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Head, Memes, and Ups: HOW TO GET YOUR FIRST PUSH UP WHY I HATE "GIRL PUSH UPS" . I'm not a big fan of push ups from the knees, often termed "girl push ups". Without starting a sexism debateπŸ™…β€β™€οΈ, let's just say both sexes can benefit from them, but I still don't think their the best way to get to a full push up. . The reason is that they just don't allow for an easy, natural progression to the full push up. If you're trying to get your first full push up, you'll do much better and progress easier by using a bar in a rack. . In the push up, you push ⬇️vertically into the ground, so you fight against the full resistance of gravity on your bodyweight, which is also a vertical force. . With the bar, you start by largely pushing β†˜οΈhorizontally with some just a little vertical push so you only face part of that gravitational resistance. Then as you get stronger, you progress the bar downwards so that you push more and more vertically and add a little resistance at a time until you are at the full push up.πŸ“ˆ . The bonus with this is that you learn to remain rigid from head to toe and train your core at the same time as you progress. I like to start people at a position they can get 3 to 4 sets of 5 solid reps. When they can do all sets for 8 to 10, we lower the bar and start over. Repeat until you get to the floor.πŸ’ͺ . Tag a friend who wants to get their first push up and share the wealth! . 🎡 - Bazanji - Beachside (@bazanji919) . Prehab101
Head, Memes, and Ups: HOW TO GET
 YOUR FIRST
 PUSH UP
WHY I HATE "GIRL PUSH UPS" . I'm not a big fan of push ups from the knees, often termed "girl push ups". Without starting a sexism debateπŸ™…β€β™€οΈ, let's just say both sexes can benefit from them, but I still don't think their the best way to get to a full push up. . The reason is that they just don't allow for an easy, natural progression to the full push up. If you're trying to get your first full push up, you'll do much better and progress easier by using a bar in a rack. . In the push up, you push ⬇️vertically into the ground, so you fight against the full resistance of gravity on your bodyweight, which is also a vertical force. . With the bar, you start by largely pushing β†˜οΈhorizontally with some just a little vertical push so you only face part of that gravitational resistance. Then as you get stronger, you progress the bar downwards so that you push more and more vertically and add a little resistance at a time until you are at the full push up.πŸ“ˆ . The bonus with this is that you learn to remain rigid from head to toe and train your core at the same time as you progress. I like to start people at a position they can get 3 to 4 sets of 5 solid reps. When they can do all sets for 8 to 10, we lower the bar and start over. Repeat until you get to the floor.πŸ’ͺ . Tag a friend who wants to get their first push up and share the wealth! . 🎡 - Bazanji - Beachside (@bazanji919) . Prehab101

WHY I HATE "GIRL PUSH UPS" . I'm not a big fan of push ups from the knees, often termed "girl push ups". Without starting a sexism debateπŸ™…β€β™€...

