Stack days, just like you would stack sats. #health #bitcoin
I just released my latest edition of my weekly newsletter! Todayâs topic is on my opinion about long length partial reps and full range of motion reps.
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CONSISTENCY & EFFORT.
Iâve been asked about which exercises to focus on to build the chest.
While there are some that might be better than others, without being in a calorie surplus AND working at a high intensity, the exercise doesnât really matter.
Any press, fly, or dip variation through a full range of motion will give you a good stimulus to grow the chest.
Make sure you are eating enough quality food and working to a high intensity to get the most out of your chest exercises!
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Move daily. Someway, somehow. #dailymovement
Itâs amazing how good it feels to have heat from the sun and not just light! #canadianwinter
SUPERSETS.
I get it, youâre in a rush and you want to get your exercises in quickly - but using two machines in a busy gym is not the play.
If you must superset exercises, then do a free weight variation of one of the two exercises you plan on doing, and do it next to the machine you are using.
Leave the second exercise machine for someone else to use while you focus on the machine you are using. This way, people wonât get pissed off.
If you are a trainer, donât program your clients two machine exercises as a superset. Especially if they train at 5pm.
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365 is moving!
If you want a strong back, Romanian Deadlifts are a must in your program! #hinge #rdl #back
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RIBCAGE POSITION.
The position of the ribcage plays a major role in making sure that force is being put across the pecs vs into the joint of the shoulder.
âKeep the chest proudâ
Make sure you donât allow the chest to drop when doing any press or fly exercises.
Make sure you are bringing the arm to the chest, not the chest to the arm.
Currently reading The Bitcoin Standard. Such an eye opening book! #thebitcoinstandard #bitcoin #stacksats
Itâs always nice to get outside and change up the method of activity every now and again! Especially in the heat in Arizona! âïž
Thereâs no such thing as a non-functional exercise. Every exercise serves a purpose. Donât bash an exercise because it doesnât âlookâ like something you would do in everyday life. If it gets you to move, itâs probably beneficial.
STACK EM.
As I said in my previous video, the stacked pelvis and ribcage position puts the hips in a better position for the glutes to produce force.
Another thing to mention is that when getting into a neutral ribcage, it will feel like you are rounding your spine. Getting comfortable with this idea will help you commit to maintaining the position throughout your reps, verses flaring the ribcage to âkeep the spine straightâ.
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training@mathesonpt.com
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Discipline builds what motivation starts. Commit to showing up, even when you donât feel like it.
STACK EM.
Controlling the pelvis and ribcage position through each rep in the hip thrust is important for keeping the glutes in a better position to generate force.
The glutes are better leveraged to move the hips when the pelvis is in a more neutral position. Keeping a stacked position of the pelvis and ribcage keeps the pelvis in this neutral position.
If we allow the pelvis to move through anterior to posterior tilting through each rep, we will be shifting mechanical advantage from the glutes into the hamstrings and adductors.
Skeletal position matters.
Your glutes will thank you đ.
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Sustainable progress is built on effort, not shortcuts. There are no hacks for hard work. #health&fitness
THE SHOULDER.
Maintaining a stacked ribcage is important for overhead mechanics.
If we lack the ability to move our arms overhead, then we need to prioritize a position that will allow us to improve getting overhead by maintaining a neutral ribcage.
If we allow the ribcage to flare while going overhead, this wonât improve the position at the shoulder because we are moving through the spine - even though it looks like we can get âmore overheadâ.
If unaddressed, this can be a factor in low back discomfort long term.
Learn how to maintain a neutral ribcage to improve shoulder positioning.
Your body will follow where your mind leads. Train both with purpose.
Fitness is the only thing you canât buy. You have to earn it one lift, one meal, and one decision at a time. đȘđŒ
WHO CARES HOW YOU SIT.
You can sit any way you feel comfortable, so long as you move around every once in a while.
The problem with desk jobs isnât the position you are sitting in, itâs the amount of time spent sitting there.
The ability to move in and out of positions is crucial when we consider chronic pain.
If someone stays in one position for long periods of time without moving, this can create a reduction in ability to access other positions- creating movement deficits and random pain in the long run.
How do we go about this?
Regain access to move through as much range as possible.
Next time youâre at your desk for a few hours, make sure to schedule in regular movement breaks every 30min. This will continue to help you reduce chronic conditions down the road.
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training@mathesonpt.com
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