Category: Weightlifting
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How to Build the “Inner” & “Outer” Lats
The latissimus dorsi, the widest muscle in the human body, can be targeted through specific shoulder movements to work its inner and outer regions for balanced development.
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One of the Biggest Abs Mistakes – Loading Optimization
Weightlifters generally understand that to optimize muscle growth, high loads and heavy weights should be used. This applies to abs as well, requiring weighted exercises for size and strength, contrary to popular belief.
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Exercise Order Optimization – Hamstrings & Quads
Every aspect of the workout program is optimized using exercise science, including the order of exercises. Recent study emphasizes the importance of exercise order for effective training and less perceived exertion.
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Targeting Biceps Height, Width & Length – Which Head Does Which?
The biceps brachii muscle has two distinct heads: the long head contributes to height and length, while the short head adds width. Different exercises engage each head, impacting biceps development.
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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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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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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 