On training the Hamstrings - Have you ever chosen a leg press to burn them out intentionally?
While this may seem rather unconventional and perhaps even ineffective, this exercise is one of my favourites when used as a pre-activation activity or as a finishing exercise for a hamstring focused superset.
The key is in focusing on three points 1️⃣ the positioning of the body, and 2️⃣ Intentional activation 3️⃣ The machine’s range of motion.
This is an example from yesterday’s ASP Hypertrophy Level 1 practical.
Keeping the feet high, with the toes above the knees ensure less of a quad dominance, and more glut and hamstring recruitment. While most people stop here, I further intentionally activate my hamstrings by pulling my heels downwards isometrically as the plate moves through its trajectory.
Importantly, I look to maintaining just shy of a lock out at the top and ensure I am able to move through my full range (not the machine’s full range, as some machines have shortened ranges and can limit exercise effectiveness) so as to maximize muscular recruitment.
A machine is only as good as how you use it. Enjoy this addition to your hamstring exercise arsenal and if your face isn’t quite beetroot red with several veins pulsing up your neck at the end of the set, there’s still room for more reps on this. #trainasp #theaspeffect
A few months ago I opened a competition for a chance for someone to change their life. 10 weeks of free coaching with lifestyle management and nutrition and personal training in the gym. Megan had done 12 Wk challenges in the past and always binged out post challenge only to find herself in this pyramid of 1 step forward 2 steps back. In our short time together we managed to break her addiction with sugar, we improved her water consumption, her sleep quality and duration. We managed her lifestyle to ensure she made effort to unplug and destress. We made significant positive change to her health markers, blood glucose, blood pressure, resting heart rate and heart rate variability. Oh and we also lost 8kg and 33cm from around the main sites of her body. She has Learnt about the power of nutrition, exercise and managing this with her work and personal life. And most importantly has joined the gym and continued on with her plan and goals since our challenge has finished and for me that is the biggest win of all. Knowing she has changed her life direction for the better and is now armed with the tools for success. For me that's what coaching is about 🙌
#teamignite #progress #lifestyletransformation #coach #health #trainsmart
He's getting up there!! @ezra.leano
showing people that he's learning to fly! Only 3 short months and Ezra can throw it down. Our program lays the foundation for vertical jump enhancement WITHOUT true vertical jump training! Build the strength foundation to improve power development, minimize the risk of injury and enhance athleticism! Where will his vertical be when he start plyometric training!? Stay tuned! @thecoachmyles @theacademylifestyl @attack_basketball
Short on time and need to get in a workout? I always say if we can hit on the six fundamental movements, while maintaining intra-abdominal pressure and joint centration, we are hitting on BOTH injury prevention and performance enhancement! 👍🏻 This exercise focuses on a reverse lunge combined with a banded pull. So we have 1/3 of our workout done with just this one exercise!
Q. What’s your training goals?
A. “I want abs for summer .. I want a six pack” .... A common answer most trainers hear and can relate to I’m sure!
First and foremost a strong mid section is key, the muscle has to be there to be seen! Train your abs 2-3days a week, overtraining will not get them faster it will potentially lead to postural issues. Focus on core exercises that work both the anterior, posterior also include rotational exercises.
Dial in your diet!! Drink more water, it will not only keep you hydrated but gives you a feeling of fullness and flushes excess sodium.
Ditch the processed carbs and instead opt for fibrous, crunchy sources that your body has to work to digest, like fresh fruit, vegetables and whole grains.
Eat protein with every meal for lean muscle development and muscle repair. 💪🏻
Include more good fats! Avocado, olive oil, fish oil supplements keep the blood sugar levels stable and keep you feeling satiated.
Fix your gut! There is a link between gut flora, digestion and metabolism. Probiotics, fermented foods, kombucha will all help your overall well-being.
The saying Abs are made in the kitchen is true ... but you still need to put the hard work in the gym too 😉
#abs #abtraining #abworkout #chickswithabs #girlswithsbs #momswithabs #leanmuscle #sixpack #shredded #lean #chickswholift #trainsmart #bikinibody #fitness #strongcore #fitnessmotivation #fitmoms #strongmom #fitchick #gymgirl #wbff #fitrig #athleticbody #bodytransformation #goals #personaltrainer #feelgoodfitnesspt #fitfam #bendigofitness #cometrainwithme
Saturday evening thoughts: Hey I love to see what y’all are doing out there. It’s great! But....too many glamorize their hours in the gym and how much “work” they do. If you aren’t closing the gap and passing people fitter than you, well then it’s pointless. Train to create stimulus, change, improvement. Things you do should have purpose. •
A reminder to those that forget, it’s cooler to spend less time in the gym and then beat the people who are there forever in the day. That’s called a double win and a laugh.•
2017 the @wasatchbrutes
trained very hard. But we all had families and work. We were NOT in the gym all day. Even at its peak we spent about 2.5-3 hours of actual training a day and we still got the cup. #trainsmart #trainhard #train #intention #compete #crossfit #notrandom #periodize #peak #observe #measure #repeat #learn #gymrat @brute.strength
Tomorrow, I chase down the next piece of the puzzle in my first Spartan Trifecta journey. I'd be lying if I said I wasn't incredibly nervous due to the state of my back, which hasn't healed to the degree I'd like. You know what though? I'm going to give it hell no matter what!! @pravchel
We had a great day at the first day of the event of @ninfly.muenster
This was my run on Stage 1 😁👍
Stay tuned for more 🤪
Tips para mantener masa muscular mientras se pierde grasa 💪🏼🔥.
