeting their baby, which changes how they perceive it. ▪️What helps: Epidurals, breathing techniques, movement, warm water, massage, and support from a partner or doula can lower the intensity a lot. 🫀Sending love and respect to every mother who has carried this pain with courage.

Dr Honey choudhary 🩺

58,875 次观看 • 2 个月前

Here’s how I finally tackled my chronically tight hips! 🔄 1️⃣ The Weighted Hip Shift. This was a game changer, and adding weight allowed me to reach a deeper stretch and unlock greater mobility in my hips. 2️⃣ The Seated Good Morning. This provides a stretch in my lower back and hamstrings and strengthens these muscles through the full range of motion. It gave my posterior chain the attention it deserved — minus the stress on my spine. Together, these exercises transformed my flexibility and strength. It’s not just about lifting; it’s about training with intention 🌟 #hipmobility #stretching #mobilitytraining #backday #legworkout #legday
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Here’s how I finally tackled my chronically tight hips! 🔄 1️⃣ The Weighted Hip Shift. This was a game changer, and adding weight allowed me to reach a deeper stretch and unlock greater mobility in my hips. 2️⃣ The Seated Good Morning. This provides a stretch in my lower back and hamstrings and strengthens these muscles through the full range of motion. It gave my posterior chain the attention it deserved — minus the stress on my spine. Together, these exercises transformed my flexibility and strength. It’s not just about lifting; it’s about training with intention 🌟 #hipmobility #stretching #mobilitytraining #backday #legworkout #legday

Fernando Lopez

61,053 次观看 • 1 年前

hi! i just looked through the english subs on the team txt video and there are two subs in particular that i wanted to add a little more context to 1. yeonjun talking about how his most painful moment was when he couldn’t be there in person when they won their first rookie of the year award the subtitles say “my back was injured” but yeonjun actually said he “ruptured his spinal disc” the reason i think this is important is because when the notice first came out in 2019, it said “sudden back pain” and yeonjun also said it was because he had back pain and to find out all these years later that it wasn’t actually ordinary back pain but because his spinal disc ruptured is…🥹 2. the subtitle says “i think this is the most special experience i could ever have in my life” but soobin actually said “even if i live several lives, i think that this is a special experience that i can only have in this lifetime.”
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hi! i just looked through the english subs on the team txt video and there are two subs in particular that i wanted to add a little more context to 1. yeonjun talking about how his most painful moment was when he couldn’t be there in person when they won their first rookie of the year award the subtitles say “my back was injured” but yeonjun actually said he “ruptured his spinal disc” the reason i think this is important is because when the notice first came out in 2019, it said “sudden back pain” and yeonjun also said it was because he had back pain and to find out all these years later that it wasn’t actually ordinary back pain but because his spinal disc ruptured is…🥹 2. the subtitle says “i think this is the most special experience i could ever have in my life” but soobin actually said “even if i live several lives, i think that this is a special experience that i can only have in this lifetime.”

💬

265,724 次观看 • 2 年前

Incline Smith Machine Press Tips: 1) Set the bench to roughly 15-30°….steeper angles generally increase front delt involvement and reduce pec involvement 2) Position yourself so the bar tracks toward the upper chest / lower clavicle region at the bottom of each rep 3) Retract and depress the shoulder blades (“chest up, shoulders down and back”) before unracking to set your base but allow scapula to move freely during the set 4) Keep feet planted firmly on the floor and maintain a stable base 5) Lower the bar under control until you come into contact with your chest (if you cannot do this without pain, just shy of chest is fine) 6) Allow the elbows to travel roughly 45-60° away from the torso…neither excessively tucked nor excessively flared 7) Keep wrists stacked directly over elbows throughout the rep 8) Avoid excessively bouncing the bar off the chest or relaxing at the bottom position 9) Use a grip width that allows the forearms to remain approximately vertical from the front view near the bottom of the rep 10) Full lockout is optional for hypertrophy…stopping just short of lockout can sometimes help maintain continuous tension 11) Control the eccentric and perform the concentric with intent and aggression while maintaining technique 12) If shoulder discomfort occurs, experiment with: - A lower incline angle - A slightly narrower grip - Bringing the touch point slightly lower on the chest - Reduced ROM The Smith machine’s fixed bar path will improve stability and allow greater focus on loading the target musculature close to failure safely….making it a strong hypertrophy option As always, ensure progressive overload is occurring on a regular basis!
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Incline Smith Machine Press Tips: 1) Set the bench to roughly 15-30°….steeper angles generally increase front delt involvement and reduce pec involvement 2) Position yourself so the bar tracks toward the upper chest / lower clavicle region at the bottom of each rep 3) Retract and depress the shoulder blades (“chest up, shoulders down and back”) before unracking to set your base but allow scapula to move freely during the set 4) Keep feet planted firmly on the floor and maintain a stable base 5) Lower the bar under control until you come into contact with your chest (if you cannot do this without pain, just shy of chest is fine) 6) Allow the elbows to travel roughly 45-60° away from the torso…neither excessively tucked nor excessively flared 7) Keep wrists stacked directly over elbows throughout the rep 8) Avoid excessively bouncing the bar off the chest or relaxing at the bottom position 9) Use a grip width that allows the forearms to remain approximately vertical from the front view near the bottom of the rep 10) Full lockout is optional for hypertrophy…stopping just short of lockout can sometimes help maintain continuous tension 11) Control the eccentric and perform the concentric with intent and aggression while maintaining technique 12) If shoulder discomfort occurs, experiment with: - A lower incline angle - A slightly narrower grip - Bringing the touch point slightly lower on the chest - Reduced ROM The Smith machine’s fixed bar path will improve stability and allow greater focus on loading the target musculature close to failure safely….making it a strong hypertrophy option As always, ensure progressive overload is occurring on a regular basis!

