#strengthandconditioning Instagram Photos & Videos

strengthandconditioning - 2.3m posts

    A good old fashioned upper body day to start the  new week. 💁

Pick a challenging weight that you can maintain for 10 total sets of Bench Press. 
Choose your own reps for the chin ups that you can maintain for the 20min duration. I also did neutral grip chin ups too!

Enjoy!

    A good old fashioned upper body day to start the new week. 💁

    Pick a challenging weight that you can maintain for 10 total sets of Bench Press.
    Choose your own reps for the chin ups that you can maintain for the 20min duration. I also did neutral grip chin ups too!

    Enjoy!

    1 1 6 minutes ago
    🔺 Balloon Series Part 1 🔺 .
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🔺 Position is everything when attempting to direct airflow throughout the thorax. Unfortunately, our neurology only cares about getting the job done as easy as possible. How do we get better at breathing?
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🔹 1) You need to know why Positional Variability will allow air exchange to occur in certain portions of the thorax while positioned in either left or right stance (plus the arms need to be doing something in combination with the legs).
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🔹 2) Can you Achieve and Sustain Positional Variability. If your body has developed a specific pattern that is so deeply engrained in their neurology then it may take longer to achieve and sustain that new stimulus. Example: If your trying to breath air into your right chest wall, you will need to call upon certain muscles to help regulate where air can / cant go. If you struggle to have control of those muscles when calmly inhaling, then maybe you need to learn how to position your body in such a way that gives those muscles this thing called leverage. It's a game of physics people. I took numerous college physics courses and I always wondered to myself "when the heck am I ever going to use this in the real world".....Well to some extent I still agree with that 🤣 but at the same time, I'm kicking myself because sure enough, I found a way to apply it. .
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@therehabprocess .
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#gymlife #running #physiotherapy #physicaltherapy #personaltrainer #strengthandconditioning #therehabprocess #exhale #fitnessmotivation #anatomy

    🔺 Balloon Series Part 1 🔺 .
    .
    🔺 Position is everything when attempting to direct airflow throughout the thorax. Unfortunately, our neurology only cares about getting the job done as easy as possible. How do we get better at breathing?
    .
    .
    🔹 1) You need to know why Positional Variability will allow air exchange to occur in certain portions of the thorax while positioned in either left or right stance (plus the arms need to be doing something in combination with the legs).
    .
    .
    🔹 2) Can you Achieve and Sustain Positional Variability. If your body has developed a specific pattern that is so deeply engrained in their neurology then it may take longer to achieve and sustain that new stimulus. Example: If your trying to breath air into your right chest wall, you will need to call upon certain muscles to help regulate where air can / cant go. If you struggle to have control of those muscles when calmly inhaling, then maybe you need to learn how to position your body in such a way that gives those muscles this thing called leverage. It's a game of physics people. I took numerous college physics courses and I always wondered to myself "when the heck am I ever going to use this in the real world".....Well to some extent I still agree with that 🤣 but at the same time, I'm kicking myself because sure enough, I found a way to apply it. .
    .
    .
    .
    @therehabprocess .
    .
    .
    .
    .
    .
    #gymlife #running #physiotherapy #physicaltherapy #personaltrainer #strengthandconditioning #therehabprocess #exhale #fitnessmotivation #anatomy

    2 0 11 minutes ago
    Building Muscles 💪🏻 Research (I don’t have citations so you’ll just have to believe me) has shown that ideal sets/reps for recruiting motor units for muscle growth occur at: >80% for sets for 5 or less AVOIDING failure (strength) <80% for sets upwards of 5 going close to or on failure (volume)

Therefore I like to use barbell compound movements (squats/deadlifts/bench press) the higher percentages (strength) and dumbbell/machine/accessory work for higher reps (volume)

It’s important not to take the strength movements to failure for a few reasons - faster technique breakdown, more chance of injury, negatively impact recovery. The accessory movements being much lower in load will not have the same implications if taken closer to failure 
Example my session today 
Back Squat 5,5,4,4,3,3
Deficit Snatch Deadlift 4x5
Walking Lunge 3x12

A few things to think about:

Taking sets to failure doesn’t mean pushing through woeful technique 
The more advanced a person is the more “strength” work they can handle where as a novice lifter will require more “volume”

If you’re not growing eat more 
#mlanept #gainz

    Building Muscles 💪🏻 Research (I don’t have citations so you’ll just have to believe me) has shown that ideal sets/reps for recruiting motor units for muscle growth occur at: >80% for sets for 5 or less AVOIDING failure (strength) <80% for sets upwards of 5 going close to or on failure (volume)

    Therefore I like to use barbell compound movements (squats/deadlifts/bench press) the higher percentages (strength) and dumbbell/machine/accessory work for higher reps (volume)

    It’s important not to take the strength movements to failure for a few reasons - faster technique breakdown, more chance of injury, negatively impact recovery. The accessory movements being much lower in load will not have the same implications if taken closer to failure
    Example my session today
    Back Squat 5,5,4,4,3,3
    Deficit Snatch Deadlift 4x5
    Walking Lunge 3x12