Broomstick, Friday, and Gym: Open Up Your Rounded Shoulders @dr.jacob.harden MY DAILY SHOULDER MOBILITY DRILL The shoulder dislocate is a drill I do on the daily. Most of my patients can attest to me grabbing the PVC and doing a few of these while we run through exercises.πŸ˜… . It takes the shoulder joint through a full circumduction motion and will help you build and maintain excellent shoulder mobility, making it one of my ☝ top recommendations for anyone sitting at a desk all day as it opens up the thoracic spine and pecs, helping get you out of that kyphotic, rounded shoulders posture. And the best part is, you can do it right at 🏠 home or in the gym with a broomstick, PVC pipe, or band. . I like to warm up the tissues by doing 15 reps of πŸ™‹ one arm up and over at a time and then repeat in the other direction. Then go into the full dislocate where you move πŸ™† both arms back and forth. . If you have really tight shoulders, you'll need to start out at the widest grip length or use the band. As your shoulders open up, you can start a bring the hands in. Make sure to keep the ribs ‡ down so that you create motion only at the shoulder and don't hyperextend the lumbar spine. . Add it into your routine once or twice every day this week and you'll feel much better come Friday. πŸ˜„ . 🎡 - Rakeem Miles - A Dollar A Day Prehab101
Broomstick, Friday, and Gym: Open Up
 Your Rounded
 Shoulders
 @dr.jacob.harden
MY DAILY SHOULDER MOBILITY DRILL The shoulder dislocate is a drill I do on the daily. Most of my patients can attest to me grabbing the PVC and doing a few of these while we run through exercises.πŸ˜… . It takes the shoulder joint through a full circumduction motion and will help you build and maintain excellent shoulder mobility, making it one of my ☝ top recommendations for anyone sitting at a desk all day as it opens up the thoracic spine and pecs, helping get you out of that kyphotic, rounded shoulders posture. And the best part is, you can do it right at 🏠 home or in the gym with a broomstick, PVC pipe, or band. . I like to warm up the tissues by doing 15 reps of πŸ™‹ one arm up and over at a time and then repeat in the other direction. Then go into the full dislocate where you move πŸ™† both arms back and forth. . If you have really tight shoulders, you'll need to start out at the widest grip length or use the band. As your shoulders open up, you can start a bring the hands in. Make sure to keep the ribs ‡ down so that you create motion only at the shoulder and don't hyperextend the lumbar spine. . Add it into your routine once or twice every day this week and you'll feel much better come Friday. πŸ˜„ . 🎡 - Rakeem Miles - A Dollar A Day Prehab101

MY DAILY SHOULDER MOBILITY DRILL The shoulder dislocate is a drill I do on the daily. Most of my patients can attest to me grabbing the PVC ...

Clothes, Facebook, and Gym: LEGIONS P R O DUC TION massive shoulder workout efactsoftraining shoulder dumbbell raises barbell shoulder press front plate raises 3 sets 12 reps Chold 3 seconds at the top) rear delt machine flyes 3 sets 6 reps 3 sets 12 reps dumbbell shoulder press front dumbbell raise 3 scts 6 reps 3 sets 12 reps 3 scts 15 reps πŸ”₯πŸ—πŸ˜³ANATOMY OF THE SHOULDERS. Founder πŸ‘‰: @king_khieu. Before we can choose which exercises to implement in our shoulder workouts, it is crucial we understand the anatomy so that you can hit them at every angle, giving that full boulder-like shoulder. Here are the different parts. Let's take a look. Let's start with the deltoids. DELTOIDS: separated in three parts; anterior head, middle head and posterior head. ANTERIOR HEAD: Located at the front of your shoulders. The strongest of the three heads. Giving the shoulders thickness and size when viewed from the side. Front raises and shoulder press work well to target this area. MIDDLE HEAD: Located at a more central or middle part of the shoulders. Giving the shoulders size and width when viewed from the front. Lateral raises and upright rows work well to target this area. POSTERIOR HEAD: Located at the back of the shoulders. Probably the most neglected part of the deltoids for most people. Reverse lateral raises and face pulls target this area well. ROTATOR CUFFS: Deep muscles used for stability and support. Injuries in this area are common which is why it is important to warm them up and and practice proper form. Thoughts? πŸ€” What do you guys think? COMMENT BELOW! Artwork: @factsoftraining. Athlete: @regangbodybuilding. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10πŸ”‘ on Ape Athletics 🦍 fitness apparel! The link is in our πŸ‘† bio! _________________ Principal πŸ”₯ account: @fitness_legions. Facebook βœ… page: Legions Production. @legions_productionπŸ†πŸ†πŸ†.
Clothes, Facebook, and Gym: LEGIONS P R O DUC TION
 massive shoulder workout
 efactsoftraining
 shoulder dumbbell raises
 barbell shoulder press
 front plate raises
 3 sets 12 reps
 Chold 3 seconds at the top)
 rear delt machine flyes
 3 sets 6 reps
 3 sets 12 reps
 dumbbell shoulder press
 front dumbbell raise
 3 scts 6 reps
 3 sets 12 reps
 3 scts 15 reps
πŸ”₯πŸ—πŸ˜³ANATOMY OF THE SHOULDERS. Founder πŸ‘‰: @king_khieu. Before we can choose which exercises to implement in our shoulder workouts, it is crucial we understand the anatomy so that you can hit them at every angle, giving that full boulder-like shoulder. Here are the different parts. Let's take a look. Let's start with the deltoids. DELTOIDS: separated in three parts; anterior head, middle head and posterior head. ANTERIOR HEAD: Located at the front of your shoulders. The strongest of the three heads. Giving the shoulders thickness and size when viewed from the side. Front raises and shoulder press work well to target this area. MIDDLE HEAD: Located at a more central or middle part of the shoulders. Giving the shoulders size and width when viewed from the front. Lateral raises and upright rows work well to target this area. POSTERIOR HEAD: Located at the back of the shoulders. Probably the most neglected part of the deltoids for most people. Reverse lateral raises and face pulls target this area well. ROTATOR CUFFS: Deep muscles used for stability and support. Injuries in this area are common which is why it is important to warm them up and and practice proper form. Thoughts? πŸ€” What do you guys think? COMMENT BELOW! Artwork: @factsoftraining. Athlete: @regangbodybuilding. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10πŸ”‘ on Ape Athletics 🦍 fitness apparel! The link is in our πŸ‘† bio! _________________ Principal πŸ”₯ account: @fitness_legions. Facebook βœ… page: Legions Production. @legions_productionπŸ†πŸ†πŸ†.