Dean Turner

44,032 次观看 • 1 个月前

British Flotilla member Elliot Roberts claims the IDF gave him a “broken spine”. I have a permanent back injury form that is service related and it effects my L3,L4 and L5 discs. When they simply "act up", I can barely move, then alone twist while talking. As a former fire fighter of 26 years, I have seen many spinal injuries including shattered backs. NEVER have seen any of them walking and talking casually. An injured back in 99% of the cases effects your ability to move without pain or limitations, as well as, your ability to breathe (As in my case) in more severe cases as it puts pressure on muscles and nerves that supply your lungs and/or diaphragm. They ARE ALL lying to the public about their "experience". Their goal is for people to hate Israel. Should they be charged for lying? I say yes.
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British Flotilla member Elliot Roberts claims the IDF gave him a “broken spine”. I have a permanent back injury form that is service related and it effects my L3,L4 and L5 discs. When they simply "act up", I can barely move, then alone twist while talking. As a former fire fighter of 26 years, I have seen many spinal injuries including shattered backs. NEVER have seen any of them walking and talking casually. An injured back in 99% of the cases effects your ability to move without pain or limitations, as well as, your ability to breathe (As in my case) in more severe cases as it puts pressure on muscles and nerves that supply your lungs and/or diaphragm. They ARE ALL lying to the public about their "experience". Their goal is for people to hate Israel. Should they be charged for lying? I say yes.

Shaughn.SGT(ret)

16,127 次观看 • 1 个月前

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.
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Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

Tim Roozendaal

17,546 次观看 • 2 个月前

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.
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Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Coach Wayland | Performance Expert | Craftsman

228,009 次观看 • 3 年前

Back massage is not only a relaxing practice, but also an effective support method for the musculoskeletal system and neurohormonal balance. In daily life, the back area is one of the areas where the most tension accumulates due to posture, stress, and muscle strain. The controlled pressure applied during the massage provides relaxation in muscle fibers, increases regional blood circulation, and supports oxygenation to the tissues. This process also reduces muscle spasms, contributing to the alleviation of pain. Physiologically, the effects of massage are not only local. Systemic effects such as a decrease in stress hormones like cortisol, an increase in endorphin and serotonin levels, and an increase in parasympathetic activity in the autonomic nervous system provide both physical and mental relaxation. The most frequently observed benefits are: Reduced muscle stiffness, relief from back and neck pain, improved circulation, improved sleep quality, general relaxation, and reduced stress. Incorrect technique or excessive pressure can lead to: trauma to muscle tissue, increased existing pain, and soft tissue damage. Situations requiring attention: Acute muscle injuries, serious spinal pathologies, infections, or febrile conditions. In such cases, an assessment should be made before applying massage. In summary, the effectiveness of massage comes not from the intensity of the pressure, but from the correctness of the application. Therefore, it is very important to have massages performed in places where the correct application is carried out.
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Back massage is not only a relaxing practice, but also an effective support method for the musculoskeletal system and neurohormonal balance. In daily life, the back area is one of the areas where the most tension accumulates due to posture, stress, and muscle strain. The controlled pressure applied during the massage provides relaxation in muscle fibers, increases regional blood circulation, and supports oxygenation to the tissues. This process also reduces muscle spasms, contributing to the alleviation of pain. Physiologically, the effects of massage are not only local. Systemic effects such as a decrease in stress hormones like cortisol, an increase in endorphin and serotonin levels, and an increase in parasympathetic activity in the autonomic nervous system provide both physical and mental relaxation. The most frequently observed benefits are: Reduced muscle stiffness, relief from back and neck pain, improved circulation, improved sleep quality, general relaxation, and reduced stress. Incorrect technique or excessive pressure can lead to: trauma to muscle tissue, increased existing pain, and soft tissue damage. Situations requiring attention: Acute muscle injuries, serious spinal pathologies, infections, or febrile conditions. In such cases, an assessment should be made before applying massage. In summary, the effectiveness of massage comes not from the intensity of the pressure, but from the correctness of the application. Therefore, it is very important to have massages performed in places where the correct application is carried out.

