Helping Everyday People Reach Their Physical Potential
Feel Young, Strong & FIT
Accountability, Measurable Fitness, No More Guesswork - DM “BEGIN”
Reach Your Physical Potential
Follow for more Beginner Training Advice
Only good things come from squatting
And if you want longevity in your training and want to remain fit and functional you need to squat below parallel
If you cannot get yet but still want to train deep squats perform the bottom up squat or the cyclist squat as shown in the video
Follow for more Beginner Training Advice
Cardio is boring
Yet lower intensity zone 2 training is very beneficial
To make it more interesting and get additional strength benefits from the workout I like to pair things together
Give this workout a try
Every minute on the minute
X 5 rounds
Minute 1. 45 second Bike
Minute 2. 10 Dumbbell Rows
Minute 3. 15 sit-ups
Follow for more workouts like this and helping beginner training advice
For maximising your strength, make sure you train your legs individually as well as together
Follow for more Beginner Training Advice
Want your first pull-up?
Consistent practice if these 4 steps will ensure anyone can do a pull up
1. Mobilise scapula - because most of us spend our days hunching forward, our upper back becomes stiff, and when the scapula (shoulder blades) can't move properly we cannot engage our lats (our stronger muscles) to pull us up and rely solely on our arm muscles (the weaker ones) to do all the lifting.
2. Activate lats - same as the reason above, when don't use our lats they are hard to turn on when needed. Work on activating your lats with tempoed lat pull-downs, pull down hard then lower slowly for up to 5 seconds
3. Strengthen lats - to be strong enough for a pull-up, you need to maximise your lat strength. Dumbbell rows are the most effective for this. Go heavy and focus on pulling from your lats.
4. Practice technique - most people skip this one. You need to learn proper technique to engage the correct muscles and make the most of the strength you have. Proper technique in the pull-ups requires engaging the core, rolling back the shoulders and pulling aggressively
Follow for more Beginner Training Advice
Learn to deadlift
This will build real strength and the reduce your risk of injury outside the gym
If unsure how to deadlift properly, start by learning the Dumbbell Romanian Deadlift
Performing this first teaches properly technique and strengthens the muscles required to keep picking things off the floor long Into your old age
Follow for more helpful advice on Beginner Training