Tag: strength-training
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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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Muscular Irradiation (& the Importance of Working Forearms)
“Muscular Irradiation” is a physiological phenomenon that you may not have ever even heard of… yet it’s one that can bring you significant training benefits if you understand and apply it! Its technical definition is “the ability of a muscle performing an action to generate greater tension (i.e. force) by being ‘innervated’ from the surrounding muscles.”To get a sense…
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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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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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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.
Dr. Gains 