Category: Goal
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“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 muscle eccentrically (aka via “negative” contractions):…
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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 heads — I have about…
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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.
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Muscle Fiber Type-Specific Training: The CHEST (Pectoralis Major)
This post is part of a series focusing on muscles with specific muscle fiber compositions. It emphasizes the importance of working different parts of the pectoralis major for optimal results in chest training. Various exercises and resources are suggested.
Dr. Gains 