Category: Resistance Training
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Protein Myth-Busting: “You Don’t Need Protein Supplements If You’re Already Getting Enough Protein From Your Diet”
Protein supplements significantly benefit muscle size and strength, especially for those engaged in resistance training. Research suggests a higher intake than the recommended dose is beneficial, along with proper timing. More details in Dr. Gains’ upcoming YouTube video.
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How Much Weight Should You Use???
When determining how much weight to use for your workouts, consider your goals, experience, joint health, and specific exercise. For max strength gains, use very heavy weights (85%-100% 1RM), for size gains, use heavy weights (60%-85% 1RM), and for endurance gains, use light to medium weights (15%-50% 1RM). Keep in mind that these are general…
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The Absolute BEST Rotator Cuff Stretch!!
The rotator cuff, comprised of four muscles, is prone to injury, affecting 22% of the world’s population. Stretching, along with exercises, is crucial for prevention and range of motion. Injury may occur if over-aggressive.
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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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Region-Specific Training: Upper VS. Lower Glutes!
The gluteus maximus, the largest muscle in the butt, has superior and inferior portions responsible for hip abduction and adduction. Training both is crucial for balanced development.
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Partial Range of Motion Training Benefits
Incorporating partial range of motion into weightlifting has proven benefits: increased muscular hypertrophy, region-specific hypertrophy, strength, load capacity, and reduced muscle damage and injury. It’s supported by scientific studies and Dr. Gains’ training programs.
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Training Volume – It’s NOT All or Nothing!!
The common excuse of not having enough time for exercise is challenged by research showing that a single set of weight training can provide 55-60% of strength and size gains. Multiple studies support this, making it a valuable option for time-pressed individuals.
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How to Work the Triceps Long Head at Max Contraction
The tricep muscle has 3 heads, with the long head crossing the shoulder joint. Exercises that hyperextend the shoulder can maximize contraction of the long head. Additional resources available.
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The Key to Strengthening the Rotator Cuff!(Teres Major vs Infraspinatus)
The Teres Minor and Infraspinatus are crucial for a strong rotator cuff. They are best worked with shoulder abducted and adducted respectively for optimal effectiveness. Strengthening is emphasized in the Total Shoulder Program.
Dr. Gains 