Tag: exercise
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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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Cold Water Is COOLING OFF (Inhibiting) Your Gains!!
The common practice of using cold water or ice baths after workouts can inhibit protein synthesis, reducing muscle growth. Research shows a 31% decrease in muscle growth with cold-water immersion. Avoid cold treatments for at least 5 hours post-workout.
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Use This New Technique To Build Your “Inner” Chest!(Yes, It IS Possible)
The content discusses the possibility of targeting specific regions of the chest muscles through exercise. It introduces a new technique for working the inner chest and invites participation in a challenge.
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Fitness Goal Psychology – The Incredible Power of Behavioral Consistency & How to Leverage It
The “Behavioral Consistency” phenomenon drives people to act in alignment with their public statements and actions. Sharing fitness goals publicly significantly boosts motivation and success, as proven by extensive research.
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Is Ibuprofen Killing Your Gains??
In a 2018 study, participants took ibuprofen daily while doing weighted knee extensions. The ibuprofen group had half the muscle growth and less strength increase. Ibuprofen may dampen muscle growth.
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The #1 Biggest Bicep Curl Mistake!!
This is by far BOTH the most common bicep curl form mistake that I see, and the worst mistake in that it detracts the most from the effectiveness of the exercise! As a pretty good self-check, if you look at the first GIF below and can’t immediately see what the issue is with it (without reading the text below)… you are likely…
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How To Do Face-Pulls With Free Weights!
Don’t limit face-pulls to cable machines; free weight alternatives are equally effective. Lie face-down on a bench or hinge at the hips. Retract scapulae, horizontally abduct arms, and externally rotate shoulders. Mix it up for variety and benefits.
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Squat Form Tip – Toes & Knees OUT, Not STRAIGHT!
Maximize squat safety and effectiveness by angling toes and knees outward, not straight ahead. This adjustment allows proper pelvic tilt and reduces spinal stress. Elevate your squat with precision.
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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.
Dr. Gains 