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30/12/2022
30/12/2022
At a young age we have to learn to crawl, stand, and walk. This takes time and practice. Eventually, we develop the motor and neuromuscular control to be able to walk, run and jump.
Similarly to exercise we must develop and learn movement patterns to perform specific movements. While some people lift very heavy or in a fast time period the efficiency of any given movement must take priority. As you get better and moving a weight with control you will develop muscle memory that will help when it comes to heavy lifts or timed lifts
Simply what I am saying is before you jump to heavy or timed movements. Make sure you can efficiently move the weight and repeat that motion.
Furthermore the exercises you pick will translate to everyday life. For example as children we learn to walk, spring, and jump. As we get older we end up sitting, laying, and lounging. If we don’t incorporate movements we learned as a child we will close our efficiency. A bicep curl may help you look good but a squat, a farmers carry, a binging movement, a box jump. Will reinforce the behaviors that you developed as a young child and keep you mobile!
Learning how to properly hip hinge is arguably the most important movement for any individual.
The hip hinge movement teaches individuals how to bend over with proper technique. Many professions require repetitive bending and lifting (nurses, movers, construction workers, trainers, etc.) Common technique that is taught is to lift with you legs not your back. I would argue people should be taught to PROPERLY lift with the back in conjunction with your legs.
Here is my client deadlifting, one of of many many forms of a hip hinge. Deadlifting often gets a bad rap bc it is a competitive powerlifting movement, however at light weights or single leg variations it is essential for everyday function. I highly encourage all individuals who regularly train to incorporate hip hinging into their daily routine.
10/11/2022
Beef and Rice
Yup you read that I eat rice now. If you have known me you know I was all about keto, high fat low carb, etc. I think it’s very important to constantly challenge your beliefs. My beliefs have changed dramatically in the past five years although many people still may not agree the things I believe in, I will always challenge my beliefs and look for science, both anecdotal and scholarly articles to back up my beliefs
25/08/2022
Trying to find a starting place on learning the anatomy, biomechanics, and programming for strength training?
These two books have been staples in my learning process:
The squat Bible by is well detailed and thoroughly explains the in and outs of proper squat technique as well as common myths
is a classic that teaches the basic biomechanics with barbell movements and how to program.
Highly recommend giving these a read !
Being able to bench #405 lbs has been a goal of mine for a long time and to be honest I did not know if I’d ever achieve it.
I’ve learned over the years the importance of sub maximal volume work.
In other words, rather than attempting a new max weight each time you go to the gym. Use a weight lighter maybe around 70-80% of your one rep max and work on new volume maxes.
Volume not only helps with size but also help you perfect and lock in form.
23/08/2022
Reading Rebuilding Milo, I thought this analogy was very well used.
Aaron says the rotator cuff muscles are similar to a son holding the bottom of a ladder for his father.
The son represents the primary stabilizing muscles aka the muscles of the rotator cuff. Without them the father can still move the ladder but it has a high likelihood of slipping out without the son to support the ladder.
Similarly the major prime movers of the shoulder (the lats, deltoids, pectoral muscle) can move weight but without the rotator cuff muscles (which resemble the boy, the likelihood of injury to occur is increased)
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