🇨🇦 / 🇵🇭 🎓 B.Kin 🎥 YouTube (1M+ ) New vid! How To Get A WIDER Back 👇
🇨🇦 / 🇵🇭 🎓 B.Kin 🎥 YouTube (1M+ ) New vid! How To Get A WIDER Back 👇
SQUAT MISTAKES: Tag someone who needs to see this 👇! A common mistake people make with the squat is not properly aligning the knees with the toes and instead letting the knees collapse inwards, something termed as knee valgus. This in turn causes instability and wears away at the knee cartilage, eventually resulting in knee pain most commonly located around the knee cap 🚫. . As for why this occurs, it’s often due to poor coordination and an inability to activate the lateral glute muscles during the squat. To improve this, you’ll want to do something called Reactive Neuromuscular Training, or RNT ✅. . The RNT split squat is a great example where you wrap a resistance band around your forward leg and a fixture such that it pulls your knee inwards. The inward resistance from the band should stimulate your lateral glutes to kick on at the right time in order to keep your knee aligned with your toes. This will help improve your ability to now do so during the squat. . Hope this helps! Let me know in the comments what else you’re struggling with during the squat or any other exercise👇!
50 years from now you best believe I’ll STILL be Mr. Steal Your Grandma 👵🏻 😂
New YouTube video up! Link in bio 👆! If you want to lose your gains in the fastest way possible, then it’s simple. Get injured. Because nothing is going to set you back more than injuries will in your quest to build muscle and lose fat. . With shoulder injuries not only being one of the most common injuries lifters experience, but also one of the worst injuries for your gains since it often prevents you from doing any upper body training whatsoever. . So how can you prevent this from happening? Well, most people are unaware there’s a key set of 4 muscles surrounding the shoulder joint, collectively termed the rotator cuff, that often go overlooked. Overtime this leads creates shoulder instability during your lifts which can then contribute to shoulder pain, impingement, and eventually even rotator cuff tears. . Meaning that if you want to progress faster while avoiding injury and imbalances, then you should be directly training and strengthening these muscles! . And for a full routine showing you exactly how to best strengthen these 4 muscles to bulletproof your shoulders, check out my new YouTube video 👆! Let me know what you think 🙏!
Made some good progress in the past weeks with my cut but recently decided to take the foot off the gas and implement a diet break. This is simply a 1 week “intermission period” from my diet where I’ll be eating at roughly maintenance calories - commonly referred to as a “diet break”. . IMO diet breaks and/or refeed days are some of the most important yet under-utilized tools one can use during a cut. Because as you diet and lose body fat, your body adapts in many ways. You’ll not only obviously start to feel more fatigued overtime but you’ll also start to feel more hungry due to Leptin decreasing (the hormone responsible for keeping you full after a meal ) AND you’ll start subconsciously burning less calories everyday (due to decreases in NEAT ). And this is exactly what I’ve started to feel - low energy, moving less, and increased feelings of hunger - which is what prompted me to incorporate a diet break. . This diet break will not only help restore my Leptin levels and overall energy/mood, but will also serve as an important psychological break to get me more motivated to continue cutting afterwards. Recent research has also highlighted its benefit towards boosting fat loss and retaining muscle mass better when compared to traditional dieting. . So if you’ve been in a deficit for quite some time and have reached a plateau or just feel beat up, then I’d highly suggest incorporating a diet break. You can do so by simply raising your calories to maintenance for a week or two, mainly through an increase in carbs (keep in mind this isn’t a “cheat week”! ). It will extend the length of your diet but will provide a host of benefits in return. Let me know if you’d be interested in a more detailed YouTube video covering this! 👇🎥
SQUAT MISTAKES : Tag someone who needs to see this 👇! One of the biggest makes people make with the squat is shifting the weight forward into their toes and often lifting the heels up in the process. What this does is it shifts more of the load into the knees which as a result can lead to knee pain especially around the knee cap. . You can tell if you’re making this mistake by taking a look at a side view of your squat. When you make the mistake of shifting your weight forward, the bar tends to move forward over your mid-foot as you squat down 🚫. Instead, the bar should travel vertically up and down each rep and remain over your mid-foot. The pressure on your feet should also remained balanced over your foot as opposed to mostly on the toes ✅. . If you struggle with this then the problem likely has to do with your ankle mobility. If your ankles aren’t mobile enough to get into the bottom position of a squat, your body will compensate by shifting the weight forward and letting the heels rise up. . To prevent this, I’d suggest regularly incorporating ankle mobility drills into your routine and also foam rolling the shins/calves before your squat session. This will help you develop the level of ankle mobility needed to execute a proper squat without a forward weight shift 👍. . P.S - tried a different style with this IG video. Let me know how you like it with the voiceover!
