#compoundmovement

@dominicolai Follow @musclefibergains for more massive gainage😂

Hey! Back at the legendary @apollongym in Edison, NJ today. I'm a firm believer in performing #accesorywork, especially for the #posteriorchain , right before a #compoundmovement and I'm not "just" referring to the #lowerback yet again! I believe your #upperback and #middleback also should be warmed up, especially when you're preparing a big lifts or any variation. Take the #safetysquat for example. In order to be able to hold the bar as close to you as possible you'll want to squeeze those #lats as tightly as possible to keep every stable. Why not train your middle back and your lats first to ensure as optimal of #latactivation as you can achieve? This will also aid in keeping the upper back as upright as you can, although there's more to it than that, obviously. Do you agree with this, the idea is isolation key #musclegroups while they're fresh? Do you prefer to perform all accessories after? Let's talk, tell me your philosophy below! Here's 272.5x5x3 followed by 280 for a single. #unitedinstrength #igpowerlifting #powerbodybuilding #powerlifting #bodybuilding #igbodybuilding #apollngym #edisonnj #centraljerseyexists #nasm #onlinestrengthcoach #beginnersstrengthcoach #intermediatestrengthcoach #legionathletics #legionpulse #teamlegion #fullbodystrength #fullbodytraining #squatvariation #quads (at Apollon Gym) https://www.instagram.com/p/B87MPydjcmR/?igshid=1ivnyi5wo3yma

Here's quick tip on #restperiods. Sure, the standard window for resting between sets is between 1 -3 minutes if #musclemass is the goal and 3 - 5 minutes if you're going for #strength. But in terms of a hybrid routine like #powerbodybuilding, don't worry about that stuff. This is not to say hang out for 20 minutes between sets! But as @mikeohearn once said, take your time. The goal, especially with increasing the amount of sets you perform and decreasing the amount of reps you hit per set, is that you'll come back each set with enough energy to bang those reps out. That's REAL Power Bodybuilding, not performing a #compoundmovement for a few sets and then hitting light work. It's primarily about going all out on that big move and getting as much as you can out of it. That's were the size AND the strength REALLY come from! Here's 355x4x4 @strongandshapely_gym #unitedinstrength #igfitness #igpowerlifting #igbodybuilding #bodybuilding #powerlifting #nasmcpt #nasm #nasmcertified #onlinestrengthcoach #beginnersstrengthcoach #intermediatestrengthcoach #fullbodystrength #fullbodytraining #teamlegion #legionathletics #legionpulse #otomix #strong #strongandshapelygym #njpowerlifting #newjersey #northjersey #eastrutherford #deadlift (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B7bX2P8DDDd/?igshid=1v8xo5zlml8h4

First time hitting 320 in a while. Quick reminder to always BRACE before performing ANY major #compoundmovement. It'll keep your #core tight and your spine as straight as possible. Also, since this a heavy week, and this is 90% of my 1RM, I intentionally stayed away from supersetting #bandedpullaparts before the #squat sets as a means to rest a little more and conserve at least some energy. I also decrease most of my #accesorywork during my heavy weeks, which gives me more of an opportunity to put more work into the big lifts and perhaps even try for a PR. This was 320X5X1. #unitedinstrength #nasm #nasmcpt #legionathletics #legionpulse #teamlegion #fullbodystrength #fullbodytraining #strength #strong #strongandshapelygym #flannelsandbarbells #flannelforever #fameandflannel #powerbodybuilding #fit #fitfam #igfitness #valsalvamaneuver #corestrength (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B69ojb-D4K4/?igshid=8brdmrcqbjda

Variation! Variation is more than just an alternative to a #compoundmovement. Variation can also come as a difference in #tempo. You have a great opportunity to play around with different speeds if you're training with #dumbbells, as they already force your body to recruit more #musclefibers. So, what you see here is a little tip I took from Jim Wendler. He advocates a one second pause at the bottom part of the #dumbbellbenchpress to help strengthen the.#triceps, thus providing better starting strength on the #barbell version of this move. Here's 22.5x5x10. #unitedinstrength #igfitness #fit #powerbodybuilding #strong #strength #nasm #nasmcpt #nasmcertified #legionathletics #legionpulse #teamlegion #fullbodytraining #onlinestrengthcoach #beginnersstrengthcoach #intermediatestrengthcoach #intermediatestrengthtraining #lankylifters #talllifters (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B6asq4tDc8u/?igshid=1cho6gyl9ualh

The end of week 2 using my own programming. I like it so far since, without getting too into detail, I get to truly use #autoregulation to determine what works best for my, my body, my fatigue factor, and my #goals. There's also a hell of a lot more #volume than expected; but I do feel fresher, as I'm only performing one major, #compoundmovement per #trainingsession. Here's 295x4x4, 75% of my 1RM. It would be followed immediately by a #dropset of #touchandgodeadlifts at 135x10. #unitedinstrength #powerbodybuilding #igfitness #fitness #fitfam #deadlift #strong #strength #strongandshapelygym #fullbodystrength #fullbodytraining #teamlegion #legionathletics #legionpulse #nasm #nasmcpt #nasmcertified #beltlessdeadlift (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B6Aly83DeDS/?igshid=ko09uoegdx0o

#Deadlift#Compoundmovement#Correctposture#Rangeofmotion#Tempo#Setup#Heavyweight #Transformation #Lose weight #Motivation #Fit #Healthy #Diet #Nutrition #Health #Exercise #Fitness #Workout #Inspiration #Gym #Gym lover #Gymlife #Stayfit #Stay Healthy. #Gadar macha dene Wala workout. You Tube channel : Fitness Basics. DM for Designing work out plan & Diet plan. https://www.instagram.com/p/B3cQcT1gpVd/?igshid=1rgbj2kb46v2m

One of my most common client questions is this: What is the point of this variation for x movement? 🤔⁣ ⁣ I find this question to be really common for a variety of possible reasons but the one most likely reason is that it is comfortable doing something we have mastery over and it feels good. ⁣ ⁣ The comfort zone is great for maintaining your fitness level but if your goal is size or strength changes your routine changes should be initiated every 2-6 weeks depending on your experience level.⁣ ⁣ The main reason why it is important to add small variations to a movement is to continue deriving the most amount of benefit from your hard work. New movements or challenges force your body to adapt MORE which means you a get a little more juice for your squeeze. ⁣ That being said this can be done in a multitude of ways without adjusting the exercise: changing the tempo or the amount of sets and reps or simply just changing the amount of weight. This OFTEN is the difference between an intermidiate and advanced lifter in terms of development. My opinion of course.⁣ In my experience, when i challenge the status quo and play around with different movements and routines is when i get the best results. ⁣ That being said, if you are at the gym and doing the same routine, over and over with the same(little) results, maybe it is time for a change.⁣ What is your favorite way of mixing up your routine? 🤔 . . . . . . #compoundmovement #deficitdeadlift #conjugatemethod #fitnesstip #fitnessmotivation #fitnessinspiration #fitnessfam #powerlifting #westsidebarbell #trainingtips #workoutroutine #vanfitfam #vnft #vancity #yaletown #gastown #westend #vancouverpersonaltrainer #lifecoach #gymmotivation #gymgains #routine ⁣ ⁣ ⁣ ⁣ (at Robert Lee YMCA) https://www.instagram.com/p/B3YFRLCncB2/?igshid=2o20et98w54i