True Results Fitness Centers

HOW TO SERIES: Lateral Raise with Brian! 🏋️‍♂️ 🔥
Want to build broader, more defined shoulders? The lateral raise is one of the absolute best movements for targeting those medial deltoids, but keeping your form clean is critical to avoid shrugging and straining your neck! Here’s how to lock in your alignment:
1️⃣ Setup & Posture: Set up in a neutral stance with your feet hip-width apart. Keep your traps pulled back and down—don’t let your shoulders shrug up toward your ears.
2️⃣ Arm Positioning: Hold lighter weights at your sides with a slight bend in your elbows (avoid locking them out straight or bending them too much).
3️⃣ Controlled Raise: Raise the weights out to your sides until your arms are parallel with the ground, adding a subtle tilt at the top. Lower down under control to maintain constant tension.
4️⃣ Isolate the Delts: Focus entirely on moving from the lateral head of your shoulder rather than momentum. Avoid swinging or shrugging as you tire out!
💡 Pro Tip: Prioritize form and alignment with lighter weight first. Once you can easily hit 15 clean, controlled reps without compromising your technique, then go heavier!

HOW TO SERIES: Standing Dumbbell Bicep Curl with Brian! 🏋️‍♂️ 🔥
Looking to build stronger, fuller biceps? The classic dumbbell bicep curl is a staple arm exercise, but technique is everything when it comes to maximizing tension and protecting your joints! Here’s how to do it right:
1️⃣ Setup & Posture: Stand with feet hip-width apart in a neutral stance. Pull your shoulder blades back so you’re not rolling your shoulders forward or straining your rotator cuffs.
2️⃣ Arm Positioning: Start with full extension on your arms while keeping your wrists straight and palms facing forward.
3️⃣ Controlled Ex*****on: Curl the weights up while exhaling, making sure to use a full range of motion. Lower the weights back down under control—don’t rush the negative or drop the weights fast!
4️⃣ Joint Safety: Achieving that full, controlled extension at the bottom is actually much better for your elbows and joints than jamming or snapping them down. Avoid ego lifting heavy weights that force you to swing!
💡 Pro Tip: Keep your core tight and elbows fixed near your sides to ensure your biceps are doing all the work rather than your shoulders!

HOW TO SERIES: Leg Extension Machine with Brian! 🏋️‍♂️ 🔥
Looking to isolate and build strong quads? The leg extension machine is a staple in almost every gym, but getting the adjustments right is crucial for maximum results and joint safety! Here are the key tips:
1️⃣ Pad & Seat Alignment: Adjust the lower pad so it sits right above your ankles (not high on your shins or down on your toes). Set the seat so your knees line up directly with the machine’s pivot point.
2️⃣ Proper Posture: Keep your back flat against the pad, shoulders down, and posture tall—no slouching! Keep your hips, knees, and ankles aligned throughout the movement.
3️⃣ Controlled Ex*****on: Use a manageable weight to warm up your quads. Drive the pad up, squeeze at the top of the movement, and keep your core engaged.
4️⃣ Constant Tension: Lower the weight back down with control—stop just before the plates touch to maintain continuous tension on your quads, then drive right back up!
💡 Pro Tip: Avoid going overly heavy on this machine to prevent excessive strain on your patellar tendons. Focus on control and a strong squeeze!

HOW TO SERIES: Machine Chest Fly with Brian! 🏋️‍♂️ 🔥
Looking to isolate your pecs and get a full chest stretch? The machine chest fly is fantastic, but setup and ex*****on are key! Here’s how to lock in your form:
1️⃣ Machine Setup: Set the arm position to get a deep stretch without over-extending (adjust forward if you have shoulder issues). Set the seat height so the handles align directly across your mid-chest—not too high, not too low.
2️⃣ Proper Posture: Sit with your glutes all the way back, back flat against the pad, feet flat on the floor, and torso tall. Keep your traps depressed and shoulders down.
3️⃣ Controlled Ex*****on: Maintain a slight, fixed bend in your elbows throughout the movement. Drive the handles together, exhale, and squeeze your chest at the peak contraction.
4️⃣ Avoid Fatigue Mistakes: As you get tired, don’t let your shoulders shrug up or slump forward. Keep your traps locked down and control the eccentric movement back!
💡 Pro Tip: Focus on bringing your inner arms together rather than just touching your hands to maximize chest engagement!