Are you struggling to lose fat? Have you been working out consistently, watching your diet, and putting in the work week after week but still just not seeing the results you were expecting 👇? . Well, before you give up on your fat loss efforts altogether, it’s important that you take a step back to pin point exactly what it is you’re doing that’s preventing you from losing fat. Because there’s a few hidden mistakes that people unknowingly make all the time (and that I even used to make ) that prevents you from losing fat despite all your hard work. . Luckily I’ve made a new YouTube video that’ll show you exactly what 4 of those hidden mistakes are and how to correct them so that you can actually start burning fat and seeing the results you’re after. . So go check out the new video! Link in bio 👆! Let me know what you think.
When the heavens bless you with optimal elevator lighting, you must take advantage. My OG followers know it’s been a while since my last elevator selfie 😂. . The funny thing about cutting is that as you drop body fat and get leaner, you’ll actually look and feel smaller in clothing due to the lower volume of fat as well as less glycogen and water filling up your muscles from the reduced calories/carbs you’re consuming. Whereas without clothes and especially with a pump, you’re going to now look much bigger than you did before due to the extra vascularity and definition your muscles now have. . For example - my arm here without a sleeve covering it looks 10x bigger than it did when I was at a higher body fat. But if you saw me in the same sized T-shirt now compared to when I was heavier and just starting my cut, the opposite would be true. . So the next time you “feel” small/flat or as if your muscles are wasting away during a cut, know that virtually everyone feels this way and remember why that is. The key is to stick it out, downsize all your T-shirts 😂, and know that if you’re consuming adequate calories/protein and maintaining your strength in the gym, then you don’t need to worry about your muscles wasting away. It’s just part of the process!
Haters will say this is photoshopped but the truth is, for the past 3 months I’ve been incorporating cardio to just the left side of my body as an experiment. And as you can see, my gains have suffered a tremendous loss as a result. This then prompted me to save the bros by releasing a new YouTube video covering how to prevent cardio from stealing your gains. Link in bio 👆! . In all seriousness, one of the most common questions I get asked is “does cardio kill your gains?!”. And the truth is, yes. Most people just don’t incorporate cardio in the right manner and their gains suffer as a result of this. Research agrees with this as well. In fact, a recent meta-analysis concluded that improperly implementing cardio into your routine on average slows down muscle growth by 31%! . So if you want to learn how to properly incorporate cardio such that you can reap the many benefits it has to offer without it stealing your hard earned gains, then go check out my new video 👆! Let me know what you think 🙏!
Just finished week 6 of my cut and the abs are starting to come to life. Consistency is the name of the game. Comment below what “fat loss” or “cutting” YouTube video topics you’d like me to cover 👇! I’ll be releasing more fat loss specific videos as I get deeper into the cut, so let me know what you’d like to see!
New YouTube video up – link in bio 👆! Exciting news everyone!! I’ve just released part 1 of my all new “science-based dumbbell only workout series”! This series will be especially useful for you if you’re limited to only the use of dumbbells or are just looking for something new to try. . Now although with just dumbbells your exercise selection does become more limited, this does not mean that your gains will have to suffer as a result. Because by picking the right exercises and performing them in the right way, you can build muscle just as effectively as you could with anything else. . And in today’s new video, I’ll show you exactly how to do so by kicking off the series with a dumbbell-only triceps workout. Go give it a watch and let me know what you think. And comment below what muscle group you’d want me to cover next 👇!