πŸ”₯πŸ—πŸ˜³ANATOMY OF THE SHOULDERS. Founder πŸ‘‰: @king_khieu. Before we can choose which exercises to implement in our shoulder workouts, it is cruci...

Anaconda, Bad, and Friends: Lifting to Failure Good or Bad? One muscle fiber (cell) One fascicle (bundle of muscle fibers) Connective tissue Muscle Myofibril Blood vessels and nerves Tendon @strengthcoachtherapy strengtt Myofibrils Striations Nucleus A review of literature and best practice SHOULD YOU LIFT TO FAILURE? - πŸš€ The answer: It depends! Usually no, but maybe sometimes yes. @strengthcoachtherapy explains below, and I agree with every word. . πŸ€” Lifting to failure is 100% not necessary for gainz and progress. If done too much, it can even hinder progress. For many novice lifters, going to failure is overused and overrated. Sorry bro, but you don't need to scour the gym looking for a spot for every bench press set. Just lift. . ❌ For compound lifts, missing reps can be downright dangerous (squat, bench, deadlift). This is when training injuries happen. Going to failure is much safer when you are performing single joint exercises. Examples include hamstring curls, machine work, lateral raises, arms, etc. These are low risk movements and failing can be helpful to tax smaller muscle groups. . βœ… Failing reps and pushing it to the limit can be be helpful for hypertrophy work and creating maximal oxidative stress. It's also sometimes necessary for power and oly lifters to truly find and push their max. Overall, it is still more advised for bodybuilding techniques. Failing should also be used less frequently as you get stronger and closer to your genetic potential. . πŸ€“ Smart training is all about weighing cost versus benefit. Even if you can get away with failing now, it has the potential to cause problems down the road. (Looking at you, young lifters). Furthermore, lifting to your 1 rep maximum on a weekly basis is not a wise way to structure your training. Try a reps day, a light day, and a heavy day, instead of putting all 3 into everyday. . πŸ™…πŸ½β€β™‚οΈ Lifelong gains are made by maximizing reward and minimizing risk. It's a marathon, not a sprint. Don't make missing reps a habit, the benefit is minimal if any at all. Trust me my friends, you can still train hard and reach your goals by finishing your lifts. . StrengthCoachTherapy MyodetoxOrlando Myodetox
Anaconda, Bad, and Friends: Lifting to Failure
 Good or Bad?
 One muscle
 fiber (cell)
 One fascicle
 (bundle of
 muscle fibers)
 Connective tissue
 Muscle
 Myofibril
 Blood vessels
 and nerves
 Tendon
 @strengthcoachtherapy
 strengtt
 Myofibrils
 Striations
 Nucleus
 A review of literature
 and best practice
SHOULD YOU LIFT TO FAILURE? - πŸš€ The answer: It depends! Usually no, but maybe sometimes yes. @strengthcoachtherapy explains below, and I agree with every word. . πŸ€” Lifting to failure is 100% not necessary for gainz and progress. If done too much, it can even hinder progress. For many novice lifters, going to failure is overused and overrated. Sorry bro, but you don't need to scour the gym looking for a spot for every bench press set. Just lift. . ❌ For compound lifts, missing reps can be downright dangerous (squat, bench, deadlift). This is when training injuries happen. Going to failure is much safer when you are performing single joint exercises. Examples include hamstring curls, machine work, lateral raises, arms, etc. These are low risk movements and failing can be helpful to tax smaller muscle groups. . βœ… Failing reps and pushing it to the limit can be be helpful for hypertrophy work and creating maximal oxidative stress. It's also sometimes necessary for power and oly lifters to truly find and push their max. Overall, it is still more advised for bodybuilding techniques. Failing should also be used less frequently as you get stronger and closer to your genetic potential. . πŸ€“ Smart training is all about weighing cost versus benefit. Even if you can get away with failing now, it has the potential to cause problems down the road. (Looking at you, young lifters). Furthermore, lifting to your 1 rep maximum on a weekly basis is not a wise way to structure your training. Try a reps day, a light day, and a heavy day, instead of putting all 3 into everyday. . πŸ™…πŸ½β€β™‚οΈ Lifelong gains are made by maximizing reward and minimizing risk. It's a marathon, not a sprint. Don't make missing reps a habit, the benefit is minimal if any at all. Trust me my friends, you can still train hard and reach your goals by finishing your lifts. . StrengthCoachTherapy MyodetoxOrlando Myodetox

