Category: Fitness Goal Achievement
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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 touch on why it is arguably the…
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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 the upper body. Swinging the…
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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 diet WITHOUT requiring any change at…
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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 detail the well-researched fact that…
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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 not). Lack of strength and…
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How to Boost Muscle Growth & Overall Fitness WITHOUT Extra Effort via Agonist-Antagonist Superset Training!
Aloha my friends! Since I just announced the imminent launch of my first publicly-available FULL BODY workout program… I thought I’d take today to explain why it features AGONIST-ANTAGONIST splits rather than any other split technique out there (such as the popular “Push – Pull – Legs” split). This is a critical science-based exercise principle and tip that can…
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How to Work the Rectus Femoris Quad Muscle! (Sitting Leg Extensions DON’T)
Aloha my friends! If you want strong, well-developed and defined quads (along with healthy knees), it’s essential to effectively work EVERY region of ALL of the quad muscles! And contrary to popular belief, each muscle is primarily responsible for different movements, and needs to be worked accordingly. You can find in-depth examples of how that applies to the vastus…
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How to 4X Biceps Activation in a Pull-Down Exercise!
Aloha my friends! It’s been a while! I apologize for that. This is the first time I missed sending out a Fitness-Tip Friday newsletter since I started it more than a year and a half ago… and I missed three in a row! The reason was that I was traveling through some small islands off the…
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The Most Important Functional Exercise You’re NOT Doing – Dead Hangs! (With 9 Variations)
The dead hang is a foundational exercise with wide-ranging benefits, from improving grip strength to relieving lower back pain and enhancing shoulder mobility and posture. Variety in techniques and regular practice are key.
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How to Prevent Tendon Injuries From Fast-Twitch Training!
The post emphasizes the importance of balancing muscle and tendon strength. While heavy lifting builds fast-twitch muscle fibers, it’s crucial to include high-volume workouts for tendons. Variety is key.
Dr. Gains 