New YouTube video up! Link in bio 👆! Squats are one of the most effective exercises for developing the lower body, primarily the quads and glutes. However, despite this, it’s ALSO labelled as one of the more “dangerous” exercises due to the high prevalence of knee pain people experience during or after performing the squat. . This often presents it self as pain or discomfort experienced either on and around the knee cap, OR pain above or below the knee cap at the attachment points of the quad and patellar tendons. . But the truth is, although you may think you just have bad knees, there’s often just a few common mistakes that you’re making during the squat that’s contributing to the pain you feel. . And in my new video I’ll go through exactly what those mistakes are AND how to fix them in order to prevent future injury and get back to pain free squatting as soon as possible. So go give it a watch! Let me know what you think 🙏.
SHOULDER TRAINING: Tag someone who needs to see this 👇! One of the best things you can do to grow wider shoulders and enhance your lateral shoulder training is to vary the resistance curve applied to your shoulders. Most people’s go-to exercise to target the side delts are dumbbell lateral raises which are a good option since they’ve been consistently shown to elicit very high lateral delt activity when compared to other shoulder exercises. . BUT - while they do provide superior EMG activation for the side delts, they also have a key disadvantage. This can be seen in the graphic in the video, which illustrates that given the path of the weights and the force of gravity in this movement, there’s a high degree of tension exerted on the side delts only in the top half or so of the motion. In contrast, at the bottom half of the movement, there’s very little tension placed on the shoulders. Meaning that sticking to dumbbells exclusively for your lateral raises wouldn’t be optimal for growing your side delts. . Instead, you’ll want to start incorporating cable lateral raises since they solve this issue by providing more consistent tension on the side deltoids due to the resistance that’s being applied out to the side. . Now both exercises have their benefits and it’s important to mix up exercises when targeting a specific muscle group, which is why I’d suggest incorporating both into your weekly routine. Or at least alternating between them overtime. This way you can accommodate the disadvantages of the dumbbell version while reaping the benefits that both exercises have to offer! . P.S - apologies for the “dregrees” typo in the vid. And credit to @pheasyque for the graphics idea!
Currently just over 5 weeks into my cut and the definition is slowly starting to show. If there’s one piece of advice I’d give to those struggling to lose fat it’s to BE PATIENT 👇! . During the first four weeks of my cut, despite losing a considerable amount of weight, I noticed very little visible changes. Let alone any noticeable change in my “belly fat”. But rather than quitting I stuck with it, stuck with my calorie deficit, and knew that the results would eventually come. . Sure enough, now I’m finally starting to notice more visible changes appear. And soon once I get quite a bit leaner, I’ll be able to notice visible changes by the day - especially in the belly region. . But the problem is that most people expect too much too soon and don’t have the patience to stick it out to reach that point. They expect to lose tons of belly fat in a matter of weeks and quit altogether if they don’t - even though in many cases it took them YEARS to accumulate that fat in the first place. And I don’t blame them. The fitness industry bombards you with insane “4 week abs” transformations that don’t provide any additional context and leaves you with unrealistic expectations. . Whereas in reality you NEED to be patient and be in it for the long run! You’re going to lose fat in your face, arms, chest, and virtually everywhere else before it starts to really come off your belly. But to get to that point you need to stick with your calorie deficit, get your workouts in, and just trust the process. The end result will be worth it 👌
4 years with this one. Grateful to have such an amazing woman by my side ❤️
SHOULDER PRESS MISTAKES: Tag someone who needs to see this 👇. One of the most common mistakes people make with the overhead press (even I was guilty of this back in the day ) is failing to press the bar in a vertical path overhead. . Instead, many people tend to unknowingly lift the bar in a “curved path” to avoid hitting their head with the bar during the ascent/descent. However, this isn’t the optimal way to move the bar as it’ll limit the amount of weight you can press while increasing your risk of shoulder injury 👇. . To fix this, you’ll want to first stick your chest up and out before pressing the weight. Then, you’ll want to pay close attention to your head movement as you lift the bar. During the ascent, you want to very slightly pull your head back such that the bar can travel straight up without hitting your chin ✅. . Then, as soon as the bar passes your head, bring your head back to its neutral position. At the top position the bar should make a straight line down to your head, hips, and feet. Then simply repeat the reverse process on the way down ✅. . Go try it out and save the post for your next shoulder workout! Happy pressing 😄!
