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Continue reading →: “Self” Eccentric-Overload Technique #4: The Calves! (Gastroc)
Aloha my friends! I’m currently doing a Fitness-Tip Friday mini-series where I give you a set of techniques that allow you to get all the incredible benefits of eccentric-overloading without requiring a spotter or specialized equipment! First I gave you a “self-spot” eccentric-overload technique for the quads, then one for the entire leg using only bodyweight, then last…
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Continue reading →: “Self” Eccentric-Overload Technique #3: The Biceps!
Aloha my friends! I’m currently doing a Fitness-Tip Friday mini-series where I give you a set of techniques that allow you to get all the incredible benefits of eccentric-overloading without requiring a spotter or specialized equipment! First I gave you a “self-spot” eccentric-overload technique for the quads, then last week I gave one for the entire leg using…
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Continue reading →: “Self” Eccentric-Overload Technique #2: Bodyweight-Only Total Leg!
Aloha my friends! In last week’s FTF tip we went over how eccentric-overloading is one of the most effective training techniques that exists! We discussed some of the unique growth benefits it provides, and I gave you my first technique for “self-spot” eccentric overloading (aka eccentric-overloading without requiring a spotter or specialized equipment), which was for the…
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Continue reading →: “Self” Eccentric-Overload Technique #1: The Quads!
Aloha my friends! Eccentric overloading is one of the most effective training technique that weightlifters can use to boost their gains! (At least for those who have been consistently training for 6+ months — muscle growth is different for “untrained” individuals just getting started.) Studies consistently show that, on average, working a…
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Continue reading →: Regional Triceps Hypertrophy Training (Long vs Lateral vs Medial Heads) and How It’s Already Affecting You!
Aloha my friends! Today I want to share with you one way in which the three heads of the triceps (long, lateral & medial) are differentially activated! Now, it’s important to understand that there are MANY different methods, techniques, exercises, etc. that you can use to preferentially activate and grow the different triceps…
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Continue reading →: The BEST Total Shoulder Warm-Up! (Can-Opener / Around-the-World)
Aloha my friends! Today I want to share with you what I consider to be the BEST single all-around shoulder warm-up there is! (Although of course, like always, variety is essential.) Those of you who have gone through the Hypertrophy Series Total Shoulder, Back, or Chest Programs will recognize it! First, I’ll explain how it’s done… then I’ll briefly…
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Continue reading →: Kneeling Curls — The Ultimate Anti-Swing Technique (Don’t Knock It Until You Try It!)
By FAR the single most common form mistake that people make with “biceps curls” of all types and variations is that they SWING the weight up!! It looks something like this (and this is actually a very subtle swing compared to many that I see at the gym): The tell-tale sign is the rocking back-and-forth motion of…
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Continue reading →: Does the ORDER You Eat Your Food Matter?? (Should Veggies Really Come First?)
Aloha my friends, and Happy Fitness-Tip Friday! The answer is YES! While what you eat in the first place is definitely more important… research shows that the ORDER or sequence in which you eat it also has health-related ramifications! That’s good news, because it means you can improve the quality and “healthiness” of your…
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Continue reading →: 60% More STRENGTH Gains with LONG Rest Times Between EVERY Rep??
Aloha my friends, and Happy Fitness-Tip Friday! I recently came across a fascinating study that will be of particular interest for anybody interested in optimizing STRENGTH gains with their training! In a previous FTF tip (if you’re an All-Access Member see “How Much Weight Should You Use??” from Week 36) I went over in…
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Continue reading →: The Importance of Shoulder Hyperextension Strength & Mobility and How to Improve It!
Aloha my friends, and Happy Fitness-Tip Friday! One of the most common and dangerous deficiencies in both weightlifters and the general population is a lack of adequate strength and mobility with SHOULDER HYPEREXTENSION! “Shoulder hyperextension” refers to the movement of the arm back BEHIND the body at the shoulder (independent of whether the elbow is bent or…