Your Personal Strength Institute

Unsere Trainer

Über Wolfgang Unsöld

YPSI Hautfalten-Messung

YPSI Zertifizierung

YPSI Online Shop

Latest Blog Post

What is Muscle Testing?

Posted under: Allgemein, Supplements

The Definition of Muscle Testing: “Manual Muscle Testing is a procedure for the evaluation of the function and strength of individual muscles and muscle groups based on effective performance of a movement in relation to the forces of gravity and manual resistance.” Muscle Testing is often a misunderstood diagnostic procedure.[…]

Read More »

Beliebter Artikel

Starte jeden Tag mit Himalayasalz und Limettensaft in Wasser

Instagram

  • DB Roundback Deadlift . . This is less a #strengthtraining exercise. And more a loaded #stretch. The goal of the exercise is to stretch the whole fascial backline, which ranges from the soles of the feet all way over #hams, #glutes, erector #spine up over the over the head . . The fascial backline is tense in many people. A simple test to assess its length is a standing reach test, where you try to touch the floor with your fingers, fist or back of the hand with fully extended knees . . And its the only deadlift were its ok to flex the lumbar spine . . From a general low back safety standpoint its key to primarily minimize spinal flexion under load and secondarily excessive extension and rotation is crucial. Which is often a point critiqued with the Roundback Deadlift as it loads the lumbar spine in flexion. The factors to consider are: first, this exercise is done for 1 to 2 sets of 15 to 25 reps at a slow controlled tempo like 3030, which will directly minimze load absolutely and relatively in comparison to the loads used in the deadlift. Second, the lumbar spine is loaded in flexion primarily with the head below the hip, which leads to a decompression of the spine and discs. Loading a compressed spine and discs in flexion would be like in mid range of the deadlift where many #backissues occur . . The primary scenario where I program this exercise is at the end of a deadlift #workout for to decompress the spine and reduce tension in the fascial back line and specifically lumbar spine which commonly occurs. Especially when ones deadlift PR is above 2 times bodyweight . . I recommed to start with smaller dumbells like 5kg. Hold them at a 45 degree angle to the thighs so the load stays close to the hip joint which minizes the lever and load on the spine when the head is still above the hip. Depending on your own #mobility I recommed to stand on a box or platform to avoid the dumbells touching the floor . . As you see @knebelsven demonstrating the #exercise, his range increases within the first few reps already. His #deadlift PR is 280kg and he regularly uses the Roundback Deadlift to get its benefits . The Roundback Deadlift is also known as the #JeffersonCurl
  • Ask the Coach - Instagram Edition . . After the "Ask the Coach“ column on ypsi.de that runs for a couple years now and the "Ask the Coach“ print #book that was released in 2017 (available in German only) and became a #bestseller, last week I did run the first round of the short Ask the Coach Q&As in my #Instagram Stories . . You can scroll through 10 of the most interesting #questions and #answers I got above . . The Feedback was great and there were over 100 questions submitted. I answered about 30 of them due to time . . So the logical step is that from now on I will post the #AsktheCoach Button in my stories every couple weeks for a few hours where everyone can submitt questions about #training #nutrition #supplementation #recovery #business and any other topic thats relevant to what I do . . Looking forward to some good questions. And I intent that these make everyone better. By facilitating more #progress and #results in and out of the #gym . . #simplebutnoteasy
  • Why „I don’t have time“ is wrong . . Most people have many #excuses why they don’t regularly #train. The most common one thats out there is „I don’t have time“ to train. Thats not correct. Its wrong. Plain and simple . . Everyone has the exact same time. Arnold, Cristiano Ronaldo, Conor McGregor and Lebron James all have 24h. Not a minute more. Not a minute less . . The important question is what do you do in these 24h. Thats solely based on your focus and your priorities. If texting with someone for one hour is more important to you than to train, then you won’t train. If scrolling a #socialmedia feed for one hour is more important to you than to train, then you won’t train. If going out with your friends for #coffee or #drinks is more important to you than to train, then you won’t train . . After I posted the above #transformation of @knebelsven a few weeks back I got asked regularly if Sven does this for a living. No, he doesn’t. He works in an #office for 40h a week. And he only trains for 4 to 6 hours per week. Yet, he invests a lot of time into #recovery. Prepared all his meals every day fresh so they taste good and contain what he needs to eat to faciliate the training. The he eats on time. Then he has a regular bedtime. And of course doesn’t spent time in activities that diminsh recovery like have drinks with friends for half of the night on the #weekend . . Some say, thats #boring. Thats not correct either. Its focused. Sven has been training for 18 years. The picture above is his #bodytransformation in the last 1,5 years. And on the left he is far from out of shape. The picture on the left is the #biggest and #strongest he has ever been at that point. First time above 110kg bodyweight. Big #squat. Big #deadlift. Strong #chinup and #benchpress. Just still a bit too much flab on top of a lot of functional #‪hypertrophy‬ . . At the end you can do the same. As you also have 24h. What you need is focus and priorities paired with #training #food and #recovery that ensure measured #progress . . So, next time someone tells you that „I don’t have time“, there is a valid point to direct them away from „I don’t have time“ to „its all about focus and priorities"