New YouTube video up! Link in bio 👆! . What do you eat after a workout 🍴 ? If you’re like most people, you put a ton of effort into your workouts but tend to overlook what you then eat following your workout. . This is crucial since consuming the right types AND amounts of nutrients after your workout can enable you to recover and grow that much faster. . So what should your post-workout meal look like? . That’s exactly what I cover in my new video which also includes 4 post-workout meal examples that you can start implementing into your diet right away ✅. . Check it out and let me know what you think 👆! Cheers!
One muscle group I really focused on developing this year was my lateral deltoids (side of the shoulders ) - and let me tell you the extra work I put towards them really paid off in terms of growth. IMO they’re one of the most important muscle groups to develop aesthetics-wise as they can help accentuate your V-taper ✅. . Here’s two tips that I found were most important to adding more size to them 👇: . 1. Do your lateral raises. In my opinion this exercise is essential for lateral delt development - it’s not only safer than most other lateral delt exercises (e.g upright row ), but is also the most effective exercise at activating them. So if they’re not currently in your routine, put them in! They’re relatively easy to recover from and can thus be programmed 2-3+ times per week. And better yet, do different lateral raise variations throughout the week. For example, doing both cable lateral raises and dumbbell lateral raises each week helps maximize the resistance curve and benefits of each exercise - leading to better side delt development. . 2. Don’t let the upper traps takeover. This is something a lot of people mistakenly do by excessively shrugging up their traps during lateral raises or even overhead presses. This shifts a lot of the tension/growth from the exercise onto your upper traps rather than the side delts. Instead, lighten the weight, bring your shoulders down and away from your ears, and then raise by thinking about moving the weight “out” rather than up. All while focusing on not excessively tensing the upper traps. It’ll take time and lighter weights than you’re used to master but is vital that you chuck your ego out the door and do so! . Trust me, properly implementing those two tips alone will do wonders for your side delt development 👌. . P.S - yes that’s a mini-me in the background 👬 . P.P.S - I have a video on YouTube that goes in depth regarding what I said. Just search “Jeremy wider shoulders” on YT and you’ll find it 👍
New YouTube video up 🎬! Link in bio 👆! . How many sets should you do per workout to build muscle? . Some say you should only do a few sets in order to keep making progress and avoid overtraining. Whereas others are under the impression that “more is better” and that you need to annihilate your muscles every workout to force them to grow. . Well, turns out there may be a limit as to how many sets you should do per workout before it starts to become counterproductive. . To learn what that limit is and what that means for your training, check out my new video 👆! Let me know what you think 🙏
BENCH PRESS MISTAKES: Tag someone who needs to see this 👇! An all-too common mistake I see people make with the bench press is failing to properly arch the back, and instead benching with a completely flat back. As you’ll see, this can not only contribute to shoulder pain/injury but also leads to a weaker bench press. . Now although most people won’t need an exaggerated arch as seen with powerlifters, you do want to ensure there’s some arch present between in your upper back. Because when there’s no arch present, the shoulder often ends up internally rotating at the bottom of the press which overtime can result in injury 🚫. . But keep in mind that you aren’t simply arching the lower back. You want to instead lift your chest up towards the ceiling and retract/pinch your shoulder blades down and back. This will naturally create an arch in your upper back which you then want to maintain as a solid base of support for your press (keep the shoulder-blades retracted and pinned down even as you press! ) ✅. . Doing this will not only enable your shoulders to be in a safer position by now keeping the glenohumeral joint externally rotated throughout the press, but will ALSO both provide more stability AND promote better recruitment of the lower fibers of the pecs – resulting in a larger portion of the chest muscles being used and thus a stronger bench press overall 💪. . SAVE THIS POST AND TRY IT OUT NEXT TIME YOU BENCH! Happy Benching!