Op. Dr. Mehmet Bekir Şen

61,773 次观看 • 3 个月前

The Bro Split that every young lad gets sold on looks like this.⠀ ⠀ Monday: Chest⠀ Tuesday: Back⠀ Wednesday: Rest⠀ Thursday: Legs⠀ Friday: Shoulders⠀ Saturday: Arms⠀ Sunday: Rest⠀ ⠀ And yes, Arnold did it. Arnold also took enough drugs to sedate a medium-sized country, so perhaps not the most transferable template.⠀ ⠀ The problem is simple. Each muscle here gets hit once a week. Train hard enough and you'll trigger a window of muscle protein synthesis that runs for roughly 2-3 days. After that the window closes, and the muscle fibres begin to catabolise slowly. The back half of the week isn't neutral. It's quietly eroding the growth stimulus you picked up on Monday.⠀ ⠀ Once a week is not a holding pattern. It's a losing one.⠀ ⠀ The fix is training each muscle at least twice. An upper/lower split does this cleanly.⠀ ⠀ Monday: Upper⠀ Tuesday: Lower⠀ Wednesday: Rest⠀ Thursday: Upper⠀ Friday: Rest⠀ Saturday: Lower⠀ Sunday: Rest⠀ ⠀ Same days in the gym. Every muscle getting two shots at the growth window per week instead of one.⠀ ⠀ If there's a specific muscle you want to bring up faster, glutes being the obvious example, you can push that to three times a week with a full body approach, hitting the priority muscle first in every session when you're freshest.⠀ ⠀ Monday: Full Body (glutes first)⠀ Wednesday: Full Body (glutes first)⠀ Friday: Full Body (glutes first)⠀ ⠀ More frequent stimulus. More growth windows captured. Less of the week spent sliding backwards.⠀ ⠀ The Bro Split isn't useless. It just isn't optimal. And if you're going to spend the time, you may as well spend it on something that actually works.⠀ ⠀ Minimum twice a week per muscle. Three if you're serious about a lagging group. The rest is just detail.
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The Bro Split that every young lad gets sold on looks like this.⠀ ⠀ Monday: Chest⠀ Tuesday: Back⠀ Wednesday: Rest⠀ Thursday: Legs⠀ Friday: Shoulders⠀ Saturday: Arms⠀ Sunday: Rest⠀ ⠀ And yes, Arnold did it. Arnold also took enough drugs to sedate a medium-sized country, so perhaps not the most transferable template.⠀ ⠀ The problem is simple. Each muscle here gets hit once a week. Train hard enough and you'll trigger a window of muscle protein synthesis that runs for roughly 2-3 days. After that the window closes, and the muscle fibres begin to catabolise slowly. The back half of the week isn't neutral. It's quietly eroding the growth stimulus you picked up on Monday.⠀ ⠀ Once a week is not a holding pattern. It's a losing one.⠀ ⠀ The fix is training each muscle at least twice. An upper/lower split does this cleanly.⠀ ⠀ Monday: Upper⠀ Tuesday: Lower⠀ Wednesday: Rest⠀ Thursday: Upper⠀ Friday: Rest⠀ Saturday: Lower⠀ Sunday: Rest⠀ ⠀ Same days in the gym. Every muscle getting two shots at the growth window per week instead of one.⠀ ⠀ If there's a specific muscle you want to bring up faster, glutes being the obvious example, you can push that to three times a week with a full body approach, hitting the priority muscle first in every session when you're freshest.⠀ ⠀ Monday: Full Body (glutes first)⠀ Wednesday: Full Body (glutes first)⠀ Friday: Full Body (glutes first)⠀ ⠀ More frequent stimulus. More growth windows captured. Less of the week spent sliding backwards.⠀ ⠀ The Bro Split isn't useless. It just isn't optimal. And if you're going to spend the time, you may as well spend it on something that actually works.⠀ ⠀ Minimum twice a week per muscle. Three if you're serious about a lagging group. The rest is just detail.

