Author: Michael Kamalu
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Is Ibuprofen Killing Your Gains??
In a 2018 study, participants took ibuprofen daily while doing weighted knee extensions. The ibuprofen group had half the muscle growth and less strength increase. Ibuprofen may dampen muscle growth.
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The #1 Biggest Bicep Curl Mistake!!
This is by far BOTH the most common bicep curl form mistake that I see, and the worst mistake in that it detracts the most from the effectiveness of the exercise! As a pretty good self-check, if you look at the first GIF below and can’t immediately see what the issue is with it (without reading the text below)… you are likely…
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How To Do Face-Pulls With Free Weights!
Don’t limit face-pulls to cable machines; free weight alternatives are equally effective. Lie face-down on a bench or hinge at the hips. Retract scapulae, horizontally abduct arms, and externally rotate shoulders. Mix it up for variety and benefits.
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Squat Form Tip – Toes & Knees OUT, Not STRAIGHT!
Maximize squat safety and effectiveness by angling toes and knees outward, not straight ahead. This adjustment allows proper pelvic tilt and reduces spinal stress. Elevate your squat with precision.
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Front Raises: The Good, The Bad, & The Ugly!
Maximize front raise effectiveness and safety. Avoid the “Extremely Bad” pronated form, prioritize the “Best” supinated form for optimal anterior deltoid activation. Elevate your workout with precision.
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The 100 Degree Bench Press Rule
To optimize your bench press and prevent shoulder injuries, limit elbow flexion to about 100 degrees. Dropping beyond this point doesn’t enhance muscle activation but increases injury risk. Practice safe form for a healthier lift
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A Key to Calf Definition – Lateral vs Medial Gastroc Heads
Enhance calf definition and strength by targeting both the lateral and medial gastrocnemius heads. Vary calf raises with toes pointed in and out to maximize gains and prevent injuries.
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Myofascial Release – Benefits & Use-Cases (Including as the BEST Pre-Workout Warm-Up Routine!)
Myofascial release offers pain relief, joint mobility, and muscle performance enhancement—all achievable at home. Safely warm up muscles pre-workout for optimal results. Professional-grade benefits, easily accessible.
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New Year’s Special: Use This Neuroscience-Based 5-Minute Meditation to Actually Achieve Your 2023 Fitness (and All Other) Goals!
Transform your goals effortlessly with neuroscience-backed meditation. In just 5 minutes daily, activate subconscious pathways for success. Dive deeper into powerful techniques in my YouTube series.
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Position-Specific Hypertrophy – Overhead VS Neutral Tricep Extensions
Unlock the power of position-specific hypertrophy. Recent research reveals significant gains with slight exercise variations. Embrace diverse angles for optimal muscle growth. Elevate your workout with precision.”
Dr. Gains 