New YouTube video up! Link in bio 👆! . If you want to lose fat as fast as possible, then it’s often wise to include some form of cardio in your routine to speed up the process. But, to lose fat even faster, many suggest performing your cardio on an empty stomach – or in other words “fasted” often first thing in the morning 🚫🍴. . This is something I’ll often personally do as well especially as I get leaner, as it comes with various benefits that can indeed help with the fat loss process ✅. . To find out what these benefits are and to learn whether you should start incorporating fasted cardio and how exactly to do so, check out my new video 👆! Let me know what you think!
BACK TRAINING MISTAKES: Tag someone who needs to see this 👇! Here’s a subtle yet very common mistake I see people make with their back training all the time, most notably with the seated row. . And the mistake is letting the shoulder roll forward and internally rotate at the end position of the pull. This puts the shoulder in a dangerous position and can definitely cause shoulder problems overtime. Not only that, but it doesn’t allow the back muscles (especially the mid traps ) to contract to the best of their ability – thus leading to inferior back development in the long run 🚫. . To fix this, you simply need to focus on keeping the shoulderblades “down and back” as you pull. You can do this by thinking about pulling your shoulders down away from your ears and squeezing the shoulderblades together as you pull the weight towards you. Some additional cues to help re-enforce this are to use a “thumbless grip” and to think about pulling with the elbows rather than with the hands. This will best enable you to properly contract the mid-back muscles and the lats, which will help keep your shoulders in a safer externally rotated position ✅. . Hope this helps 👍!
What’s some of the biggest gym/diet mistakes you’ve made in the past? Comment below 👇! . One of the biggest mistakes I used to make (and still struggle with ) is not knowing when or being too stubborn to take the foot off the gas. We all want to lose fat as quickly as possible and build muscle as quickly as possible - and I’m no exception. . For example, when we aim to lose fat we tend to immediately ramp up the cardio while drastically reduce our calorie intake. This often leads to reaching fat loss plateaus too soon and leaves little “wiggle room” to break through these plateaus. . On the other hand, when the goal is to build muscle, we tend to go overkill with volume and work our bodies to exhaustion every workout 💀. This often leads to burnout and inefficient recovery, which results in strength plateaus and decreased motivation. . When in reality, a slow and controlled approach with the right recovery methods in place will come out on top every single time. So listen to your body, implement the right recovery strategies (deloads, diet breaks, etc. ), and be in it for the long run. I’m not saying that your training and dieting should feel like a walk in the park, but I am saying that going balls to the wall 100% of the time is not the way you’re going to make long term progress - something that becomes more and more important as you gain more experience ✅. . And of course, learn from your mistakes!!!
What are the main questions/concerns you have when it comes to cutting 👇? Comment below and I’ll plan some future content/videos to address them! . I just recently officially started my cut and couldn’t be more excited (but I guarantee I’ll have the opposite expression on my face 10 weeks into it 😅 ). . My plan is to take it slow and maintain the added muscle/strength I put on throughout the past 6/7 months of my lean bulk as best as possible. Although I don’t have too much fat to lose, I did put on a considerable amount of fat (FYI this angle also makes me look leaner ), so I’ll still have to dedicate around 10–12 weeks to cutting to get to my goal level of leanness and strip off the additional fat I put on ✅.
