Worldphysique79

06/09/2022

Glutes and hamstrings. Working the posterior chain is crucial for overall strength and leg development. This a good movement to really target the gluteals and hamstrings. ROM and tempo are key. Posture and body mechanics will separate this from being highly effective to being highly dangerous. As you can see my hams/glutes are doing all the work. Time under tension is more important than how much you are lifting unless power lighting and pure strength are your goals. This is a daily grind and it never stops. The string commit and the weak make excuses, period. If interested in my training protocols and nutrition, DM me. Only serious inquiries. Prices are: One on one training $120 Hour, monthly coaching $750 month. If you want real results, you have to commit. Built by design! Train hard, train smart! P

06/07/2022

Pic on the right 4 weeks out from The 2022 Universe Bodybuilding show. dialing in nicely following the protocol. We used a different approach from her previous coaches. There are no short cuts.

03/22/2022

01/18/2022

That’s in the AM. Get up and train.

01/12/2022

How low do you need to go??
This is one of the most debated topics when it comes to free weight squats. For me, parallel is sufficient for many reasons. I see people squatting so deep that they are essentially taking tension off their quads, hamstrings, and glutes and transferring the tension to the low back and eventually back into the knees on the upward ascent to the top. Staying within a safe and neutral plain will undoubtedly keep you under the squat rack much longer and the results will be much greater. I think I can use myself as an example here as I adhere to these principles.

11/22/2021

The grind never stops. Honestly this felt a little sloppy as technique, form, and ROM are essential for me. I was a little quick on the negative. I normally prefer a 3-4 second negative on heavier exercises. Starting to train a little heavier again. What most people don’t understand is that training with heavy weight is crucial to building bone density and muscle. I really don’t care about trying to change peoples minds in health and fitness anymore, it’s just throwing out info to those who want to grab on to it. You can only change if you have the desire, the will, and the discipline. Stay positive, be kind, and train hard! P :)

10/05/2021

Linear leg press with added resistance. Quad and outer sweep focus. Todays workout: leg ext. 5x20, leg press 5x20, barbell squats with safety bar 5x10, stiff leg dead lifts 3x10, walking lunges body weight 3 sets on turf, seated leg curls 3x15, hyper ext. 3x12, standing calf raises 5x15. Train Hard, Train Smart! P😎

05/03/2021

Training in darkness, alone, with nothing but pure determination and will. To me training has become more spiritual and Theraputic. I am on the stair master doing my regimented fasted cardio right now. Pushing beyond is something I’ve never had a problem doing, it’s just part of who I am. Any type of excuse or rationalization as to why you aren’t doing or accomplishing something is called self accountability or lack there of. It’s very simple, put your head down, work in the shadows, grind harder than anyone! Or just post ridiculous cliche pictures and selfies and be like everyone else that is a “social media super star” lol! Train hard, train smart! P:) Have a blessed day.

04/14/2021

How deep to squat? Parallel? Just past parallel? Completely in the hole. I would like to hear some comments. As a CPT and Tactically Trained Strength and Conditioning coach I can tell you very simply, it depends on the person, their mobility/flexibility, and injuries. Anything past parallel you will inevitably involve the lumbar/sacral joint. Over time this will wear on the low back and may become problematic. As you can see in this recent photo/video I am at the threshold of incorporating my low back but I don’t. This is all gluteal/hamstring/quadriceps involvement. There is no benefit to going past parallel on free weight squats. Ego, in my opinion, is what has traditionally brought this thought of “butt to the grass” mentality without real scientific data. Going deep, controlled, and with purpose is a must but past parallel offers very little return because of the strain it has on the low back, knees, and core. Some other things to look at while performing free weight squats: 1. Set your feet properly shoulder width apart with your toes slightly pointed out 2. Engage your gluteals by sticking your butt out and keeping your chest up 3: Stick your chest up and out while looking straight ahead. 5: Spread the floor with your knees. Your knees should never come inward, only outward following your feet. These principals are static and remain constant. Again, this is what I have learned through years of training, studying research, and consulting with subject matter experts. Training smart, safely, and effectively will undoubtedly yield the best results. Please leave comments as I am always intrigued to hear what myths or preconceived notions are out there. Train Hard, Train Smart! P;)

03/22/2021

My last set of about 17 reps. Why squat: build strength, build bone density, strengthen core, and because it’s hard. I have been on very minimal supplementation and dropped over 35-40 lbs over the past couple years, sitting at 235. I feel amazing and training is good. Cardio is 5-6 days a week mostly fasted with 2-5 miles of light running a week. I am not a big advocate of running however it is a tool I use and do feel it can help with anabolism when done properly. You must align yourself with a subject matter expert in training, nutrition, and supplementation to properly fit your wants and needs. My goals have shifted from bodybuilder to anti-aging health and wellness physique. My training doesn’t change from the style HIT along with the training techniques from that I learned while I trained with him in my early twenties for two years. That style of training to me with a periodization approach works. Progress doesn’t stop when you step off stage it only continues. Feeling good and looking good inside and outside is what is important to me. The key points to take away: train hard, cardio is a must, consistent clean nutrition, hydration, proper supplements, and rest/recovery. I do work with select clients online and in person. Rates are $100 per hour and $250 online training/nutrition monthly. As always, Train Hard, Train Smart! P:)