  • Contracted-Overload Lateral Raise . . This is a variation of the Lateral Raise that specifically overloads the contracted position of the side delt in the lateral raise. It does it through two mechanisms, first the pause with a horizontal arm, and second through extending the lever by starting with a bent elbow and than extending the elbow at the top . . Its crucial to start the lateral raise with elbows bent at 90 degrees. And then once the upper arm is horizontal fully extend the elbows and that way increase the lever. This change in mechanics will make the initial lateral raise much easier and controlled and then transfers the focus into the hold with horizontal arms and fully extended elbows. A good weight to work up to is one where you can maintain the upper arms in the horizontal with a slight shaking in the final reps and still no shrugging  of the shoulders. . . I like to use this variation with clients in two primary scenarios. First, if the side delt shows up weak in a muscle break test, this is an excellent option to be done in the beginning of the workout for about 2 sets to activate the side delt. In the second scenario I like to use this exercise at the end of a workout to increase the metabolic demand specifically in the contracted  position. I especially like this one with female clients during accumulation phases to add more work for the delts after pressing work to specifically target the delt in a more isolated scenario and with male clients at an advanced stage with bodybuilding oriented goals where sarcoplasmic Hypertrophy of the delts is crucial . . Looking at the Ratio of Concentric-Eccentric Overload this is clearly not a strength exercise. This exercise variation increase the metabolic demand in contracted position and to activate the side delts . . This variations is ideally done for reps in the 6 to 20 range and with a tempo in between 2022 and 2026 with the focus on a 2 to 6 second pause at the top with fully extended elbows and no shrugged shoulders . . Yesterday morning before a grappling session at the YPSI @manuel.exner used this exercise to warmup and activate his shoulder girdle
  • If you don't like something, change it. If you can't change it, change your attitude . . This quote applies very well to the #transformation of @christoph_oeller above. The picture on the left is 4 years ago when Christoph decided that he just doesn’t feel well. He cleaned up his diet, cut sugars, carbs and alcohol. Started going to the #gym. And made his first progress . . Then he got more interested in the fitness lifestyle so he started reading and educating himself more on training and nutrition. That led him to come to the YPSI for the first time to attend the Program Design Seminar two years ago. As he wasn’t happy and fulfilled with his corporate job for an automotive company, he came every couple months, attending 15 seminars in total, a private internship and completing the YPSI Trainer A-Licence. He had new goal, to make his new passion - #training & #nutrition - his new job. . . The second picture is from last summer right before he started to work with me personally on training, nutrition and supplementation. In the mean time he gathered more knowledge and experience coaching clients part-time, so in fall last year he fully quit his corporate job to move to #Munich and work as a full-time #personaltrainer . . The third picture is from last week. He lost over 20% body fat by now. He went from zero pullups to a new PB with +45kg. He went from being weak to squatting 167,5kg and deadlifting 235kg. And he continously built a successfull PT business in the last 6 months being short of booked out already. His mind changed. Then his body changed. Then his life changed . . Why? Because he didn’t like something. So he changed something. And then we wanted more. So he changed his attitude . . And he already has new #goals. Consolidate his body fat. Increase his strength. Increase Functional Hypertrophy. And provide the same to his clients. #growthmindset
  • Teaching Strength Training . . #Strengthtraining is exercise and therefore its quite pratical in nature. As the definition of „to teach“ is: „to impart knowledge to or instruct someone as to how to do something“ . . Learning by doing is essential. No article, book or video can teach what actual doing does . . Whenever I teach strength training and exercise execution one point I make very clear is that there are two components to proper exercise execution: . . 1. The theoretical knowledge of how to execute proper technique for an exercise . . 2. The physical ability to execute this technique . . And the deadlift is my favorite example for this. #Teaching the theoretical knowledge on how to #deadlift is fairly easy. Grab the bar and stand up while you keep your lumbar and thoracic #spine neutral and keep the bar close to the centerline at all times . . Simple, but not easy. How many can do this with 60kg? Many . . How many can physically maintain this when the load is circa-maximal? Very few . . Why? Because the theoretical knowledge ability is aquired fast if you are taught well. The physical ability takes its time to be taught and developed though in most cases . . Breaking down lifts in individual components, assess which are weak, and develop these weak links is crucial to teach an exercise . . If that wouldn‘t be the case you would see well-performed deadlifts at gyms all over the world every day. The reality is: We dont. And the main reasons is that the two compenents of proper #exercise execution are not considered by most . . You want to master an exercise? Master these two components . . In the deadlifts its mainly about #strong spinal stabilizers . . My favorite exercises to develop them are 45 degree Backextensions, Horizontal Backextensions, Romanian Deadlifts and Rack #Deadlifts . . For more info and full programs you can also get „The YPSI Deadlift Manual“ that I wrote detailing a step-by-step approaches to mastering the deadlift - link in bio (photocredit: @no1bodytransformation)