September, 2018 - Private.training

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The Best Science-Based Trap Workout for Growth

private_hjwtp0 September 30, 2018

Of all the major muscle groups, the traps are one of the most important muscles for creating a powerful looking upper body and completing a well-developed frame. But when it comes to “the best trap workout for mass” or “how to get bigger traps”, most people seem to focus solely on the upper traps. And although they are an important region of the traps and you should dedicate various upper trap exercises to them, you must also ensure you aren’t neglecting the mid traps and the lower traps. This is because the middle and lower traps not only play a vital role in adding size and definition to your back, but they also play an important role in improving posture and preventing shoulder impingement. To start though, we’ll look at the upper traps. The upper traps are most effectively hit through two main trap exercises: above-the-knee rack pulls and barbell shrugs. However, when shrugging, it’s important to ensure that you do widen your grip to allow the upper trap fibers to be more aligned with the line of pull AND to retract your shoulder blades back as you shrug. Both of these tweaks will lead to a greater contraction. As for mid trap exercises, the prone reverse fly with external rotation (thumbs up) is a great option to hit this region. And finally, as for lower trap exercises, prone Y’s are a great option since the line of pull is most aligned with the lower trap fibers. For both of mid + lower trap exercises though, start out without weight and gradually add weight overtime. Focusing on the above 4 exercises by either incorporating them into a full trap workout, or by incorporating a few of the trap exercises somewhere into your current routine, will make a big difference in the overall development of your traps.

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STUDIES:
Rack Pulls:
https://gupea.ub.gu.se/handle/2077/36235
https://www.ncbi.nlm.nih.gov/pubmed/11932579
https://www.researchgate.net/publication/254692133_COMPARISON_OF_MUSCLE_ACTIVATION_AND_KINEMATICS_DURING_THE_DEADLIFT_USING_A_DOUBLE-PRONATED_AND_OVERHANDUNDERHAND_GRIP
Shrugs:
https://www.ncbi.nlm.nih.gov/pubmed/18339796
https://www.t-nation.com/training/inside-the-muscles-best-shoulders-and-trap-exercises
https://www.ncbi.nlm.nih.gov/pubmed/24342452
Prone Reverse Fly:
https://www.ncbi.nlm.nih.gov/pubmed/12774999 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4305608/ https://www.ncbi.nlm.nih.gov/pubmed/1558238
Prone Y’s:
https://www.ncbi.nlm.nih.gov/pubmed/12774999

Credit to Jeff Nippard for pioneering the “science-based” training idea:
https://www.youtube.com/channel/UC68TLK0mAEzUyHx5x5k-S1Q

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Super HIGH INTENSITY ARM Training with The Mountain Dog (Painful Pump!)

private_hjwtp0 September 29, 2018

Tons of new intensity techniques and exercise variations you’ve probably never tried for biceps/triceps! This was a crazy arm workout with The Mountain Dog, John Meadows, at American Barbell in Pickerington, OH!

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Watch our other training collabs in this playlist:

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IN THIS VIDEO:

THE WORKOUT:

EXERCISE 1: STANDING BARBELL CURL
4 LIGHT SETS X 12-15 REPS
MAIN HEAVY SET: 6-8 REPS W/ CHAINS, 6-8 REPS W/ 10 LB PLATE, 16 HALF REP/ FULL REPS W/ BAR ONLY

EXERCISE 2: DUAL-HANDLE TRICEP PRESSDOWN
2-3 WARM UP SETS X 10-12 REPS
MAIN SET: TRIPLE DROPSET x 6-8 REPS EACH + 10 SECOND ISO-HOLD

EXERCISE 3: HAMMER CURL
3 SETS X 12 REPS | + 12-15 PARTIAL REPS ON LAST SET

EXERCISE 4: DUAL HANDLE OVERHEAD TRICEP EXTENSION
3 SETS X 10-12 REPS | + DROPSET + 20 SEC WEIGHTED STRETCH ON LAST SET

EXERCISE 5: MACHINE PREACHER CURL
3 SETS X 10-12 REPS | ACCENTUATED ECCENTRICS ON LAST SET + DROP SET W/ PARTIALS + 10 SEC ISO-HOLD

EXERCISE 6: LYING CROSS-BODY KETTLEBELL TRICEP EXTENSION
3 SETS X 10-12 REPS | NO INTENSITY TECHNIQUE HERE

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Ryan Little – flew da coupe.
The Score – Unstoppable
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Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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Week 2 of 10 Week Netball Training Program with Amity Livingstone

private_hjwtp0 September 28, 2018

Week 2

You will find your Week 2 exercises added to the end of the Week 1 video session exercises.