SHOULD YOU LIFT TO FAILURE? - πŸš€ The answer: It depends! Usually no, but maybe sometimes yes. @strengthcoachtherapy explains below, and I agr...

Amazon, Apple, and Bailey Jay: did vou know? There's a 30,000-word novel that's also one giant palindrome. It's callec "Dr. Awkward and Olson in Oslo," was written by Lawrence Levine, and is about 200 pages long. "OH, MY PEOPLE, DO NOT LUST AFTER GERONTICS OR AFTER OMAHA. REGAL LIPS SEND, 0 OG! DR. AWKWARD, TIG, ID, A DENIM AXE WON." SAM X. XMAS ASKED:O DO I MAKE SENSE? DO YE FOLLOW? NOW ONE'S UPON A TIME, S.PARNELL, AN AVATAR, REFLECTED. BUT A RED NULLIFIDIAN I AM NOT, HE MUSED. ALBEIT HE WENDED NEW SEEKS&REMARKED SAIL ALWAYS PER MAPS. POLISH A POLICY AT SOME RISK.' PIRATES INOSCULATE. A NOT SECRET SIN IS A SIN IF LAID TO REST. "TSE ROT? DIAL. FINIS A SINISTER CESTONA. ETA, LUC, SON. I SET A RIP, KSI. REMO, STAY CIL, 0 PA HSI, LOP SPAM, REPS YAWL. ALIAS DE KRAMER &SKEES WENDED NEN EH? TIE BLADE SUM EH? TON. MAIN AID IF ILL UNDER A TUB. D. ETC., ELF ERRATA. VAN ALLEN RAPS EMIT AN OPUS ENOW ON WOLL OFE YOD, ESNE, SEKA MI: 0, D, DEK, SA!" SAM X. XMAS NOW EXAMINED A DIGIT "DR. AWKHARD, GOODNESS PILLAGER -AHA! MORET, FAROS, CIT. NO REGRET FAT SULT, 0 NODE, L. POE PYM HO!" DIDYOUKNOWFACTS.coM Words are fun πŸ€“ words palindrome awesome reading πŸ“’ Share the knowledge! Tag your friends in the comments. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– Want more Did You Know(s)? βž‘πŸ““ Buy our book on Amazon: [LINK IN BIO] βž‘πŸ“± Download our App: http:-apple.co-2i9iX0u βž‘πŸ“© Get daily text message alerts: http:-Fact-Snacks.com βž‘πŸ“© Free email newsletter: http:-DidYouKnowFacts.com-Sign-Up- βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– We post different content across our channels. Follow us so you don't miss out! πŸ“http:-facebook.com-didyouknowblog πŸ“http:-twitter.com-didyouknowfacts βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– DYN FACTS TRIVIA TIL DIDYOUKNOW NOWIKNOW
Amazon, Apple, and Bailey Jay: did vou know?
 There's a 30,000-word novel that's
 also one giant palindrome. It's callec
 "Dr. Awkward and Olson in Oslo," was
 written by Lawrence Levine, and is
 about 200 pages long.
 "OH, MY PEOPLE, DO NOT LUST AFTER GERONTICS OR AFTER OMAHA. REGAL
 LIPS SEND, 0 OG! DR. AWKWARD, TIG, ID, A DENIM AXE WON."
 SAM X. XMAS ASKED:O DO I MAKE SENSE? DO YE FOLLOW? NOW ONE'S UPON
 A TIME, S.PARNELL, AN AVATAR, REFLECTED. BUT A RED NULLIFIDIAN I AM
 NOT, HE MUSED. ALBEIT HE WENDED NEW SEEKS&REMARKED
 SAIL ALWAYS PER MAPS.
 POLISH A POLICY AT SOME RISK.'
 PIRATES INOSCULATE.
 A NOT SECRET SIN IS A SIN IF LAID TO REST.
 "TSE ROT? DIAL. FINIS A SINISTER CESTONA. ETA, LUC, SON. I SET A RIP,
 KSI. REMO, STAY CIL, 0 PA HSI, LOP SPAM, REPS YAWL. ALIAS DE KRAMER
 &SKEES WENDED NEN EH? TIE BLADE SUM EH? TON. MAIN AID IF ILL UNDER
 A TUB. D. ETC., ELF ERRATA. VAN ALLEN RAPS EMIT AN OPUS ENOW ON WOLL
 OFE YOD, ESNE, SEKA MI: 0, D, DEK, SA!"
 SAM X. XMAS NOW EXAMINED A DIGIT
 "DR. AWKHARD, GOODNESS PILLAGER -AHA! MORET, FAROS, CIT. NO REGRET
 FAT SULT, 0 NODE, L. POE PYM HO!"
 DIDYOUKNOWFACTS.coM
Words are fun πŸ€“ words palindrome awesome reading πŸ“’ Share the knowledge! Tag your friends in the comments. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– Want more Did You Know(s)? βž‘πŸ““ Buy our book on Amazon: [LINK IN BIO] βž‘πŸ“± Download our App: http:-apple.co-2i9iX0u βž‘πŸ“© Get daily text message alerts: http:-Fact-Snacks.com βž‘πŸ“© Free email newsletter: http:-DidYouKnowFacts.com-Sign-Up- βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– We post different content across our channels. Follow us so you don't miss out! πŸ“http:-facebook.com-didyouknowblog πŸ“http:-twitter.com-didyouknowfacts βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– DYN FACTS TRIVIA TIL DIDYOUKNOW NOWIKNOW

Words are fun πŸ€“ words palindrome awesome reading πŸ“’ Share the knowledge! Tag your friends in the comments. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– Want more Did You Know...

