Decline Single Arm DB Press
DECLINE SINGLE ARM DB PRESS
Working one side at a time works wonders for aesthetics and symmetry. The vast majority of people are more dominant on one side of the body. Personally, my left pectoral muscle has always been smaller than the right, whilst my left deltoid (shoulder muscle) has always been bigger than the left. Go figure, right? This is all down to my own unique biomechanics.
This chest press exercise will help fix the imbalance in symmetry for the pectoral muscles. Be sure to work your weaker side first, so that you don’t continue to over work the other. That way if you hit muscle failure before the set finishes on the weaker side, you will know to stop early on the dominant side. Keep this up for a couple of months and you should notice a more even balance in strength & size!
✌🏾
Tay.G
Floor Hip Thrusters
Floor Hip Thrusters
Use this exercise to build strong glutes. Be sure to keep the bar across the bony part of your pelvis to ensure that you are pushing through the hips. Hold and squeeze glutes are at the top. Try not to rest on the floor in between reps.
Back-Side Split Squats
BACK-SIDE SPLIT SQUATS
Side split squats are probably one of the most overlooked exercises on the gym floor and without good reason.
Pretty much all squats work in the sagittal plane. Split squats are the only ones that [I know of that] work in the frontal, which means that it has the potential to improve mobility and unlock new muscle fibers.
They work wonders for building strength in the gluteus muscles. As long as you are getting your legs down to a 90° angle you will be hitting gluteus maximus – the largest in the group. Squatting with all of your weight on one leg, with knees outside of your hip width, will bring gluteus medius into the movement. Gluteus medius is meant to stabilise the hips and knees.
Side split squats are also great for correcting hip imbalances that may occur when performing normal squats, which is something that is very common. A few weeks on these babies and problem solved (in most cases).
More than enough reasons to work side split squats into your leg routines!
✌🏾
Tayvis
Cable Tate Press
PERSONAL TRAINER EXERCISES
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.
✌🏾
Tay
Plyometric/Power Exercises
Load-to-Explode
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).
✌🏾
Tay
Recent Comments