Tag: exercise
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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.
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ALWAYS Use a Lifting Belt With ANY Powerlift-Type Exercise!
The importance of using a lifting belt for exercises like deadlift, squat, power clean, and snatch cannot be overstated. Research shows it supports the spine, reduces injury risk, and improves lifting performance.
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The Differences Between the Pull-Up and Chin-Up!
The pull-up and chin-up differ in grip and muscle engagement. Pull-ups target back muscles more, while chin-ups involve more muscles in the front. Research articles explore their biomechanics and muscle activation.
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Spinach is a Steriod Without the Side-Effects!
Spinach, often praised for its health benefits, contains ecdysterone which significantly increases muscle mass and strength without side effects. It also prevents various health issues and has numerous other benefits.
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An Anatomical Secret to Effective Leg Curls!
Leg curls are commonly used to work the hamstrings, but they also rotate the knee. The inner and outer hamstrings have internal and external rotation, respectively, during leg curls.
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Take Protein Immediately BEFORE and DURING Your Workout! (Not Just AFTER)
Ingest free amino acids or whey isolate protein BEFORE and DURING your workout for greater muscle protein synthesis, strength, and size benefits. Check out relevant research.
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The Interference Effect: Cardio Before Weights is Killing Your Gains!
Never do more than 5 minutes of cardio right before you lift weights! Due to a physiological phenomenon known as the “interference effect”, it inhibits strength, power, and hypertrophy. So you won’t be able to lift as much… and the lifting you do won’t stimulate the same degree of muscle growth that it otherwise would…
Dr. Gains 