There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Workout #1 When I think of athletes with huge quads, I think of Olympic lifters. They perform a ton of fronts, heavy. So […]
During the last several years, the loaded carry (most notable the farmers carry) has exploded on the scene. Everyone from bodybuilders to Cross fitters has started to include various loaded carries into their routines and for a good reason. A loaded carry is where an athlete picks up and carries a heavy object and walks with it for an extended period of time or distance. This can be done with various objects, such as dumbbells, […]
The longer that I am in the lifting game, the more I look to be more efficient with my workouts. In a perfect world, I would write programs for my clients and myself that would include the following: Soft tissue works with various foam rollers and massage balls Corrective exercises to improve any dysfunctions Mobility work Stretching Groundwork (rolling, crawling, Get-ups, etc.) Nervous system development/power work (med ball throws and plyos) Strength training Conditioning/cardiovascular work […]
The best way to build muscle is to perform full-body strength training sessions frequently throughout the week. The combo of lower and upper-body movement that involves multiple muscle groups done in a circuit fashion stimulates anabolic hormones and protein synthesis which are two of the major players at stimulating muscle growth. Performing multiple full-body strength routines must be done correctly in order to produce results. Hitting each muscle group 3 to 4 days per week […]
Power training is a vital piece of the functional training puzzle for both competitive athletes & general population clients. Progressive exposure to high-velocity movements trains the nervous system to recruit high-threshold motor units, reflexively stabilize joints and develop the local tissue resiliency necessary to withstand the demands of high-velocity sports, making it a valuable tool for both performance enhancement and injury reduction. Throwing low/moderate weight medicine balls with intent and at high velocity promotes the […]
In 2017, I wrote a Complete Programming Guide For Small Group and Large Group Personal Training Since then, there has been over 100 of our intern at State of Fitness that have read the manual. Each semester, our interns are required to turn in a detailed summary of what they learned from the manual. One of our amazing interns, Maryam Abbasi, has written a fantastic summary I wanted to share. You can click io the […]
Real Workouts. Real Eating. Real life.
When it comes to weightlifting, lifting weights, and strength training in general, the barbell is the signature tool we think of, and for a good reason. Various strength-training movements with the barbell can produce phenomenal results when done correctly. However, traditional barbell training can come at a cost.
Understanding how to perform various barbell movements such as the deadlift and back squat takes a fair amount of skill. From the set up to the finish, many beginner and intermediate lifters will have trouble learning how to perform them correctly.
Our daily lives require a lot of sitting which can lead us to become tight and lack the proper range of motion in the hip and shoulder areas. In order to perform many of the classic barbell lifts, an adequate amount of mobility is required.
Most of the barbell lifts load the spine, unparticular the lumbar area. If you have any previous or current issues, loading the spine, on top of lack of mobility and skill can backfire on you and lead to possible pain and injury.
There are many alternatives that produce great results that spare the joints while reducing great results. They are easy to learn and improve and are for beginners and avid lifters alike.
Instead of: Barbell Squats
Do: Goblet Squats
Instead of: Barbell Deadlifts
Do: Kettlebell Deadlifts
Stand with the feet approximately shoulder-width apart, the kettlebell in line with the heels. Begin standing upright in a neutral stance position with the ear, shoulder, hip, and knee in proper alignment, with the arms resting comfortably in front. Perform a hip hinge pattern by flexing at the hips while maintaining a neutral spine. Once the hands are near the weight, grasp the handle tightly to promote spinal stability.
Engage the hamstrings by slightly raising the hips, so that the knees are vertical. Once the hamstrings feel taut, begin to extend the hips forward until the proper posture is achieved. Pull your shoulder blades down and back as if you trying to put them in your back pocket. This will help activate the lats and other back muscles. Throughout the movement, make sure the head and neck are neutral and there is no rounding of the back.
Instead of: Barbell Overhead Military Press
Do: 1-Arm Kettlebell Military Press
Instead of: Barbell Bench Press
Do: Classic Push-ups
Good article! Thanks!
Thanks, Coach!