The Week 2 (Session 2) session is titled Jumping Mad and includes jumping. Try to find a piece of flat lawn to perform these exercises.

The long rest between exercises is so you totally recover and are able to do the next exercise at 100% again. Don’t shortcut the rests periods, they are very important.

Knee Jumps 10x then 2 min Rest (repeat 2x) – Jump as high as you can and as fast as you can.

Ankle Jumps 10x then 2 min Rest (repeat 2x) – Jump as high as you can and as fast as you can with very little bending of the knees and focus on jumping from your feet and ankles only.

Toe Touches 25x then 2 min Rest (repeat 2x) – Again, as fast as you can and don’t move to far back from the step you are using. A park bench or high step are perfect for this exercise.

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Last day on the boat /Mexico

private_hjwtp0 September 28, 2018

Last day on the boat/Mexico Subscribe to the channel

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$500 BELT SQUAT – Titan Belt Squat In-Depth Review

private_hjwtp0 September 28, 2018

Check out the Titan Belt Squat – https://garagegymreviews.co/TitanBeltSquat

Titan has released their Belt Squat for less than $500 with the many discounts they offer. Is it worth it? We give you our full breakdown!

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I Thought My BICEPS Were Going to EXPLODE!!

private_hjwtp0 September 27, 2018

Get Jacked in 90 Days – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

The biceps workout technique I’m going to show you is going to make you feel as if your arms are going to explode. In this video, I’m going to put the science back in strength and show you how always using the same weight on the concentric and eccentric portions of a biceps curl is holding back the gains that you can be seeing from your training. Beyond that, the use of standard negative reps alone is also leaving untapped some potential for more growth.

We start with the curl however. This is the basic foundation exercise for building bigger biceps. Of course it can be performed using with a barbell, dumbbells or a cable as I’m demonstrating. The key to the curl is that it follows a strength curve in which the exercise is easiest in the beginning and end of the range of motion. This is because at these two points in the movement, the forearm is nearly parallel to the downward force of gravity.

In order to make the exercise more difficult you either have to figure out a way to vary the exercises that you are performing to maximize the point in the strength curve that you feel the most tension. This can be done by including spider curls for the peak contraction and incline dumbbell curls for maximum stretch on the biceps.

The exercise can be made harder however by understanding that your muscles (not just your biceps) have a greater capacity to lift heavier weights eccentrically than they do concentrically. This is due to muscle physiology. When a muscle contracts it shortens by forming a series of ratcheting bonds between actin and myosin. The speed at which the muscle contracts ensures that these bonds are formed in greater number and with more stability if you take it slow enough on every concentric rep.

This is a reason why you would not want to speed through your reps if your aim is to create as strong a contraction as possible and the best mind muscle connection that you could develop. From here, because those bonds are already in place, the eccentric lengthening of a muscle is essentially breaking those bonds one by one as the muscle is lengthened under load. The bonds are much more resilient to the breaking of them than it is to energy costly building of them. This is why you are at least 1.5 to 2 times as strong on the eccentric than on the concentric.

Now in this video I’m using the Kineo Training System which is amazing at allowing you to vary the loads eccentrically and concentrically. If you don’t have the budget for a machine like this however don’t despair. You can use the partner assisted technique that I show you at the end. By simply having a training partner not just let the bar or dumbbells fall down slowly on the return of every rep but press down to make you resist the force, you will be getting an overloaded eccentric which is very capable of assisting in the muscle growth process.

For step by step workouts that help you to use the right scientific workout principles at exactly the right time, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see much faster muscle gains because of it.

For more biceps workouts that you can do at home or in the gym that will help you to build huge arms, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 and remember to turn on your notifications so you never miss a video when it’s posted.

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10 Ball Mastery Exercises To Improve Your Control | Ball Mastery For Footballers

private_hjwtp0 September 27, 2018

Check out Maestro: The Ultimate Ball Mastery Training Program Here:
https://www.7mlctraining.com/shop/maestro-the-ultimate-ball-mastery-training-program

Here are 10 ball mastery exercises which you can perform anywhere to improve your ball control. Ball mastery enables you to have close control, coordination and ball manipulation which are key for dribbling the ball in tight spaces.

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