DEADLIFT MISTAKES 🚫 - tag someone who needs to see this 👇! . One all too common mistake is starting the (conventional ) deadlift with the hips too low - which is often accompanied with an upright back and the barbell positioned in front of the scapulae instead of directly below it 👇! . While the ideal torso angle will vary based on your anthropometry, a proper deadlift should utilize a hinge pattern, NOT a squat dominant pattern - meaning that if your deadlift looks (and feels ) like more of a squat, then you’re likely making this mistake - which not only reduces the efficiency of the deadlift and the weight you’ll be able to lift, but also places excessive stress on the lower back 👎! . Instead, start by positioning your hips such that they’re somewhere between your knees and head (with your back straight of course ) ✅. You want to make sure that your hamstrings are tight in this starting position. Then after you lift the weight and are about to descend from the top position, think about pushing your hips BACK rather than sitting down. This will help you avoid ending up squatting the deadlift - leading to not only a stronger deadlift but a much safer one as well! . Hope this helps! Happy deadlifting! 😄
FEMALE PROGRAMS ARE NOW LIVE AND OPEN FOR ENROLMENT 🚀! To find out which program is best for you, click the link in my bio👆! . Each of the 2 programs are designed to be an all-in-one systematic, evidence-based process that’s optimized to take you females from their current starting point all the way to a lean, toned physique - and in the most effective, time efficient way possible. Long story short, research shows that there’s various physiological differences between men and women that affect what an “optimal” workout and nutrition program will look like for them – all of which have been implemented into the programs and is why I created female specific programs in the first place 🧬 ! . All in all, I couldn’t be happier with the way these female programs turned out and I’m so excited for all the ladies who’ve been waiting on these to finally have access!! I’m really excited about this, and for all those that join, I’ll see you on the inside 🙏
Super excited to announce that in T-minus 3 days (April 30th ), my #BuiltWithScience female programs will be officially launched 🚀 ! Two science-based programs specifically optimized for females seeking to attain a lean, toned physique. . These programs took me months of hard work and countless hours of research and testing to complete - but I'm proud to say they came out even better than I could have ever imagined and the positive feedback I received during beta-testing has been overwhelming. . So ladies (and boyfriends 😉 ), make sure to take full advantage while you still can by joining the early bird list (linked in my bio 👆 ) to receive exclusive promos during the launch day and to learn more about what each program entails. . It’s been a long time coming and I can’t wait for you to see what’s in store 🙌.
TRICEPS TRAINING MISTAKE: Tag someone who needs to see this 👇! . Overhead extensions, skull-crushers, or any triceps exercise where the arms are held overhead are a great choice for developing the triceps – particularly the long head of the triceps which actually makes up most of the mass of the triceps. But unfortunately most people don’t perform these exercises in a way that maximizes the tension placed on the triceps and instead make the following crucial mistake 👇. . 🚫During triceps exercises like these, if you’re performing the movement with your arms locked directly overhead, then you’re not maximizing the tension placed on the triceps. In fact, the triceps experience very little tension at the top 1/3rd or so of the movement due to the orientation of the weight and your triceps relative to gravity. . ✅ Instead, you’ll want to move your arms slightly back, lock your arms there, and then proceed to perform your reps. This way, you provide more stretch on the long head of the triceps and enable the muscle as a whole to be active throughout the whole range of motion. You can apply these to lying/incline dumbbell overhead extensions and skullcrushers. . Make this subtle fix and I guarantee you’ll feel a much stronger contraction/burn in the triceps afterwards! 😀
New YouTube video up! Link in bio ☝️! . If there’s one aspect of building muscle and losing fat that’s most underrated, it’s definitely sleep 😴 . In fact, sleep may be the exact reason why others seem to progress much faster than you are, or why you just aren’t seeing the results you were hoping for despite putting in the work . . Multiple papers have shown that with everything else equated (activity, calorie intake, etc. ), the amount you sleep alone can significantly affect how fast you build muscle and/or lose fat 💪. . So if you’d like to learn more about sleep’s impact on your gains, how much of it you should be getting, and what to do in the event that you’re not getting enough… then give my new video a watch☝️! Let me know what you think, cheers!
