In this article, I’m going to share 6 weight lifting belt tips to get the most out of your training. The kinds of things I’ll be talking about are little techniques you can use to make your belt fit better. I’ll also give you guidelines for when and when not to use your belt. This … Read more
If you deadlift at least 3 plates, you know how much of a pain in the ass it is to add or remove plates from the barbell, especially after completing a heavy set. You have to bend down and awkwardly lift one side of the bar just off the floor while simultaneously trying to slide … Read more
The rectus abdominis (L. rectus, straight ; abdo, to hide) is a long muscle pair located front and center on the torso. It’s named after the straight, vertical direction of its fibers relative to the midline of the body. It acts on the spine, with its main role being the prime mover in spinal flexion. … Read more
Shoulder Extension: Definition: Straightening the shoulder joint by moving the upper arm posteriorly (to the back). Image: Muscles Involved: Latissimus dorsi Posterior deltoid Triceps brachii (long head) Pectoralis major (sternal head) Teres major Teres minor Infraspinatus Exercises: Straight-arm lat pulldown Pullover One arm row Row (any close grip variation) Shoulder Flexion: Definition: Bending the shoulder … Read more
Elevation: Definition: Moving the shoulder girdle (scapula and clavicle) superiorly (upward). Image: Muscles Involved: Upper trapezius Levator scapulae Rhomboid major Rhomboid minor Exercises: Shrug Scapation with shrug (isolates upper traps) Depression: Definition: Moving the shoulder girdle (scapula and clavicle) inferiorly (downward). Image: Muscles Involved: Lower trapezius Pectoralis minor Pectoralis major (sternal head) Latissimus dorsi Subclavius … Read more
Cervical Spine Extension: Definition: Straightening/arching the cervical spine by moving the head and neck posteriorly (backward). Image: MusclesInvolved: Splenius capitis Splenius cervicis Iliocostalis cervicis Longissimus capitis Longissimus cervicis Spinalis capitis Spinalis cervicis Semispinalis capitis Semispinalis cervicis Interspinales cervicis Intertransversarii anterior cervicis Intertransversarii posterior cervicis Rectus capitis posterior major Rectus capitis posterior minor Obliquus capitis superior … Read more
Elbow Extension: Definition: Straightening the elbow joint by moving the forearm away from the biceps. Image: Muscles Involved: Biceps brachii (long head) Biceps brachii (short head) Brachialis Brachioradialis Exercises: Biceps curl Chin up Elbow Flexion: Definition: Bending the elbow joint by moving the forearm toward the biceps. Image: Muscles Involved: Triceps brachii Aconeus Exercises: Close … Read more
This post contains 20 different dip variations, including 4 assisted dip exercises for beginners and weaklings, plus 16 advanced dip exercises for seasoned lifters and calisthenics enthusiasts. 4 Assisted Dip Variations Are you too weak for bodyweight dips? No biggie. This is a common problem that trainees face when new to the dips exercise. Assisted … Read more
Are low fat diet plans for you? It’s imperative that you stick to a realistic and effective diet if you’re serious about fitness. Low fat, no carb or a little bit of everything – find what works for you. To begin, let’s start by answering the question: What is a “low fat diet?” Well, officially … Read more
Discover how taking a melatonin supplement can improve your sleep quality and boost your recovery from weight lifting. I’ll help you maximize the effectiveness of your melatonin supplement by providing melatonin dosage guidelines that take your age, weight, and supplementation goals into consideration. Plus, I’ll tell you what precautions to take to avoid melatonin side … Read more