    A few things to think about:

    Taking sets to failure doesn’t mean pushing through woeful technique
    The more advanced a person is the more “strength” work they can handle where as a novice lifter will require more “volume”

    If you’re not growing eat more
    #mlanept #gainz

    11 1 25 minutes ago
    Safe exercise during pregnancy 🤰🏼 will mean different things to different mummas/mummas to be, as its all about following comfortably movement patterns for mum. Some lucky ladies have asymptomatic pregnancies, meaning they will experience little to no adverse reactions to pregnancy 🤰🏼 and can continue to perform most movements pain free. Others, however may experience more discomfort with certain movements, and for those mummas, it’s all about maximising the movements that do feel comfortable, and modifying those that don’t 🤗 Our group classes are kept small to maximise individual attention, however if you’re looking for something a little more hands on, why not grab a gal pal and try a duo session 🤰

    Safe exercise during pregnancy 🤰🏼 will mean different things to different mummas/mummas to be, as its all about following comfortably movement patterns for mum. Some lucky ladies have asymptomatic pregnancies, meaning they will experience little to no adverse reactions to pregnancy 🤰🏼 and can continue to perform most movements pain free. Others, however may experience more discomfort with certain movements, and for those mummas, it’s all about maximising the movements that do feel comfortable, and modifying those that don’t 🤗 Our group classes are kept small to maximise individual attention, however if you’re looking for something a little more hands on, why not grab a gal pal and try a duo session 🤰

    18 2 26 minutes ago
    🇺🇸 Here you have @nhl 3-time Stanley cup champion Niklas Hjalmarsson demonstrating one of my favorite push ups variation for hockey players 🏒 The extra squeeze on the boxing bag will give your adductors some sweet love! 🇸🇪 Här ser ni nhl proffset med 3 Stanley cup titlar under sitt bälte genomföra en av mina favorit variationer av push ups för hockey spelare. När man pressar insidan av låren mot boxningssäcken så får ljumskarna lite extra kärlek! #niklashjalmarsson #hammer #4 #stanleycup #champion #offseason #strengthandconditioning #coachthalin

    🇺🇸 Here you have @nhl 3-time Stanley cup champion Niklas Hjalmarsson demonstrating one of my favorite push ups variation for hockey players 🏒 The extra squeeze on the boxing bag will give your adductors some sweet love! 🇸🇪 Här ser ni nhl proffset med 3 Stanley cup titlar under sitt bälte genomföra en av mina favorit variationer av push ups för hockey spelare. När man pressar insidan av låren mot boxningssäcken så får ljumskarna lite extra kärlek! #niklashjalmarsson #hammer #4 #stanleycup #champion #offseason #strengthandconditioning #coachthalin

    6 0 30 minutes ago
    MONDAY 27/08/19
⠀⠀⠀⠀⠀⠀⠀⠀⠀
"Deadly Ghost"
6 Rounds, 1-minute per station of:
Bike/Row or Ski (alternate every round)
Deadball Hold, 65/45
Burpees onto a plate
Rest
⠀⠀⠀⠀⠀⠀⠀⠀⠀
♂65kg ♀45kg
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nobodysvictim ✖️
#DuxFit 🔹

    MONDAY 27/08/19
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    "Deadly Ghost"
    6 Rounds, 1-minute per station of:
    Bike/Row or Ski (alternate every round)
    Deadball Hold, 65/45
    Burpees onto a plate
    Rest
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ♂65kg ♀45kg
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #nobodysvictim ✖️
    #DuxFit 🔹

    9 1 45 minutes ago
    Smash Iron Fitness 2.0 Grand Reopening Highlight Video! If you missed this, it’s not too late! Pull the trigger and come get a Gym Tour today!

    Smash Iron Fitness 2.0 Grand Reopening Highlight Video! If you missed this, it’s not too late! Pull the trigger and come get a Gym Tour today!

    25 1 51 minutes ago
    Max effort upper. Thanks to @shawnmurphy1 for the spotss

1) 402x1 3-board press. Probably could of added 10-15 more here. 
2) Chain pull-ups x 30 reps w/20% BW in little sets as possible. 
Not shown(JM press, Pulldowns, incline press, triceps finisher)
@fico_caballero

    Max effort upper. Thanks to @shawnmurphy1 for the spotss

    1) 402x1 3-board press. Probably could of added 10-15 more here.
    2) Chain pull-ups x 30 reps w/20% BW in little sets as possible.
    Not shown(JM press, Pulldowns, incline press, triceps finisher)
    @fico_caballero

    56 3 1 hour ago
    A great Mike’s Max Out at Lil’s Gym this past Saturday.  A whole bunch of the members got together to share food and watch each other set some new maxes.  I had transitioned my training the last few weeks to include more singles to really dial in for it, and ate some delicious pre-meet tacos, and ended up having a 9/9 day, setting 6 new personal bests:

Squat 380 (5 lb PR)
Bench 240 (5lb PR), forgot to film it, so... have to go up, obviously
Bench 245 (shown)
My second deadlift was 385, setting a new total PR of 1010 pounds and entering me into the ‘1000 pound club’.
My last deadlift, 405, was a 20lb PR and left me with a final total of 1030 pounds.