Books, Memes, and Work: PLANTAR FASCITIS REHAB @dr.jacob.harden HOW TO MAKE YOUR PLANTAR FASCIA STRONGER Plantar fasciitis is kind of a misnomer. The -itis implies πŸ”₯ inflammation, but it actually is much more like a tendinopathy, which has little to no inflammation at all. Good thing is, it responds much the same way as well. Both ↔ stretching and ⛃ loading are good options for your rehab. The stretch shown here is a good option as are the ones I posted the other day. But today, let's focus on loading because while both options can get rid of pain, only loading is going to build long term resiliency. In this πŸ“Š study by Rathleff et al, they compared loading to stretching. The loading group did this single leg calf raise variation with the following protocol. . πŸ”Ή3 seconds up on two feet. 2 second hold at the top. And 3 seconds down on 1 foot. πŸ”ΈWeek 1 - 3 sets of 12 reps πŸ”ΈWeeks 2 & 3 - 4 sets of 10 reps πŸ”ΈWeeks 4+ - 5 sets of 8 reps They added weight via a backpack loaded with books, but holding a heavy kettlebell or dumbbell would work as well. Just make sure you're having to work. In addition to this, you need to ‡ back off on whatever bothers your foot. Nothing heals if you continue to pick the scab. Take it easy, get πŸ’ͺ stronger, and build back up SLOWLY. You'll come back more resilient and better than ever. Tag a friend with plantar fasciitis and share the wealth! MyodetoxOrlando Myodetox
Books, Memes, and Work: PLANTAR
 FASCITIS
 REHAB
 @dr.jacob.harden
HOW TO MAKE YOUR PLANTAR FASCIA STRONGER Plantar fasciitis is kind of a misnomer. The -itis implies πŸ”₯ inflammation, but it actually is much more like a tendinopathy, which has little to no inflammation at all. Good thing is, it responds much the same way as well. Both ↔ stretching and ⛃ loading are good options for your rehab. The stretch shown here is a good option as are the ones I posted the other day. But today, let's focus on loading because while both options can get rid of pain, only loading is going to build long term resiliency. In this πŸ“Š study by Rathleff et al, they compared loading to stretching. The loading group did this single leg calf raise variation with the following protocol. . πŸ”Ή3 seconds up on two feet. 2 second hold at the top. And 3 seconds down on 1 foot. πŸ”ΈWeek 1 - 3 sets of 12 reps πŸ”ΈWeeks 2 & 3 - 4 sets of 10 reps πŸ”ΈWeeks 4+ - 5 sets of 8 reps They added weight via a backpack loaded with books, but holding a heavy kettlebell or dumbbell would work as well. Just make sure you're having to work. In addition to this, you need to ‡ back off on whatever bothers your foot. Nothing heals if you continue to pick the scab. Take it easy, get πŸ’ͺ stronger, and build back up SLOWLY. You'll come back more resilient and better than ever. Tag a friend with plantar fasciitis and share the wealth! MyodetoxOrlando Myodetox

HOW TO MAKE YOUR PLANTAR FASCIA STRONGER Plantar fasciitis is kind of a misnomer. The -itis implies πŸ”₯ inflammation, but it actually is much ...

