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  • Why I do like Incline Curls . . Independent of the implement, bench and grip used there are basically 9 types of Curls . . There are 3 main positions of the hand - supinated, neutral and pronated. And there are 3 primary elbow positions - in front, on the side and behind the body . . Out of the 3 elbow positions the most underused in todays life is the one behind the body. Originally flexing the elbow in a position behind the body was very common as there was a lot of running and jumping involved. In todays daily life mechanics this has changed quite a bit though . . Which creates a dysbalance in the recruitment of the two heads of the biceps which can be the base of shoulder and elbow problems, poor posture and a plateau in the development of elbow flexor size and strength . . This is why the Incline Curl, the variation of the Curl where one lies on an incline bench with the elbows behind the back is one of the primary Curl variations that I use with many clients and athletes in the beginning to improve muscular balance and set a base for more progress in the whole upper body and primary upper body lifts such as the chinup and pullup for the months to come . . The pic shows Personaltrainer and Sprinter @jmacfitness during the last Training Camp in the Dominican doing a 45 degree Fatgrip Dumbell Incline Curl with a supinated grip . . If you have elbow or shoulder problems or you plateau in elbow flexor development assess the strength imbalance between the long and the short head of the biceps to decide if an Incline Curl is an ideal choice for you to address the problem and make more progress in training
  • Training with a GPS . . Every set, every exercise, every program and every phase needs to follow a specific goal. As just going to the gym and doing something will not get results. We see that in gyms all over the world every single day of the year . . Why? Because most lack a GPS. A GPS assesses where you right now, then you tell it where you want to go, and then it gives you the directions how to get there . . With a GPS and therefore a clear assessment of where you are, where you want to go and directions how to get there, then chance of getting goes up a lot . . I took the clip above two days ago in #Hanoi, the Capital of #Vietnam. What looks like the Vietnamese version of the Ruff Ryders Street Workout is technically just a guy that trains without a GPS. He shows up on the road, does circles, and does get much further. He lacks a GPS. And its symbolic what people do in training every day. Just something. To might get somewhere . . He is the guy that buys a tub of proteinpowder to gain muscle and the female that skips dinner to loose weight . . Sorry, but its just not gonna happen . . Get a GPS. Everyone uses a GPS in the car when they want to go where they have never been. Why not use one in #Training? . . And than can be some good #advice, a good #program, a good #book or a good #coach. Whatever it is for you at your current status, get some. You don’t want to be the guy in the park doing #pushups
  • Why we like deep Squats . . First, one factor that makes the #Squat special is that its the only #exercise where many ask for execution first and load second. Nobody asks about does the bar touch the chest when you #bench or whats your spinal position in #deadlift or do you extend your elbow fully on #curls . . How is your squat or how deep is your squat is very common question though. And that for two primary reasons: . . First, one need a high level of mobility and strength to squat all the way down. One of those two isn’t there and you won’t squat deep. So not being able to squat all the way down is a sign of inferior #mobility and #muscular #development . . Second, the deep squat is a skill that immediately elevates your level of training. A deep squat shows how much you know about how to train. And thats a statistically correct correlation . . Shit squat = Shit training Good squat = Good training . . Possessing a deep Squat is work. It takes time to get there. It takes work to get there. Its one of the first villains to pass in the video game of #strengthtraining . . Everyone that has read my book on #squats knows knows that for efficiency reasons I prefer to use squat variations to improve the squat, specifically the depth of the squat . . The variation shown by my client @thomasdybdahldk in the clip is a Front Quad Squat - with 157,5kg for 4 reps . . Its a mix of the #FrontSquat where the barbell is placed on the front delts and clavicles. And the #QuadSquat where the heels are elevated by 15cm (using the YPSI Squat Board). This high elevation puts the focus on full flexion and max range of motion in the hip and knee joint. And eliminated the #anklemobility as a decisive factor. The position of the bar accentuated this as the upper body will stay more upright which allows the hip and knee joint to close even further . . This allows an exceptionally deep squat where is #glutes touch the back of his shoes and it will improve your #mobility in the hip of its not there yet . . Thomas does have the mobility and strength already and he is currently getting ready for a #Powerlifting #Competition and we use this exercises as C Series in the moderate rep range
