Category: Exercise Science
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E.R. Bar Pull The At-Home Face-Pull Alternative
Aloha my friends! The face-pull (see GIF #1 below) is one of the best exercises that exist for overall shoulder health — partly because it works the usually under-developed shoulder external rotators so well, including the essential teres minor rotator cuff muscle. However, what do you do if you don’t have access to a cable machine? There are…
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Muscle Activation of Hip Abduction VS Hip External Rotation
Aloha my friends! Most people work hip abduction fairly consistently, yet tend to neglect or underwork hip external rotation — perhaps thinking that both movements work the same muscles the same way, so it isn’t necessary to do both. That would be very, very WRONG! In fact there isn’t a single muscle that is worked the same with both movements, and not working…
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Why & How to Stretch Your Lats!
Aloha my friends! Most people aren’t aware that many shoulder injuries are caused — or at least partly caused — as a result of having lats (latissimus dorsi) that are too tight! This is particularly common among weightlifters, since most work their lats frequently, yet rarely if ever stretch them. Tight lats limit your overhead range of motion, and chronically depress and internally rotate the…
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The Most Important Supplement You’re NOT Taking: MAGNESIUM!!
Aloha my friends! The benefits of magnesium supplementation are wide-ranging and incredibly powerful — especially for weightlifters! To name just some of them: Most people do NOT get enough magnesium from their diet, and therefore need a supplement. And on top of that, studies show that weightlifters or anyone engaged in consistent training should be consuming at least 20% more magnesium…
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The Optimal Incline Press Angles for UPPER CHEST vs FRONT DELT
Aloha my friends! Have you ever wondered what the optimal angle is for an incline press?? Well it turns out that — as with most things in physiology and exercise science — the answer is it depends! In this case it depends on which muscle you want to optimize gains for. While there are several muscles engaged in an incline…
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Build Your “OUTER” Triceps Via This RHT Technique!
Aloha my friends! This week I have added over 30 new modules to the Regional Hypertrophy Training (RHT) section of the All-Access Memberships… including more than a dozen techniques specifically for Triceps RHT. And today I wanted to share with everyone here how you can combine two of those principles into a single technique to effectively target & build the LATERAL head…
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How to Build a Muscle WITHOUT Working It! (The Cross-Education Phenomenon)
Aloha my friends! There are very few things that defy the normal rules of muscle growth. In fact, in my opinion at least, there are only three: 1. Anabolic Steroids (which you should never use) 2. BFR (Blood Flow Restriction Training) 3. The Cross-Education Phenomenon Today I want to tell you about the third! The Cross-Education Phenomenon, which is also known…
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The BEST Quad-Building Exercise for Knee Pain! (Both Rehabbing & Preventing It)
Aloha my friends! If you’ve ever had a knee injury, or even just knee pain… you know how difficult it can be to work your quads in that state. Often just trying makes the pain or injury worse. By far the most common quad-specific lift people use are leg extensions — usually in a sitting position. But if…
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Use This Simple Trick to STOP OVEREATING & LOSE WEIGHT!
Aloha my friends! Many people struggle to maintain a healthy weight / body composition… and simple overeating (ingesting more food than your body needs) is a common culprit. In one of my older YouTube videos I give one easily-applied strategy for preventing this that involves understanding how the hunger & satiety hormones (leptin & ghrelin) work. But today…
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The UNDERRATED Importance of LATERAL (Side-to-Side) TRAINING!!
Aloha my friends! Towards the end of my recent YouTube video on Regional Outer Quad Hypertrophy Training I went over how one of the best ways to preferentially engage the Vastus Lateralis (aka “outer quads”) is to add an element of hip abduction or lateral resistance to the exercise… and I gave several different specific techniques for doing so, with…
Dr. Gains 