Sama Hoole

24,136 次观看 • 2 个月前

It’s Toonie Tuesday!!! 🩺OPERATION POWER SHIFT🛻 This week we are helping our friend __Andrey__UDA❤️🖤 and the 28th Mechanized Brigade of the UGF. The 28th Mechanized Brigade is defending the Toretsk front and in need of a vehicle. (see vehicle lost in video below) This week we will also be helping to heal a hero. Andrey stood strong for Ukraine and now he needs our help to raise funds so he can get his hip replacement surgery. He has been waiting for his Toonie for months to be able to live pain free and have full mobility back. Let’s shift the power and get Andrey and the 28th moving! Donate €2 £2 $2 📬 screenshot in replies & repost 🅿️ 🅿️: solodkiy.sweetyy2020@gmail.com Be sure to like and retweet the post, leave a comment, quote tweet even better.
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It’s Toonie Tuesday!!! 🩺OPERATION POWER SHIFT🛻 This week we are helping our friend __Andrey__UDA❤️🖤 and the 28th Mechanized Brigade of the UGF. The 28th Mechanized Brigade is defending the Toretsk front and in need of a vehicle. (see vehicle lost in video below) This week we will also be helping to heal a hero. Andrey stood strong for Ukraine and now he needs our help to raise funds so he can get his hip replacement surgery. He has been waiting for his Toonie for months to be able to live pain free and have full mobility back. Let’s shift the power and get Andrey and the 28th moving! Donate €2 £2 $2 📬 screenshot in replies & repost 🅿️ 🅿️: [email protected] Be sure to like and retweet the post, leave a comment, quote tweet even better.

Official Toonie Tuesday 🎗️

92,634 次观看 • 11 个月前

This might be one of the most under-trained muscles in your whole lower leg. It's called the tibialis anterior, it runs down the front of your shin, and its main job is to lift the front of your foot up when you walk. At the lowest point of your step, your toes may only clear the floor by about a centimetre. Also called, minimum toe clearance in gait studies. This muscle is a big part of what keeps your toes off the ground. So when it gets weak, especially with age, your toes can scuff the floor and you trip more easily. That slow, foot-dragging walk you see in a lot of older people often comes down to weak shins. It's also what helps lower your foot down gently after your heel lands, instead of letting it slap flat. And because most people train their calves far more than the front of the leg, that imbalance can contribute to shin splints. A go-to for runners Also shows up in knee rehab Try this wall-supported version. You can do it anywhere.
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This might be one of the most under-trained muscles in your whole lower leg. It's called the tibialis anterior, it runs down the front of your shin, and its main job is to lift the front of your foot up when you walk. At the lowest point of your step, your toes may only clear the floor by about a centimetre. Also called, minimum toe clearance in gait studies. This muscle is a big part of what keeps your toes off the ground. So when it gets weak, especially with age, your toes can scuff the floor and you trip more easily. That slow, foot-dragging walk you see in a lot of older people often comes down to weak shins. It's also what helps lower your foot down gently after your heel lands, instead of letting it slap flat. And because most people train their calves far more than the front of the leg, that imbalance can contribute to shin splints. A go-to for runners Also shows up in knee rehab Try this wall-supported version. You can do it anywhere.

Dr Neha Chawla || FreeGym

31,308 次观看 • 13 天前

Unsure the level of concern at the moment (1.09 FIP + 27.5 K-BB%) but I think it's worth nothing that Sanchez's FB velo is down: First 3 G (2026): • 94.4 MPH (-2.1) • 94.3 MPH (-1.5) • 94.6 MPH (-0.6) *(L: '26, R: '25)* Last year: • Sanchez was a bit more efficient w/ his hip + shoulder separation • His body was more linear, helping that center of mass move correctly. • Better lower half allowing him to keep that pelvis a bit more linear -- which is likely result of the ribcage is stacked over his pelvis + sitting in that load longer on foot strike (??) This year: • Energy is leaking from that back knee into rotation • Upper + lower working w/ each other more and less of working against one another (arm doing more than it should) • His pelvis is noticeably tipping down through rotation (not a direct cue but more of a result of less lower half activation) Angles/WBC fatigue could also be at play here as well -- but assuming they're not could be some things to clean up
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Unsure the level of concern at the moment (1.09 FIP + 27.5 K-BB%) but I think it's worth nothing that Sanchez's FB velo is down: First 3 G (2026): • 94.4 MPH (-2.1) • 94.3 MPH (-1.5) • 94.6 MPH (-0.6) *(L: '26, R: '25)* Last year: • Sanchez was a bit more efficient w/ his hip + shoulder separation • His body was more linear, helping that center of mass move correctly. • Better lower half allowing him to keep that pelvis a bit more linear -- which is likely result of the ribcage is stacked over his pelvis + sitting in that load longer on foot strike (??) This year: • Energy is leaking from that back knee into rotation • Upper + lower working w/ each other more and less of working against one another (arm doing more than it should) • His pelvis is noticeably tipping down through rotation (not a direct cue but more of a result of less lower half activation) Angles/WBC fatigue could also be at play here as well -- but assuming they're not could be some things to clean up

Joseph Cammisa

43,317 次观看 • 3 个月前