Kilos and Closings

🎁Christmas Eve accessories- Seated lateral raises!

🎁These are prob my fav shoulder accessory. They’re super isolating and really accommodating for any level of strength- just adjust the length of the band!

☝️Keep your elbows slightly bent and squeeze hard at the top of each rep.

Ok have fun

🤕 Got achy joints from lifting? You’re might be under recovered and loading your tensions too much.

🍖Our connective tissue grows and adapts in a much slower fashion compared to skeletal muscle, so they’re technically easier to overtrain, especially if you’re coming from like a 9-13 month lockdown and back into training all of a sudden.

🤷‍♂️So what to do? Instead of always progressing your lifts via increased loads, maybe add some reps, pauses, or slowed eccentrics to your exercises.

☝️ Just keep in mind that you’re prob not going to he competing anytime soon if you JUST STARTED to workout again, so don’t worry about the weights you’re hitting and focus more on rebuilding yourself to pre-Covid shape.

Ok have fun

🙈There’s a study out (linked in comments) that shows faster bar speed yielding greater gains in bench strength. The results speak for themselves, but many lifters don’t have access to the conditions presented- bar speed tracker with a screen in front of you while lifting to give instant feedback and the same room temperature and humidity throughout the study.

🙉BUT! Again, the results are there, and even if the results weren’t as drastic, I usually advise lifters move in the concentric portion as fast as possible. This creates a mindset in training so that when you’re lifting heavier loads, you’re (un)consciously applying force throughout the concentric portion with a speed intent, rather than allowing yourself to slow down at your “sticking point”

🙊The study kinda goes a bit more in depth than that, and I’d love to talk to you about it more if you’re interested, just send me a DM!

Ok have fun

📈Fun fact: New research shows that your pec hypertrophy maxes out at around 70% of your 1rm on bench. Anything over puts more stress on your shoulders and tris.

🤯Don’t believe me? Fine. But this is coming from and if you don’t believe him, you’re prob going to be small and weak for life

⚠️A big big tip I’ve learned from is to teach positioning instead of “weak points”

🆘Yes, we all have weak points, that’s not a scammy point. The point is to strengthen your positioning rather than focusing on tricep strength if your weak point of bench is near lockout, or your hamstrings and glutes if you have difficulty locking out your deadlifts.

🔒Will you benefit? Most likely, but specificity is key here. So if your goal is to bench more, you’d be better off figuring out how to put constraints on your bench to train that lockout pattern. Because yes, you will have stronger hamstrings by working your hamstrings, but you’ll have a stronger deadlift if you work your deadlift.

Ok have fun

🏋️YOUR BODY IS MEANT TO MOVE IN ALL RANGES OF MOTION, NO MATTER WHAT SQUAT UNI OR DR WHATEVER TF HIS NAME IS SAYS.

🤸‍♀️Crazy right? That you’re supposed to be able to control your body through full joint rom and not just squat to 90 degrees and keep your shoulders pulled back for EVERYTHING?

🧹Your mom didn’t develop your entire body for 9 months for you to only use half of it. If you were my child who I spent 9 months developing and however long pushing out and I found out not only were you training partial ROM, but TELLING OTHERS TO? Well. Feather duster stocks would go through the roof if you get what I mean 😏

➿So let your shoulders come all the way forward on rows, and then pull them all the way back. Flex your hips and knees as much as you can while maintaining pelvic and spinal control. Just move.

Ok have fun