Tag: exercise
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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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A Key to Calf Definition – Lateral vs Medial Gastroc Heads
Enhance calf definition and strength by targeting both the lateral and medial gastrocnemius heads. Vary calf raises with toes pointed in and out to maximize gains and prevent injuries.
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Myofascial Release – Benefits & Use-Cases (Including as the BEST Pre-Workout Warm-Up Routine!)
Myofascial release offers pain relief, joint mobility, and muscle performance enhancement—all achievable at home. Safely warm up muscles pre-workout for optimal results. Professional-grade benefits, easily accessible.
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New Year’s Special: Use This Neuroscience-Based 5-Minute Meditation to Actually Achieve Your 2023 Fitness (and All Other) Goals!
Transform your goals effortlessly with neuroscience-backed meditation. In just 5 minutes daily, activate subconscious pathways for success. Dive deeper into powerful techniques in my YouTube series.
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Position-Specific Hypertrophy – Overhead VS Neutral Tricep Extensions
Unlock the power of position-specific hypertrophy. Recent research reveals significant gains with slight exercise variations. Embrace diverse angles for optimal muscle growth. Elevate your workout with precision.”
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How to “Widen” Your Upper Back!
Master your physique with precision. Harnessing the Teres Major’s lateral strength is key. Target it through shoulder adduction. Elevate your workouts with wide grips for maximum muscle activation.
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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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Myth-Busting: Caloric Surplus NOT Required For Hypertrophy!
The “calories in vs calories out” myth is debunked, as muscle growth can occur on a caloric deficit with resistance training and sufficient protein. This challenges traditional beliefs in fitness and nutrition.
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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.
Dr. Gains 