Clothes, Facebook, and Gym: big biceps workout @factsoftraining incline bench dumbbell curls barbell curls concentration cuils 3 sets 8 reps 4 sets 8 reps standing hammeurlsstanding bicep cable curls 3 sets 8 reps dumbbell preacher curl 3 sets 10 reps 3 sets 12 reps 3 sets 12 reps πŸ”₯πŸ˜³πŸ€”HOW DO I BUILD HUGE BICEPS? Founder πŸ‘‰: @king_khieu. Biceps is one of the most favoured muscles by many lifters. If your biceps, however, are lacking or need work, this is for you. Let's take a look. 1 - Make sure you change up the angles of how you perform the exercise to target the different parts of the biceps. In order to properly hit your biceps from all sides you need to change up the force angles not just the exercises themselves. 2 - Change up the way you grip the dumbbell. Instead of holding the dumbbell in the centre, place your hand as far as possible toward your thumbside on the dumbbell. What this will do is force you to resist your forearm from pronating by compensating with your biceps as supinators. 3 - Make sure you squeeze at the top of your biceps curls. 4 - Use negatives and isometric holds to help stimulate the bicep muscles. 5 - Perform regular grip, hammer grip and reverse grip during your biceps curls. 6 - Drop sets are very effective at the end of your workout. 7 - Try out 21s. 7 curls bottom to mid, 7 curls mid to top and 7 curls bottom to top of the range of motion. Try these out. See what kind of results you get and let us know! Thoughts? πŸ€” What do you guys think? COMMENT BELOW! Artwork: @factsoftraining. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10πŸ”‘ on Ape Athletics 🦍 fitness apparel! The link is in our πŸ‘† bio! _________________ Principal πŸ”₯ account: @fitness_legions. Facebook βœ… page: Legions Production. @legions_productionπŸ†πŸ†πŸ†.
Clothes, Facebook, and Gym: big biceps workout
 @factsoftraining
 incline bench dumbbell curls
 barbell curls
 concentration cuils
 3 sets 8 reps
 4 sets 8 reps
 standing hammeurlsstanding bicep cable curls
 3 sets 8 reps
 dumbbell preacher curl
 3 sets 10 reps
 3 sets 12 reps
 3 sets 12 reps
πŸ”₯πŸ˜³πŸ€”HOW DO I BUILD HUGE BICEPS? Founder πŸ‘‰: @king_khieu. Biceps is one of the most favoured muscles by many lifters. If your biceps, however, are lacking or need work, this is for you. Let's take a look. 1 - Make sure you change up the angles of how you perform the exercise to target the different parts of the biceps. In order to properly hit your biceps from all sides you need to change up the force angles not just the exercises themselves. 2 - Change up the way you grip the dumbbell. Instead of holding the dumbbell in the centre, place your hand as far as possible toward your thumbside on the dumbbell. What this will do is force you to resist your forearm from pronating by compensating with your biceps as supinators. 3 - Make sure you squeeze at the top of your biceps curls. 4 - Use negatives and isometric holds to help stimulate the bicep muscles. 5 - Perform regular grip, hammer grip and reverse grip during your biceps curls. 6 - Drop sets are very effective at the end of your workout. 7 - Try out 21s. 7 curls bottom to mid, 7 curls mid to top and 7 curls bottom to top of the range of motion. Try these out. See what kind of results you get and let us know! Thoughts? πŸ€” What do you guys think? COMMENT BELOW! Artwork: @factsoftraining. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10πŸ”‘ on Ape Athletics 🦍 fitness apparel! The link is in our πŸ‘† bio! _________________ Principal πŸ”₯ account: @fitness_legions. Facebook βœ… page: Legions Production. @legions_productionπŸ†πŸ†πŸ†.