HOW TO SERIES: Incline Dumbbell Chest Press with Brian! 🏋️‍♂️ 🔥
Want to build a stronger, fuller upper chest? The incline dumbbell press is one of the best exercises you can do—if you get the form right! Here are the key setup tips:
1️⃣ Bench Angle: Set your incline to 2-3 clicks up. A moderate incline targets your upper pecs without shifting too much load onto your front shoulders.
2️⃣ Safe Loading: Rest the dumbbells on your knees (not your hips) and use your legs to kick them up into position as you lay back.
3️⃣ Elbow Positioning: Keep your elbows slightly tucked at a natural angle—don’t flare them straight out to 90 degrees or roll your traps up.
4️⃣ Full Control: Exhale as you press up, control the weights on the way down for a full chest stretch, and avoid ego lifting so you can focus on muscle isolation!
💡 Pro Tip: Keep your core tight, back flat against the bench, and traps down to keep all the tension right on your pecs and shoulders.

117° outside, zero excuses inside. Lock in your workout plan before you walk through the doors and make every minute count! ☀️

HOW TO SERIES: Tricep Rope Extensions with Brian! 💪 🔥
Tricep extensions are a staple for building arm strength, but small tweaks make a huge difference! Here’s how to lock in your form:
1️⃣ Setup: Set your feet hip-width apart with a neutral stance. Grab the handles, pull your shoulders back, and keep your ears, shoulders, and hips aligned.
2️⃣ Depress Your Traps: Keep your shoulder blades pulled down (scapular depression) so your triceps—not your shoulders or upper back—do the work.
3️⃣ Control the Movement: Drive straight down from your chest to your hips, contract your triceps at the bottom, and control the weight on the way back up for a full stretch.
4️⃣ Avoid Ego Lifting: If your body is swinging, your traps are shrugging, or you’re rounding forward, lower the weight and prioritize proper form!
💡 Remember: The ascent is the eccentric phase—don’t rush it! Control the stretch to get the most out of every single rep.

HOW TO SERIES: Seated Cable Rows with Brian! 🏋️‍♂️
Don't overlook the basics! Master your seated row technique with these key cues to maximize your back gains:
1️⃣ Setup: Keep a slight bend in your knees, elongate your torso, and keep your core engaged.
2️⃣ Depress Your Shoulder Blades: Avoid shrugging with your traps—drop your shoulders down and away from your ears before pulling.
3️⃣ Drive Through the Elbows: Focus on pulling with your back rather than your biceps, driving your elbows toward your back pockets.
4️⃣ Full Range of Motion: Exhale as you pull, and allow a full, controlled stretch forward on the way back.
💡 Mind-Muscle Connection: If you feel it in your arms at first, don't worry—with consistency, you'll feel your lats engaging more and more!

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Scott shows up and puts in the work every week—proving that dedication and staying active pay off at any age.
Drop some birthday love in the comments for Scott! 👇🔥”

HOW TO SERIES: Stationary Lunges with Brian! 🏋️‍♂️
Master your technique to hit your quads and glutes effectively with these key cues:
1️⃣ Hip-Width Stance: Step straight back (don’t cross over) to maintain solid balance.
2️⃣ Knee Alignment: Keep your front knee aligned with your 3rd and 4th toes.
3️⃣ Drive Through the Heel: Push straight up using your front heel rather than your toes to fully engage the target muscles.
💡 Pro Tip: Shift your weight slightly forward or back to shift focus between your quads and glutes!



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