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05/25/2023

This is called Sarcopenia. You can find plenty of researches about it on PubMed.

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05/24/2023

How to progressive overload.

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05/23/2023

The 'gluteal muscles' often called the glutes, are divided into 3 main muscles. Together, they make up the 'buttocks'.

The gluteus maximus, the largest muscle of the trio, is responsible for hip extension, external rotation, and upper leg stability. The gluteus medius and minimus, while smaller in size, play a vital role in hip abduction, internal rotation, and overall stabilization during movement. Together, they contribute significantly to maintaining proper posture, balance, and a wide range of daily activities such as walking, climbing stairs, and even standing upright.

Developing strong, glutes involves incorporating a variety of exercises that specifically target these muscles. Exercises like Squats, lunges, hip thrusts, and deadlifts are proven movements for enhancing glute strength, while also benefiting overall core stability and lower body performance. Additionally, exercises such as hip-abduction exercises can further isolate and engage the gluteus medius and minimus muscles, ensuring a well-rounded approach to your glute training.

As always though, it's important to remember that achieving a powerful and well-defined posterior chain demands dedication and consistency. Results don't come overnight; they are born from a commitment to regular training, the willingness to invest time and effort into your fitness journey, and the patience to allow your body to adapt and transform. It's essential to embrace the process, focusing on gradual progress and celebrating small victories along the way.

So, set your goals, make a plan, and stay consistent. Fuel your body with nutritious foods and allow it adequate rest and recovery. By combining the right exercises, within the right training plan, as well as the mindset, and discipline, you'll be on your way to unlocking the full potential of your glute muscles and achieving the strong, sculpted dumptruck you desire.

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05/22/2023

When Was The Last Time You Jumped Rope?? Let us know below👇
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When you jump rope a few minutes per day, you’ll reap all of these life-improving rewards. Benefits begin at just 5 minutes a day:⠀
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✅ Boost your metabolism⠀
✅ Burn more fat than typical cardio⠀
✅ Strengthen legs, glutes, calves⠀
✅ Improve brain & heart function⠀
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⚠️ MASTERY TAKES PRACTICE
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If you haven’t mastered jump rope basics yet, don’t worry. Practice is the key to getting better & reaping more of the benefits. Anyone that you see who is good at it, has put in the work. That’s what I always remind my clients.⠀
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05/21/2023

WANT TO SQUAT HEAVY SAFELY?
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1️⃣ INHALE AND BRACE ⁣
First inhale a large breath into your stomach. It is important to take a deep breath so it fills your stomach, and not your chest. The next step is to create tension in your torso. This increases into-abdominal pressure (IAP), which is the pressure rating within the abdominal cavity. Higher IAP means increased stability and stiffer spine. ⁣
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By bracing you create tension in your torso and increase IAP. Imagine that someone is about to hit you as hard as they can in your stomach. The natural response to this is bracing. Always brace before starting a repetition. ⁣
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2️⃣ HOLD BREATH⁣
Hold your breath throughout the lift to maintain tension and stability. This helps you keep take the load off the spine and keep it in a neutral position, and allows you to exert maximum force. Pretend you are going under water when squatting down, and that you cannot breath again until you are at the top (head over water). ⁣
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3️⃣ EXHALE AND RESET⁣
Exhale at the top of the movement, and start all over again. ⁣
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⁉️ SHOULD I HOLD MY BREATH ON THE WAY UP TOO? ⁣
Holding your breath during a squat is called valsalva maneauver. This causes the inhale and brace technique to be amplified, further increasing IAP. Holding your breath therefore yields the best results, and is used by powerlifters. ⁣
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However, blood pressure also rises dramatically during the valsalva maneauver. It is therefore advised that for people with heart problems or high blood pressure avoid this. Instead, exhale on the way up or near the top of the movement. ⁣
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⁉️ WHY IS BRACING SO IMPORTANT? ⁣
Have you ever tried jumping off of sand? You won’t go very high, because the platform you are jumping from is unstable. It is the same with lifting. If your body is tight and under tension, you have no energy leaks, and you’ll be able to exert maximum force and use your muscles to their full potential!

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05/16/2023

⭐ Always perform different exercises to target different muscles of calves.

⭐ Consistency is also Important!

Day 1 - 5x5 (Heavy Weight)
Day 2 - 20x3 (Medium to Light Weight)
Day 3 - 5x5 (Heavy Weight)
And so on...