How many days per week do you train your abs 👇? . One thing I’ve actually been experimenting with as of late is training my abs more frequently than usual. Rather than the typical 2x/week ab circuits I’ve always done, I’ve bumped up my ab training frequency to 5/6 days a week with 3-4 sets of 1-2 exercises during each session. So volume has just slightly increased and frequency has increased quite a bit. . And to be honest, I’ve found a huge improvement in the definition/visibility of my abs despite the fact that I’m still bulking and at a higher body fat than usual - I’m excited to see the difference it makes when I start dieting down. . There’s not really any formal research on this topic, but have any of you experienced anything similar? . I’d suggest trying out what I just mentioned and see if it makes a difference in a couple months from now (let me know! ). You can easily get it done with your main workouts by super setting abs with the less taxing exercises towards the end of your workout. Just make sure you’re not overtraining them to the point where they’re excessively sore during squats or deadlifts for example ✅
The hamstrings are often one of the most overlooked muscles in a training program. They’re either not trained enough (or at all! ), not trained with high effort, and/or not trained optimally - which is problematic since they help tremendously with injury prevention, athleticism, and lower body strength 🚫. Here’s a few tips you can implement that’ll help ensure you’re not letting your hamstrings lag behind 👇: . 1️⃣ Your routine should include one hip-dominant hamstring exercise (romanian deadlift, back extensions, etc. ) and one knee-dominant hamstring exercise (leg curls, glute ham raise, etc. ) ✅. This not only helps you emphasize both functions of the hamstrings, but has also been shown to provide more balanced muscle growth of the upper and lower hamstring regions . . 2️⃣ Focus on the eccentric. It’s the eccentric strengthening of the hamstrings that seems to be most important for both enhancing athletic performance and preventing injury . Thus, during your hamstring exercises, ensure that you’re controlling the way down of each rep and feeling the hamstrings lengthen as you do so. . 3️⃣ Don’t always save them for last! Like the calves, most people save their hamstrings training for last and end up half-assing their hamstring exercises as a result. I’d suggest occasionally performing your hamstring exercises first in order to prioritize them – in fact, you’ll often find that doing so will lead to greater stability in your following leg exercises. . I hope these tips help some of you out! Try it out and experiment with different exercises/routines to find what works best for your body 👍. .  - https://www.ncbi.nlm.nih.gov/pubmed/24345718  - https://www.sciencedirect.com/science/article/pii/S1466853X05000350
PRESSING MISTAKES: Tag someone who needs to see this 👇! . One common error people make with the overhead press (and similarly with the bench press ) is letting their wrists excessively bend back as they perform the movement. This both strains the wrists and makes the lift less efficient as it puts the wrists at a mechanical disadvantage. Not to mention that it often translates down to elbow pain as well 🚫. . Therefore, to avoid injury AND potentially lift more weight, focus on keeping your wrists neutral as you press ✅! . And to do this, a grip that I find makes this easy is something called the “bulldog grip” (those in my #BuiltWithScience programs are already familiar with this ) 👇. . You want to simply slide the bar down to the bottom of your palms, then rotate your hands inwards, and then grip the bar. Doing so will naturally place your wrists in a neutral position. . Try it out during your next overhead press or bench session and you’ll likely feel your grip is now a lot more stable throughout the movement 👌!
Been working non-stop the past few weeks getting the women’s program wrapped up. Proud to say it’s just about finished and should be ready to launch soon!! . It’s been a ton of work getting it done but I’m so damn excited for you ladies to finally have access to it. It’s been a long time coming so thank you for all your patience 🙏. I’ll announce more details in the upcoming week! 🚀 . . And of course, huge thank you to @tahneeszalay for being the model for the program - you’ll be seeing a lot more of her in it 🙌
New YouTube video up! Link in bio ☝️! Wider, broader looking shoulders are one of the most sought after bodily features that most of us aim to achieve. And although genetics will play some role in how wide your shoulders appear, you can definitely add further width to them by targeting a specific portion of the shoulder; the lateral deltoids ✅. . Given that the lateral deltoids comprise the middle portion of your shoulders, adding more size to them will create the effect of wider looking shoulders. However, despite the importance of the lateral deltoids, most people just don’t train them as effectively as they could be and instead make several training mistakes that in turn limits the development of this muscle 👇. . If you want to learn exactly what those training mistakes are so that you can build wider shoulders as quickly and as efficiently as possible… Then go check out my new video ☝️! Let me know what you think 🙏!