  • My take on Vegan Transformations . . I regularly see clients that don‘t eat meat. Some are even vegan. My goal is never to convince them to eat meat again. I do always make 3 points though: . . First, its possible to get #lean without eating meat . . Second, the majority of the #fatloss will come from the Upper Body, as the absolute majority of vegans will remain higher #bodyfat on the legs for physiological reasons . . Third, not eating #meat doesn‘t necessarily mean to go #vegan. #Vegetarian is still an option. Relying on Eggs, Fish, Seafood and Dairy (if you digest it well) as non-meat animal protein sources . . With the key word being „animal protein sources“ . . Marija has lost over 11% bodyfat in 10 weeks by going to the gym 4 times per week, adding supplementation and adding in much more non-meat animal protein sources while still staying #meatfree . . Even if you don‘t choose non-meat animal protein sources there are still other options such as getting all your protein from plant-based #protein powders and amino drinks. Thats just a question of effort and taste. I had multiple clients get results choosing those options, too . . To make it clear though, I am not a fan of a vegan diet. Nor is there much rationale behind it. #Science clearly shows that its neither more #healthy than eating animals and plants together, nor actually saves animals. Those are facts . . Nonetheless, the base of #results is progress. So as a #coach my full focus is on progress. With any and every client I see. One step at a time #simplebutnoteasy #transformation
  • Giant Sets for ‪Hypertrophy‬ . . A Giant Set is 4+ exercises done in a row with less than 15 second rest inbetween. Giant Sets have become known as a ‪Hypertrophy‬ method. Technically, based on the length of the set, its not a ‪hypertrophy‬ method though. Sets of a length of 40s to 70s with a load that is close to maximum or the maximum are defined as strengthtraining for ‪hypertrophy‬. With 4 or more sets done in a row of mostly 10+ reps will last longer than 120 seconds. Which disqualifies the Giant Set as a method of strengthtraining for ‪hypertrophy‬ based on classic terminology . . Still Giant Sets will lead to do increase in ‪hypertrophy‬ when used at the right time with the right person. I even consider Giant Sets the most elite form of ‪hypertrophy‬ training. Thats because no other form of strengthtraining will tax the local muscular metabolism to the degree that Giant Sets do, which forces the muscle to grow, if the muscle can recover from it . . So based on classic terminology Giant Sets are not a method of strengthtraining for ‪hypertrophy‬. #GiantSets are a method of increasing local muscular #work capacity which leads in combination with the right nutrient intake to the most severe ‪#hypertrophy‬ #gains that I have ever seen . . Giant Sets are to #strength training what a #marathon and ultramarathon are to running. The metabolicly most demanding form of training. I consider Giant Sets of up to 6-10 exercises depending on the body part similar to a marathon and more than 6-10 exercises depending on the body part similar to a ultramarathon. Which leads directly to the main drawback and misconception around Giant Sets. Giant Sets are an #elite form of training, same as a marathon and ultra marathon. One doesnt start out runnning and goes straight into these distances. The capacity to endure this volume of demand needs to be built. The capacity to endure this volume of demand needs to be earned . . Local muscular work capacity depends on two factors, mitochondrial efficiency based on genetics and training history as well as absolute glycogen levels based on training, nutrient intake and size of the muscle . Full article soon on ypsi.de
  • The Floor Glute Ham Raise . . The Glute Ham Raise - short GHR - is an #exercise done on a #GHR machine where the feet are locked and the lower legs is fixed in horizontal position while the thighs are supported. Each rep starts at the top, first the knees are extended, then the hip will be flexed, once the upper body is almost vertical with the head pointing downwards, the hip will be fully extended, followed by the flexion of the knee. Due to the ratio of the concentric to eccentric overload this is neither a strength nor a hypertrophy exercise. It primarily trains the #hamstrings in their accelerating function . . The most commonly seen compensation pattern is initiating kneeflexion without full hipextension and therefore missing out on range and contraction of the hamstrings is what makes the GHR on a GHR machine an intermediate to advanced exercise. Strong glutes and decent hipflexor length is essential to not compensate with lack of hipextension . . The GHR is great to train the hamstring at higher velocity and synchronizing kneeflexion and hipextension while deloading the lower back and central nervous system . . Comparing the GHR to a Floor GHR - short FGHR - the exercises got a similar name and look similar, yet they are quite different in execution and #trainingeffect . . On the FGHR only the knee is supported - compared to the thigh in a GHR - which significantly increases the lever and therefore the force. The #hamstring is also primarily loaded in kneeflexion not hipextension. Looking at the ratio of concentric to eccentric overload this leads to very high eccentric force on the hamstrings . . . The FGHR is therefore an advanced exercise done at primarily lower reps of 1 to 8. I also prefer a slower concentric tempo especially in the beginning to increase control during the concentric and avoid the common compensation pattern of a break at the hip . . Dominican Coach Laura Minaya @lauminayacoach demonstrates a regression of the FGHR in the video above using bands to match the resistance curve with strength curve and allow greater control at the bottom . . Once you can do the FGHR without bands you have truly #strong hamstrings #simplebutnoteasy