• Heavy Weight - Slow Reps
• Light to Medium Weight - Fast Reps

DO YOU TRAIN YOUR CALVES?

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05/15/2023

𝐓𝐇𝐄 𝐔𝐋𝐓𝐈𝐌𝐀𝐓𝐄 𝐃𝐄𝐀𝐃𝐋𝐈𝐅𝐓 𝐂𝐇𝐄𝐂𝐊𝐋𝐈𝐒𝐓!!
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1️⃣FEET HIP WIDTH APART AND BARBELL OVER MID-FOOT: In order to establish a strong base of support, start with your feet under your hips with toes forward or slightly flared out. Step up to the bar so that it’s close to your shins and over your mid-foot.
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2️⃣HINGE YOUR HIPS BACK: Initiate the deadlift by sitting back with your hips. This will help you to load your posterior chain (glutes and hamstrings) and get into a strong starting position.
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3️⃣GRAB THE BAR JUST OUTSIDE YOUR SHINS: The wider your hands, the greater the demand on your mid and upper back. Keeping your hands in closer will help make the pull feel easier than if they were out too wide.
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4️⃣ALIGN YOUR ARMPITS DIRECTLY OVER THE BAR: This will set you up for a more vertical and direct bar path, which makes the deadlift much more efficient.
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5️⃣PUSH INTO THE FLOOR AND STAND TALL: Instead of thinking about “lifting” the bar off the floor, think about “pushing” your feet into the ground. The harder you push down into the floor, the stronger your deadlift will be. Stand tall at the top and look straight ahead to practice good alignment.
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6️⃣INITIATE THE DESCENT WITH ANOTHER HIP HINGE: Once you’ve gotten to the top of the deadlift, lower it back down by hinging your hips back, loading your posterior chain again, and getting right back into your original starting position.
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We hope this checklist helps you out the next time you’re going through a set of deadlifts! Share with a friend who would appreciate it. And until next time, peace, love, and muscles ✌️💙💪
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05/14/2023

Over-hand vs. Under-hand👀
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🏋️ Tag Your Gym Mate In The Comments!⁠
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05/13/2023

How to progressive overload.

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05/12/2023

🎓 Why you need strong glutes by 🎓
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Do you train your glutes? If so what’s your favorite exercise? 🤔⁣
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When it comes to glutes, it’s not uncommon that women tend to train them way more often than men, thus they are able to get very strong glutes which comes with a lot of benefits. ⁣
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But shouldn’t anyone train glutes?⁣
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The short answer to this is yes.⁣
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But let’s dive deeper into the topic.⁣
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Keep in mind that the glutes function are: hip extension, hip abduction, hip external rotation and posterior pelvic tilt.⁣
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🔅AESTHETIC: Besides the fact that a lot of men think that well trained glutes on women are attractive [1], they are absolutely necessary if you want to compete (for men and women). As it will lead to a whole better look from the side and back on the stage.⁣
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🥊 IMPROVED PERFROMANCE: Whether if you are doing squats (hip extension and knee extension) or deadlifts (hip extension), you could benefit from stronger glutes during several exercises. As we already know one of the prime functions of the glutes is hip extension. [2]⁣
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🥇IMPROVED POSTURE: If you develop your glutes properly, it could fix your posture as the fundamental role in hip extension will lead to support from the bottom up [3].⁣
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🏋🏻‍♀️ REDUCES INJURY RISK: Strong glutes could prevent knee valgus during the squat (knees caving inwards) due to hip abduction and external hip rotation. Especially during the deadlift we tend to use more of the erectors and other back muscles, when the glutes aren’t strong enough to bear the weight on their own. This could lead to lower back rounding, which again could lead to several lower back issues.⁣
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🤾🏼ATHLETICISM: For athletic reasons the glutes play a very imporant role. Regarding to research the glutes are way more important for sprinting than the quads. [4, 5]⁣
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💥 REDUCES LOWER BACK PAIN: This is due to the same reasons as the reduced injury risk. Strong glutes can not only fix lower back pain, but also prevent it. It’s essential to strengthen the whole posterior chain to get the best results. [6, 7]⁣
..References in comments...

05/11/2023

Build 3d biceps 💪💪
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Is this post helpful to you???
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05/10/2023

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