TRICEPS TRAINING MISTAKES: Tag someone who needs to see this 👇! . If you’re on the quest to grow bigger triceps, then chances are you’re doing some form of a pushdown. However, despite this exercise coming across as simple to execute, there’s actually a few technique adjustments you want to be aware of in order to maximize the tension placed on the triceps and minimize injury/discomfort 👇. . 🚫One common mistake is standing too close to the pulley with a completely upright back. What this does is limit the range of motion since your hips are physically in the way of the bar at the bottom position. Thus, at the bottom position, your triceps are unable to reach their peak contraction 👎. Not to mention that at the bottom, based on the position of the cable relative to your forearm when standing this close, there’s virtually no resistance. Add the fact that the leverages when in this position can cause the shoulders to take over for some individuals as well, and you can see how it quickly becomes sub-optimal for triceps growth 🙅♂️. . ✅ Instead what you can do is first take a few steps back, very slightly hinge at the hips, lock your elbows to your side, and then proceed to perform your reps. This slightly increases the ROM of the movement since your hips are no longer in the way, and as you can visually see, the triceps are now able to reach their peak contraction. . Try this out if you haven’t already and let me know how it feels! 😀
Receiving this in the mail yesterday was such a humbling experience. I’ve dreamed of this moment ever since I first started putting out content and you guys are the ones that turned this seemingly far-fetched dream into reality for me. Thank you , thank you, thank you! I’m forever grateful and promise to continue striving to take things to the next level 🙏🙌 !
As you can tell by the veins about to burst out of my arms, these new kneeling-stability-ball-kettlebell-biceps-curls have got me PUMPED! Proven to boost arms growth by 69% (Ethier et al. 2019 ), this exercise is essential for you to include as part of your arm training. Try it out and feel the gains for yourself! (Please don’t actually, I risked my life to get this shot 🤕😂 ). . Real talk - the response to my latest arms video has been amazing, if you’ve yet to see it then check it out via the link in my bio ☝️. That being said, I didn’t release a new YouTube video this week as I’m taking some time off to work on a few really exciting projects I have coming up. Can’t wait to share what’s in store. Stay tuned 🙏🙌!
What motivates you to workout on days you just don’t “feel like it” 👇? . We all have these days. Even me. Days where working out is the last thing you want to do. . What I do is simply realize that these days are the “test days” that will ultimately bring me the most satisfaction. These are the days where I NEED to step up and put in the work. Because trust me - going to the gym, doing the work, and killing it on days where you want to the least will create a positive momentum and deep satisfaction in you like nothing else. . And I guarantee that the satisfaction you feel after doing so will be a MUCH better feeling than the regret you’ll feel sitting on the couch after deciding to skip your workout. . So next time you have one of these “test days”... Step up to the plate and get your workout done! Envision your long term goal and realize that it’s days like these that truly make all the difference. . Pro tip - Next time you’re sitting on the couch debating whether to skip the gym or not, just go take a heaping scoop of pre-workout. It’s either you end up driving to the gym or you’ll be extremely hyped watching TV instead 🤷♂️
New YouTube video up! Link in bio ☝️! . One of the most frequent questions I get asked is “how to get bigger arms” – which is an important question since bigger arms can dramatically improve your physique 💪. . But at the same time most people just don’t realize that building bigger arms is no easy feat and is a much slower process than they perceive it to be. Even if you choose all the right arm exercises and do all the right arm workouts, growing bigger arms can often seem painfully slow. . However, if you’re serious about getting bigger arms and truly want to prioritize their growth, then luckily there are a few training strategies that research indicates are able to considerably speed up your arm growth ✅. . And in my new video, I’ll cover 4 such training strategies that you can implement right away to immediately speed up your arm development. Check it out and let me know what you think ☝️!
CHECK YOUR ELBOW POSTION DURING THE BENCH PRESS! Here’s a common mistake I see people make with the bench press that often contributes to elbow and/or shoulder pain during or after the movement. This is especially common in those who are fairly new to the lift 👇. . Most of us know that we shouldn’t flare our elbows out during the press. But as a result of this, people will over tuck their elbows too close to their torso. When we over tuck though, the elbows end up being pushed forward in front of the bar and creates a longer joint lever there. This in turn creates unnecessary torque on the elbow and shoulder joint 🚫. . Luckily, fixing this is quite simple and will just involve flaring out the elbows a little more such that the elbows remain stacked under the bar. A good rule of thumb is to flare the elbows out somewhere around 45 to 75 degrees to get the elbow lined up relatively underneath the bar. This will not only lead to a safer press but a stronger one as well ✅. . Tag a friend who gets elbow and/or shoulder pain when pressing to help share this fix! Happy pressing 😄!