Eugene Teo

How leg length affects your squat technique ⤵️
If you fall forwards on a squat, or feel more in your lower back instead of your glutes or quads, this one’s for you.

And if that's not you, I'm sure it's someone you know - so do them a solid and share it with them🫡

Mobility can make a huge difference for some people - but it’ll never overcome your anatomy.

3 factors you need to consider for individualising squat set up based on your anatomy

1. Stance
2. Heel Elevation
3. Exercise Selection

In general terms, a combination of front loaded, heel elevated, wider stance will help most of the time.

How to organize your workouts ⤵️
Just because something was hard doesn't mean it was effective.

Getting this right is the difference between "I worked really hard" and "I actually made progress"

And there's way too many workouts on here that focus on making you tired instead of driving adaptations.

The interference effect, where cardio "kills your gains" is way overblown, but it definitely matters once it starts tanking your lifting performance.

1. Power & speed comes first. Use low volume, longer rests and prioritize short bursts of max intent.

2. Strength & hypertrophy next. It's still neurally demanding, but you've got a lot more stability and leeway with exercise choice to push it hard.

3. Mobility and conditioning last. If you need some mobility at the start to warm up, go for it. But most of it should get covered in your main workouts, unless you have specific goals like the splits.

Comment SUPERHERO for my hybrid bodybuilding programs

How to improve your hip mobility

Why I never use a mixed grip on Deadlifts

My biggest mistake - technique obsession

What nobody knows about creatine

The truth about the mind muscle connection

Glute Pushdowns👇
This hits your glutes in the lengthened position - similar to a lunge or step up, except you can adjust your position more easily to get that rotational stretch.

Here’s how to do it:
1. Set the cable to chest height
2. Use a heel cup or an ankle strap on your foot
3. Rotate your body 45 degrees towards the working leg
4. Push down, back and out to achieve hip extension, external rotation and a slight degree of abduction

Enjoy!

Did you know this about leg extensions?