Sigma Physique

12/03/2024

REAR DELT ROW

A rowing movement will generally be your best option for getting the rear delts into their shortened contractile range.

Reverse cable or Rear Delt DB flies won't allow you the ROM to get that rear delt into its fully shortened position.

An easy experiment to illustrate this is to stand up and mimick a rear delt fly motion , then mimick a rowing motion with your arms approx 45-70° abducted (out to the side)

See which one allows your rear delt to gain a shorter position.

To choose the arm path for your rear delt row, find the path that allows you to extend (row) the upper arm back the furtherest behind the plane of your body without the shoulders rolling forward & elevating.

This will be your arm path when performing a rear delt row. You may find using a handle that allows a reasonably neutral grip will provide more extension (ROM)

Again, the cable fly is putting your arms at 90° of abduction & won't allow as much range, although cables can be great for biasing the lengthened range of the rear delt.

To perform the rear delt row, im asking ingrid to create a lot of tension on the handle, almost pulling the handle apart until her elbows reach level with her midline, then she can retract to keep pulling the elbows back.

I don't want her to roll her shoulders forward or allow her arm path to deviate excessively.

Don't forget to keep the tension on the way out. We want to use as much rear delt as possible and as little back as needed to perform the movement.

James Killen
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20/02/2024

18/01/2024

GLUTE TRAINING & PROGRESS
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We've worked very hard to bring Lily's glutes up, they are certainly a stubborn bodypart for her.
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I feel we are in a pretty good place In terms of exercise selection for glutes, the progress is showing.
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We have taken emphasis off her quad training (removing Hack Squat for the moment) & added some specific glute dominant movements.
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Ensuring she is focussed on every single rep, whether it's a 'warmup weight' or top set.
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If you are dicking around on your phone and talking s**t during your workout,  it's very hard to switch back onto a focussed contraction.
(Particularly for stubborn bodyparts)
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Losing your pump is unforgivable😉
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The ability to 'connect' with your glutes is possibly a bigger factor in progress than the exercises you do.
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Improving the neural connection isn't difficult once you know what to look for.
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14/12/2023

Sunil does the basics extremely well.

We have worked hard to strengthen his rotator cuff and Quad tendons, now we are full steam ahead.

What are the basics?

1️⃣ doesn't miss sessions, shows up.

2️⃣ Tracks calories to ensure he's eating as much as possible.

(We generally want to be eating as much as we can whilst still dropping bodyfat).

3️⃣ Takes sleep and recovery seriously.

Well done mate, looking forward to pushing forward in 2024💪
James

14/10/2023

Arm path and setup is crucial when attempting to bias upper pecs.

In terms of cable fly movements for upper/clavicular pec, this one gives us the ability to essentially fully shorten the upper pec.

James Killen

06/10/2023

The Citadel Strength Hip Press is up there with the best machines I've ever used.

When you combine Bracing with a good Strength curve and range of motion, we are talking about an exceptional piece of engineering.

Most of your glute development will come from movements that allow the glute to contract with load through its mid to lengthened range (hips flexed) such as a Bulgarian Split Squat, RDL etc.

Whilst great movements, we sacrifice load due to the inherent instability of these movements. The bracing provided by the shoulder pads and levers allows you to focus on providing greater loads and stimulus so glutes can adapt and grow.

Whilst the output on this machine will be high enough that Supersetting may not be required, it pairs well with a movement such a hip thrust which loads the glutes in the shortened range.

Alternatively you could use the Citadel Hip Press after completing RDL's where you may not have taken the glutes to a sufficient level of fatigue- this will certainly finish them off.

James Killen

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28/09/2023

If given an option, there are situations where we may prefer free weights over cables or vice versa.
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Neither option is inherently better, it's about choosing the tool for the job.
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I generally prefer cables for most tricep movements (except for dips & tricep dominant presses).
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For me, the 3 variables that make a great movement are:
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1️⃣ The movement is condusive to progress: (low risk of injury, not too systemically taxing, reasonable resistance profile etc)
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2️⃣ Aligns well with target muscle(s): it's self evident we would rather train a muscle effectively by aligning our muscle with the line of force of the weight. This also minimises injury.
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3️⃣ Provides a good range of motion or targets a specific part of the range particularly well.
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Think leg extension, only taxing at the top but combined with a hack or Pendulum squat we have a complete quad workout.
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There are some objectively awful movements but thinking about the movement we are doing and why is always worth questioning as we should be changing our minds in this game from time to time.
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James Killen
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11/09/2023

KNEELING HAMSTRING CURL

Some people believe the kneeling or standing leg curl is a waste of time for Hamstring development.
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That's a very provincial view and makes the assumption it's our only Hamstring movement.
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Not every movement needs to load a muscle through its full range. In fact, very few do.
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I like this movement to take the hamstrings into a shorter position whilst they are freshest and use a seated leg curl as my primary movement for mechanical tension to the hamstrings.
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I find its very hard to get the hamstrings short later in a session when they are fatigued.
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Having a unilateral movement for Hamstrings is possible the best adjustment I've made to training (after tearing a Hamstring 10years ago)

James Killen
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02/09/2023

Client Progress

Its not the before & after we should focus on, it's the unseen middle ground, the bridge between both. That's where the real transformation is, the delayed gratification, the sacrifices, showing up when you could be doing something else.

To think all that changed between before & after was merely physical is missing almost everything.

This is one of my more satisfying transformations.

There is about 2 years of consistency in Brina's transformation.
From someone who had never step foot in a gym, to making it the best part of her day, or at least a part of her day.

Sabrina gave up alcohol because she was tired of feeling like garbage and didn't align with where /who she wanted to be. Importantly she organised her life to make exercise a priority and took the effort to find a PT/Coach she can work with.

Well done Brina, onwards and upwards from here💪
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