πŸ”₯πŸ˜³πŸ€”HOW DO I BUILD HUGE BICEPS? Founder πŸ‘‰: @king_khieu. Biceps is one of the most favoured muscles by many lifters. If your biceps, however, ...

Gym, Memes, and Work: BENCH PRESS WARM UP ROUTINE Half Kneeling Thread The Needle @dr.jacob.hardern GET A BETTER BENCH PRESS Happy Monday everybody. We all know Monday means it's international bench day so let's get your bench grooving a little better. . This πŸ”₯warm up routine is geared towards helping you get into the best position possible for a powerful press. The 🎯targets are the spine, shoulders, upper back, and hip flexors. . Here's how it goes: . πŸ”ΉοΈSpine Flexion-Extension - helps with arching if you choose to use it (not harmful BTW). . πŸ”ΉοΈReverse Lunge - gets the hip flexors loosened up so you can pull your feet back under you to get tight. . πŸ”ΉοΈHalf Kneeling Thread The Needle - works both the hip flexors and spine while also warming up the shoulders. Reach high to loosen up the front of the shoulder. . πŸ”ΉοΈMulti-angle Row - fires up the upper back and preps shoulder extension through a variety of bench grip positions. . πŸ”ΉοΈBar work - I like to start with the bar for 20, the next set for 10, and then start working 3 to 5 reps as I work up towards my first working set. . I like about 15 to 20 reps on each one before getting under the bar. Use it for your next bench session and let me know how you like it! . Tag your favorite gym bro and share the wealth! . 🎡 - Kim - My Thang MyodetoxOrlando Myodetox
Gym, Memes, and Work: BENCH
 PRESS
 WARM UP
 ROUTINE
 Half Kneeling
 Thread The Needle
 @dr.jacob.hardern
GET A BETTER BENCH PRESS Happy Monday everybody. We all know Monday means it's international bench day so let's get your bench grooving a little better. . This πŸ”₯warm up routine is geared towards helping you get into the best position possible for a powerful press. The 🎯targets are the spine, shoulders, upper back, and hip flexors. . Here's how it goes: . πŸ”ΉοΈSpine Flexion-Extension - helps with arching if you choose to use it (not harmful BTW). . πŸ”ΉοΈReverse Lunge - gets the hip flexors loosened up so you can pull your feet back under you to get tight. . πŸ”ΉοΈHalf Kneeling Thread The Needle - works both the hip flexors and spine while also warming up the shoulders. Reach high to loosen up the front of the shoulder. . πŸ”ΉοΈMulti-angle Row - fires up the upper back and preps shoulder extension through a variety of bench grip positions. . πŸ”ΉοΈBar work - I like to start with the bar for 20, the next set for 10, and then start working 3 to 5 reps as I work up towards my first working set. . I like about 15 to 20 reps on each one before getting under the bar. Use it for your next bench session and let me know how you like it! . Tag your favorite gym bro and share the wealth! . 🎡 - Kim - My Thang MyodetoxOrlando Myodetox