01/25/2021

12/06/2020

My only fear is being average. Train Hard, Train Smart! P:)

11/30/2020

Swinging one single arm dumbbell row. Although I kinda just made the name up, it is what it is, a full range of motion back exercise that really focuses on the outer lat muscle. This week my reps are between 16-20 as I’m priming up to a heavier week. This exercise in particular, you don’t need to go too heavy to get the real benefit of the movement. It’s all about engaging the mind muscle connection and squeezing the lat at the top of the movement. In other videos I do show a different version of this exercise as I go heavier with a more traditional one arm row. If you want the wings to spread try this variation of one arm rows, be strategic and use strict form. Notice, my back is straight as a board, I am in complete control the entire time, I am in charge of the weight, I control the movement, and I keep my reps and rest in a timely manner. I kinda know what I’m doing guys and gals... reach out for real coaching and training, only serious inquires will he answered. $100 HR personal training, $250 monthly coaching. Train Hard, Train Smart! P:) 💪🏼😎

10/25/2020

Recently I have been trying a different approach when weight training, fasted weight training. This last set I planned on doing as many as I could, safely, however my left knee was aching a little bit so I backed down to just 10 solid reps. To be honest, I never thought I would like fasted weight training but now I’ve gotten into a groove. There are many reasons why not to take this approach and you need to have a plan when doing it. Proper supplementation and nutrition is key here. Your workouts really shouldn’t last more than 50-60 minutes, which in turn means less rest. Ideally I like to have one to two solid meals before training but now I train as early as 5 am and I’m not going to get up at 4 to eat, although I would if I needed to. There are different types of proteins and fruits that would be good pre-workout choices although I feel I do better on fats pre-workout. Point being, find what works for you and if you don’t know, contact me and I’ll figure it out with you. $100 per hour. Train Hard, Train Smart! P:)

10/24/2020

Dedication! This look is one of not sleeping after taking 2nd place in my first show as a super-heavy weight bodybuilder. Second place to me is like finishing in last place and always has been no matter how many stacked and jacked competitors I was up against on stage or in sports early on in my life. I literally ate everything and anything I could as I was so upset for what I felt was a bad call and unfair judging, however that is what it is. So I stuffed my face in anger and absolute hunger, didn’t sleep, was far away from my home. So I got up first thing in the morning and went and did a huge leg workout. I knew I had to redeem myself before getting back on stage... I had my big National show coming up in 2-3 weeks, roughly, but I couldn’t go into that National show after a second place finish! I had to WIN a show or at least my weight class. So I found a show the next weekend, drove like 12-13 hours by myself to get there by weigh-ins. I got to Sandestin, weighed in and well ended up crushing my competition as a Heavy weight! It was not easy dropping down from a super heavy weight to a heavy weight in one week, but I knew I had to in order to be as lean and hard as I needed to be. Luckily for me my wins as #1 came more than any second or third place result. But luck was never the reason. My mind set was one in which failure was never an option and I would do whatever, whenever, no matter what the cost to be the best. This mindset still engrained in me and always will be. Point is, if you choose to do something, do it and do it well. If you choose to change your life in the health and wellness arena, do it, don’t talk about doing it. For me the lifestyle is this and I love it and want to help others by sharing my knowledge. If you truly want to be better, feel better, live better, I can put you on a meal program, workout program, and give you solid advice however it means absolutely nothing if you don’t truly want it nor are willing to make sacrifice to get it. Train Hard, Train Smart! P:)

09/09/2020

Legs are by far my favorite body part to train. I actually really like this machine as I feel like I can target my gluteals, hamstrings, and quads without putting too much strain on the joints and tendons. I am an advocate of free weight squats from time to time for various reasons one of which is building up bone density. Point is there is not just one or two exercises to effectively target your legs. Many times I see where clients or people in general get stuck thinking that leg press and squats are the only exercises to execute for leg progression, this is not the case. In fact many times these exercises are performed with poor form, improper ROM, and too much weight. Going past the point of parallel can put a tremendous amount of stress on the lumbar and sacral spine. Over time this can cause devastating problems for your lower back health. Proper warm up, muscle activation, and mobility should be part of all your workouts before your target any muscle group. Typically I don’t do my main press or push until I hit the back end of my workout as my muscles are primed. All this said, do what works for you but beware of just jumping into an exercise without proper muscle activation. For any questions I am available for limited online clients for coaching and nutrition. www.worldphysique79.com

08/26/2020

Sometimes it just feels really good to do squats. ROM, proper form, and control are key components here. Typically I only go up to a few plates each side for 15-20 reps however I throw in a heavy day about every 3rd or 4th week. For me this type of training works both for growth and repair. Just gotta vary the training routines up to avoid plateaus.