Mind Muscle Specialist

I used to get injured way more often. Now, I very rarely have a small issue. Overuse injuries happen a lot due to the uncontrolled bounce in your reps. The transition from eccentric (muscle lengthending) to concentric (shortening) part of the rep is when you need to control the most with your muscles and not release and let the weight bounce to going back up.

That rapid stretch to shorten that happens overloads tendons and muscles too much. It places more strain on tendons as well when the large muscles controlling the weight don't engage fully in a very lengthened position. Part of the reason people used the balance is because they need the inertia to help them get a weight that's too heavy for them back up. So when you focus on really controlling a slightly lighter weight, it'll actually be better for your muscle.

Most research points to fully lengthened to mid range being the best for growing muscle and most important to be strong in for joint functionality reasons. There's some differences in muscle groups but the Biceps tend to respond well to the increased stretch- I've also noticed this in myself and my clients. Since the bicep crosses the elbow joint and shoulder joint, engaging in shoulder extension will stretch the bicep more.

If it's your first time trying this, start lighter than you normally would because it is WAY more difficult, you'll see.

The pain spot is the last to appear and farthest from being the issue. In this case, shoulder mobility and other common shoudler issues were not the issue at all. It was overused bicep muscles from his job, in the end. Massaging the bicep and outer arm muscles allowed the muscles to relax and allowed him to regain control of them again. He was able to effectively stretch those muscles and mobilize the elbow more as well.

If you have a joint issue, don't look at the joint because that's usually not the cause (unless it's a trauma impact type thing). The joint functions the way the muscles dictate them to and the muscles function the way the nerves dictate those to. Message me on Insta for more specific questions

The underhand/supinated/palm up grip is something you should use. Why? First of all, it's good to work all functions of the shoulder blade in different positions of external and internal rotation, which would include suppinated and pronated grips. Your grip will alter how your shoulder functions during retraction in this case.

Secondly, you will target different muscles of your back. The closer that shoulder is to your sides, the more mechanical advantage the lats have during a pulling motion- up until the elbow gets about even with your waist, in which the lats cannot pull any more. Keep the elbows wide to work more on the traps, rhomboids and rear deltoids. Original fitness content always coming to you here! Likes and follows are much appreciated! It helps me a lot!

Tempo alteration can stimulate new adaptations via the nervous system/coordination and the concept of muscle confusion. It's a very easy way to spice up your usual exercises without too much variation. 1.5 reps like this will especially alter the input of the typical lifting eccentric to concentric to eccentric cycle. Reason being, instead of just lowering or raising the weight slower, you're stopping the rep in the middle which for many exercises creates more tension when trying to initiate the upward movement and stopping the momentum downwards (like in the lateral raise).

For the chest press example, 1.5 reps will give you more time in the short to mid range of the rep but this won't increase tension on the pecs since max tension is at bottom. The research supports a novel stimulus due to altering rep tempo, but honestly not a lot of good research on 1.5 reps. However after using them myself and with my clients it can help a mind muscle connection, learn coordination, and improve strength in certain ranges of a rep.

The first one is more of a rehabilitative stretching exercise for improving flexibility and also for resting upper back muscles and spinal extension muscle tension (that rhymed) which relates to posture.

The flexion row is slightly more of a strength improvement exercise. But I would start very light on this as you are putting your spine into flexion and if you overload that it can cause issues, especially if you were doing a standing version. Nevertheless, it can help improve back health because your spine should be able to flex and extend under load.

The last one is my favorites because it helps people with their tight hips and mobility in their lumbar and hips the most. It's really unique because you can open the groin while activating the glutes.

A quick guide to quadriceps growth progress (and becoming quadzilla 😄) . Stage 1 and 2 might occur in reverse order, they do for some of my clients. Stage 3 may be noticeable earlier as well depending on how lean you are. Stage 4 is probably achieved by like 8% of people at some point in their life. Stage 5 would be the sartorius showing which happens when extremely lean.

Speaking of which, seeing the muscles will be much easier when leaner, especially Stage 3 and 4. It will be harder for women as men tend to store most fat on the belly. You can achieve these stages in most scenarios. Clients that never thought they would see their leg muscles do now. Message me on Instagram if interested.

Where does a calorie actually come from and what does it mean for you and fat loss or fat gain? Most people haven't heard of a bomb calorimeter and how this process actually works. And I understand (somwtimes) that the idea is to kind of equate grams of food to how many calories that is, but it certainly does not translate directly in all circumstances. What also is missing from the equation of how much fat you gain from a piece of food is the extremely complex biochemical interactions involving enzymes and hormones.

More practically what I found is that when clients don't focus that much on calories and focus more on what they're eating, they are able to stick to it longer term which gets them long term results they are looking for. Message me on Instagram if interested in how I do this with my clients

I'm serious, I am always way more sore after these. Start light and only do a set or 2 the first time. These accentuated eccentrics are from another planet. By using a heavier weight than you usually do to fly down, then bringing the weight in to push up, you can essentially do way more overloading eccentric reps in a set. Eccentrics overload muscle more the concentrics and when you extend the moment arm of the resistant force, that creates even more of an overloading effect. Maybe do these once every 4 weeks or so to start- I would not do them weekly.