GET A BETTER BENCH PRESS Happy Monday everybody. We all know Monday means it's international bench day so let's get your bench grooving a li...

Memes, Good, and Pain: RELIEVE YOUR LOW BACK PAIN THE FIRST STEP IN LOW BACK REHAB One of the first things I do with a low back case is see how much they can move their spine. But it's important to do it correctly.βœ… . With acute back pain 😣, moving much out of neutral can be very painful if you are standing or sitting, and chronic cases will often be sensitive to either flexion or extension. This is because the spine is in a weight bearing position and will often spasm or pinch if you go into a motion your body doesn't feel safe with.πŸ™…β€β™€οΈ This gives us a dilemma because motion can often be relieving for pain but if it hurts to move, we don't want to push you too far into it. . What we can do instead is move to all fours where our spine is no longer weight bearing. This position requires less stability so your body sees it as "safer", and it will often allow you to move your back here without pain or spasm. . πŸˆπŸ„The banded cat-cow is one of my favorite ways to do this because the band acts as feedback to make sure we move our low back and not just our mid to upper back. Go slow and expand ROM slowly. You may find pain at the end ranges so don't push too far. Just touch it and reverse. You'll find that more motion often opens up as you do it. Do 25 with the band and then try to replicate 10 to 15 good reps without it. . Tag a friend with low back pain and share the wealth! . MyodetoxOrlando Myodetox
Memes, Good, and Pain: RELIEVE YOUR
 LOW BACK PAIN
THE FIRST STEP IN LOW BACK REHAB One of the first things I do with a low back case is see how much they can move their spine. But it's important to do it correctly.βœ… . With acute back pain 😣, moving much out of neutral can be very painful if you are standing or sitting, and chronic cases will often be sensitive to either flexion or extension. This is because the spine is in a weight bearing position and will often spasm or pinch if you go into a motion your body doesn't feel safe with.πŸ™…β€β™€οΈ This gives us a dilemma because motion can often be relieving for pain but if it hurts to move, we don't want to push you too far into it. . What we can do instead is move to all fours where our spine is no longer weight bearing. This position requires less stability so your body sees it as "safer", and it will often allow you to move your back here without pain or spasm. . πŸˆπŸ„The banded cat-cow is one of my favorite ways to do this because the band acts as feedback to make sure we move our low back and not just our mid to upper back. Go slow and expand ROM slowly. You may find pain at the end ranges so don't push too far. Just touch it and reverse. You'll find that more motion often opens up as you do it. Do 25 with the band and then try to replicate 10 to 15 good reps without it. . Tag a friend with low back pain and share the wealth! . MyodetoxOrlando Myodetox

THE FIRST STEP IN LOW BACK REHAB One of the first things I do with a low back case is see how much they can move their spine. But it's impor...