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How to strengthen the abs?
If you're going to flex the spine in training, you better damn well dynamically stabilize it under total control. Most people aren't ready for an advanced ab va...riation like the reverse crunch because they simply don't know what it is to stabilize the shoulders, core, and hips together as a functional and synergistic unit.
But for all you stud athletes out there who have mastered the proper brace at the core and stabilizing musculature, your next progression is dynamic stability. This variation builds loads of tension and activates multiple layers of the abdominal for a serious training effect.
Use your hands gripping the bench overhead to stabilize the shoulder complex and thoracic spine and a foam roller pinned between your lower leg and hamstrings to lock in a neutral-ish position at the pelvis to avoid excessive fulcruming flexion and extension. And finally, the slower you move and harder you contract, the tougher this movement gets. Program in pristine sets of 8-12 reps once got twice a week if you've earned the right to advance your ab training beyond isometrics.
Now, if you want to overcome your injuries while getting in better shape than ever before, get access to my FREE Restart Kit at https://drjohnrusin.com/free-restart-kit/ today!
The key to shoulder training is to maximize muscular tension while minimizing joint stress.
What do we know about Central Nervous System fatigue?
The research shows that low intensity, high duration exercise causes far more central fatigue than short, high intensity exercise.
The research does not show any relation between the amount of musculature involved in an exercise and the amount of CNS fatigue it induces....
CNS fatigue is largely acute. It normally doesn’t take days for the CNS to recover. The CNS can recover within minutes.
How To Objectively Interpret Information In The Fitness Industry?
Use the acronym READ. It stands for Research, Experiment, Analyze and Decide.
What to eat and what activities to do for muscle recovery?
"High tension is a signal to the body to hold onto muscle when you are in a deficit. This can be done with heavy weights or by purposely contracting the muscles hard during an exercise."
“Do you have stubborn lats that refuse to grow?” Well, yes I do. I might try the rotating lat pulldown.
I love Olympic weightlifting. It's challenging, it's humbling, it's complex. But it's not for everyone. More likely than not, it's a bad way to get fit.
And one other thing, don't do jumping drills if you are overweight.
Learn how the reverse hyperextension exercise can help with chronic low back pain.
The fasting mimicking is perhaps the only intervention shown to reduce diseases and extend longevity in mice and partially reverse the effects of aging on many disease risk factors in humans.
How to position the neck during a kettlebell swing?
Chief SFG Brett Jones covers acceptable—and problematic—neck position in the kettlebell swing. Brett will be hosting a Live Q&A Video session on the swing and other things right here on FB on Wednesday at 10am Pacific—don’t miss it.
Bulk vs Steel! 💪
How to play with a band for shoulder stability.