Cuando estamos en una etapa de pérdida de grasa debemos cuidar a toda costa el músculo que tanto nos ha costado ganar 😅. Si no tenemos ciertas precauciones durante el déficit, corremos el riesgo de que nuestro cuerpo no solo pierda grasa sino catabolize masa muscular 😳. Les dejo estos tips para evitar esta tragedia!!!.
✔️Consumir suficiente proteína diariamente. Al menos 1.2g por libra de peso corporal. .
✔️Entrenar pesado. Nada de que en definición se cambian los entrenos intensos por entrenos con pesas de “rosaditas” y series de infinitas repeticiones. El músculo que construiste de una manera, lo mantienes entrenando igual. Lo que cambia es la alimentación!!! .
✔️Cuida tus músculos tomando BCAAS antes, durante y/o después de tus entrenamientos. Además les proporcionas energía y reduces la fatiga muscular. .
✔️Evitar abusar del cardio. El cardio es clave, en ayunas y/o después de la pesas. Ayuda a movilizar grasas, el hiit con su efecto EPOC, aumenta el gasto calórico y por ende el déficit, entre otros. Pero sin abusar! Ajusta un esquema adecuado de cardio a tu plan. .
✔️No te mates de hambre. Un déficit demasiado agresivo se va a comer tu masa. .
✔️Duerme bien!!! El cortisol es de nuestros peores enemigos, y poco descanso disminuye la producción de la hormona de crecimiento. El descanso es vital.
📒Client: Peter 63yrs of age.....
📒Primary Goal: Fat Loss ........
📒Training Structure: Weights 2-3 PW...
📒Nutrition Protocol: Modified form of Intermittent Fasting.
✔Peter trains with me 1x PW at Fitness Playground Marrickville. 🔱
✔Peter came to me approx 1 yr ago and asked me to help him lose body fat, he has lost almost 20kgs in just over 1 year.
✔Now, your typical calorie tracking would not have worked for Peters lifestyle, there were no fancy diet plans or crazy supplements , by incorporating a modified version of Intermittent Fasting for only 2x PW he has been able to lose approx 1kg pw since he started with me, the only time progress would plateau is when he'd go away on holidays and stop following the protocol i set up for him, as soon as he returned, he immediately started losing body fat .
✔He trains with me 1 x PW and 1-2 on his own every week.
✔The funny thing is , his wife came to me and asked me the same thing, now in secret, they have both asked me individually ,that they want to beat the other one in who is going to lose the most within a designated time frame, so now im helping them compete against each other, lol.
" Changing lives by changing habits"
Want to know more??
Ask the Fat Loss Architect from Fitness Playground Marrickville .
I Coach One on One or Online Coaching
DM or Email email@example.com
#fitnessplaygroundau #fitnessplaygroundmarrickville #fatloss #weightloss #abs #fitnesspt #intermittentfasting #nutrition #iifym #fitnessplaygroundau #fitnessplaygroundmarrickville #fatloss #onlinecoach #onlinetrainer #itrain #mums #dads #diet #food #protein #innerwest #instafit #health #healthy #weights #trainsmart #intelligenttraining
👉🏻Here is my journey 😉
Watch my next post if you wanna see my post workout breakfast 🍳
Friday night was a late night at work
👉🏻But it wasn’t an excuse to finish my training program on Saturday morning, leg day 😉✅ 👉🏻Considering my back problems, discs degeneration and my right leg problems after my motorbike accident in 2006, it’s a good feeling to start pushing forward again
👉🏻Probably for most of you it doesn’t mean a lot, but for me, be able yesterday, after 3 sets of FREE Squat, Deadlifting 80 Kg for 4 SETS of 15 REPS without any pain, it’s a WIN👌✅🥇😃 👉🏻Of course it’s just the beginning, because when you feel good everything it’s possible and you want just keep pushing forward and fight the injuries to feel stronger and stronger again 💪🏼🔥🔥🔥 To do that pushing hard it’s not enough, you must to train smart, be patient and consistent, and this is exactly what I’m going to do 😉🙏🏼🤙🏻✅ Have a great weekend 😎🙌 #journey #backproblems #injuries #getstronger #1
% #thecycleoflife #dedication #consistency #trainsmart #feelgood #gym #confidence #positivity #marqueefitness
Another day, another fitness related activity I’m working to master. My normal running gait usually can cause me discomfort in my lower back and extremely tight hamstrings/ calves. I would also get really bad shin splints. I would say a lot of it comes from being a heel striker. Here I am working on my mechanics trying to keep my shoulders low, pelvis tucked in underneath me, and run on the ball of my foot almost pawing at the ground. Much more efficient that the way I used to run with my upper body very rigid and tight and swaying in my hips. If I used my ego and ran with bad form I could’ve easily ran faster but that’s not the point, the point is to master the technique then overload my body with more speed and distance. I’m happy to report practicing correct run form resulted in balanced soreness in all my lower extremities, no lower back pain, and a sincerely beat up LTI 😵 #LTI #LTIP #livetoinspire #trusttheprocess #running #runningmotivation #eliterunners #fitness #motivation #exercise #weightlosstransformation #fitnesstransformation #runninggait #gait #mechanics #adjusting #trainsmart #followme #follow #approved
in a moment just before she got on base with a perfect bunt! Great way to spend a Saturday afternoon.