Serratus anterior is probably the most overlooked muscle in the chest group. It is known as the “boxer’s muscle”. It is most prominent in boxers, because they use serratus constantly. It’s responsibility is to stabilize the inferior angle (bottom corner) of the scapulae, but when developed will improve the aesthetics in the area outside of your pecs where your rib cage is. J-press is a great move for building up serratus. This video will explain all.
This is one of my top 3 favorite triceps exercises, but it is not very common. It is a variation of the original Tate Press that is done with dumbbells. You will find that your hands will have to be a lot further apart at the top of the movement than for a Tate Press with dumbbells. Putting the bench on a 25° minimum incline will optimize the angle and ensure that you are not losing any range of motion.
Oxford Personal Trainer should not be a title that limits my experience to one place specifically. I have pumped iron in many gyms across the world and I can tell you that chicken-legged-lobster men (lol) can be found in all of them!
The above video will break down the biggest benefits that come from training legs, but there are countless others. Since your nerdy ass is actually reading this instead of just watching the video 🙄, it is worth mentioning some of them.
For one, developed legs are absolutely necessary for achieving that male v-shape, or female hour glass shape that we all desire so much (some a lot more than others lol). To be frank, there is no such thing as a male, female, trans, gay, bi, or lesbian (politics nowadays smh) exercise. Sculpting the human body requires the same approach to exercise regardless of your age, sex, gender, race, etc.
I will also take the time to mention the obvious fact that your day to day life will become easier. Walking up stairs, carrying boxes, chasing a bus, eliminating lower back pain, etc. – just about every physically demanding task and discernment is greatly approved by lower body training.
Look better, feel better and improve your quality of life. What else is left to talk about?
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Load-to-explode box jumps are not only extremely effective for increasing your vertical jump and leg power, but also for transforming and/or developing fast-twitch muscle fibers, which are needed in order to maximize muscle mass. Ladies, if you’re looking for some top secret bootybuilding shizzle then like and follow. No questions assed.
Up until the late 20th century, the vast majority of documented research into muscles and movement was done in a static environment using cadavers. Apparently, people had no common sense back then lol. Nowadays, we have a much better understanding of how the body works. Before any contraction there is an eccentric loading of the muscle that can be seen when bending your knees to jump, or when twisting your body left to swing a tending racket to your right.
Dropping from an elevated surface and then jumping, increases the load on the muscles in comparison to jumping straight up from the floor. The increased eccentric load will cause the muscles to explode with a bigger bang, which will increase your vertical jump.
Personally, I train legs for power (not strength), mass, functional ability and mobility. Power has helped increase mass, but never the other way around. On the flip side, power DOES increase strength and speed. However you can easily reverse the effects by not performing the exercises properly.
To prevent LOSING power, (1) NEVER use a weight heavy enough to turn the movement into a static one instead of an explosive one (keep it light); (2) NEVER do more than 8 repetitions per set, or continue a set once the explosiveness of your muscles has died out (whichever comes first); (3) rest for at least 90 seconds; and (4) only work power exercises into the very end of your program (the last one, or two exercises).