How To Go From 0 Reps To Multiple Sets The pull-up is one of the most efficient multi-joint exercises to improve upper body strength and musculature. Although it is a difficult exercise to perform, especially for beginners, it is an invaluable exercise to learn. This article will take you through a step-by step progression of […]
Absolute / Maximal Strength in Personal Training The one rep max test is a very commonly used protocol for evaluating absolute (maximal) strength. Absolute strength is defined as an individual’s voluntary capability to lift a maximal amount of weight for a single repetition. One rep max testing is most applicable when the strength coach or personal […]
During exercise, the human body relies on three basic systems to produce energy. These energy systems are the anaerobic a-lactic system, the anaerobic lactic system, and the aerobic system. The first two systems do not utilize oxygen for the production of energy (thus anaerobic), while the third system – the aerobic system – does. Depending […]
Anatomy and Physiology of the Lying Leg Curl Hips Neutral, Toes Straight and Pointed Leg curls of all kinds are excellent assistive exercises for the hamstrings. They are unique because, unlike their counter-movement – the leg extension – they provide no shear forces to the knee, and provide a direct component of hamstring training that […]
Anatomy of the 30 Degree Decline Dumbbell Press Palms Neutral The 30° Decline Dumbbell Press is a great exercise for increasing the strength of pectorals, deltoids, and triceps. The synergistic muscles of the serratus anterior, coracobrachialis, subclavius, and the external rotators – infraspinatus and teres minor – also receive a great amount of stimulation. Physiology of […]
Anatomy and Physiology of the DB Gorsha Split Squat The DB Gorsha Split Squat is an excellent exercise for improving both the strength and the mobility of the quadriceps and glutes. Kinesthetic awareness is a large component of this and all unilateral lower body exercises, as you will be required to balance on one leg […]
Anatomy of the One Arm Dumbbell Row Pronated Grip The one arm dumbbell row with a Pronated Grip targets the muscles of the trapezius, rhomboids, latissimus dorsi, and posterior deltoids. The muscles of the arm – particularly the biceps brachialis and the brachioradialis work as synergists to help perform the movement. Physiology of the One Arm Dumbbell Row Pronated […]
Anatomy for the Cuban Press / Muscle Snatch The Cuban Press – also referred to as the Muscle Snatch – is often used as an advanced movement for training the external rotator muscles. It is employed to train the infraspinatus and teres minor ballistically to improve those muscles’ ability to contract at high speeds to […]
Anatomy and Physiology of the 45 Degree Incline DB Press Parallel Grip DB pressing improves the strength of the pectorals, deltoids, and triceps. The dumbbell (DB) form of this particular exercise is prelude to the 45° Degree Incline Bench Press, viewed by most coaches as the best predictor lift for the upper body for most […]
Anatomy of the Barbell Back Squat Heels Elevated Squats are quadriceps-dominant, multi-joint exercises. The quadriceps muscle group includes the vastus medialis, vastus lateralis, vastus intermedius, and the rectus femoris. Although squats place most of the demand on the aforementioned muscles, they also target the glutes and hamstrings as primary movers. Several other muscles – including […]
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