All in all, I was super happy with what my training allowed me to do that day, and I’m reinvigorated—  chomping at the bit— to get back to it. 
If you ever find your desire to train lagging, sign up for a competition, or even just a friendly max day like this one— the atmosphere is fantastic and will push you to see just what you can do

Shoutout to @lilsgymdan for giving me proper commands throughout the lifts, and to him & the Lil’s Gym membership for solid spotting and encouragement. (You can’t buy that vibe, you have to build it.) After this I ate a PR number of cookies. 11/10, will be back for more PRs next year.

    A great Mike’s Max Out at Lil’s Gym this past Saturday. A whole bunch of the members got together to share food and watch each other set some new maxes. I had transitioned my training the last few weeks to include more singles to really dial in for it, and ate some delicious pre-meet tacos, and ended up having a 9/9 day, setting 6 new personal bests:

    Squat 380 (5 lb PR)
    Bench 240 (5lb PR), forgot to film it, so... have to go up, obviously
    Bench 245 (shown)
    My second deadlift was 385, setting a new total PR of 1010 pounds and entering me into the ‘1000 pound club’.
    My last deadlift, 405, was a 20lb PR and left me with a final total of 1030 pounds.

    All in all, I was super happy with what my training allowed me to do that day, and I’m reinvigorated— chomping at the bit— to get back to it.
    If you ever find your desire to train lagging, sign up for a competition, or even just a friendly max day like this one— the atmosphere is fantastic and will push you to see just what you can do

    Shoutout to @lilsgymdan for giving me proper commands throughout the lifts, and to him & the Lil’s Gym membership for solid spotting and encouragement. (You can’t buy that vibe, you have to build it.) After this I ate a PR number of cookies. 11/10, will be back for more PRs next year.

    13 1 1 hour ago

Top #strengthandconditioning posts

    Texto excelente do @enricogorisoares, leia!
• • •
Este estudo, publicado ontem na JSCR, comparou a ativação do glúteo máximo, vasto lateral e bíceps femoral durante realização do agachamento, stiff e elevação pélvica. A comparação foi realizada com 60kg e 1RM para cada exercício.
Foi observado que:
1. O glúteo máximo apresentou maior ativação na elevação pélvica que o agachamento (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff;
2. Não foram observadas diferenças na ativação do bíceps femoral entre os exercícios e sobrecargas analisadas;
3. O vasto lateral apresentou maior ativação no agachamento que na elevação pélvica e no stiff (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff.
Segundo os autores, tanto a elevação pélvica como o stiff apresentam a capacidade de recrutar o glúteo máximo e o bíceps femoral, portanto, podem ser incluídos em programas que tem como objetivo enfatizar os extensores do quadril. Além disso, a elevação pélvica é capaz de causar grandes níveis de ativação do glúteo máximo mesmo quando uma baixa sobrecarga é utilizada (60kg).
Por outro lado, os autores sugerem que o agachamento é um exercício fundamental que apresenta significante ativação do vasto lateral, portanto, pode ser incluído em programas de treinamento de força com diversos objetivos.
_____
Últimas vagas para o curso de BIOMECÂNICA DA MUSCULAÇÃO em Sorocaba.
Ao término do curso você será capaz de:
1. Aplicar os conceitos biomecânicos de força, torque e ativação muscular na prática;
2. Selecionar os exercícios e equipamentos dentro de um contínuum de progressão;
3. Maximizar os resultados dos seus clientes.
Dia 22/09, na academia Company Gym (Shopping Granja Olga, Sorocaba) temos um encontro marcado que irá transformar a sua prescrição do treinamento de força. Seu sucesso está próximo.
P.S. Inscrições através do link na minha BIO ( @enricogorisoares ).
_____
#musculação #strengthtraining #resistancetraining #workout #treinamento #treino #forçaecondicionamento #strengthandconditioning #exercício #exercise #biomecânica #biomechanics #hipertrofia

    Texto excelente do @enricogorisoares, leia!
    • • •
    Este estudo, publicado ontem na JSCR, comparou a ativação do glúteo máximo, vasto lateral e bíceps femoral durante realização do agachamento, stiff e elevação pélvica. A comparação foi realizada com 60kg e 1RM para cada exercício.
    Foi observado que:
    1. O glúteo máximo apresentou maior ativação na elevação pélvica que o agachamento (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff;
    2. Não foram observadas diferenças na ativação do bíceps femoral entre os exercícios e sobrecargas analisadas;
    3. O vasto lateral apresentou maior ativação no agachamento que na elevação pélvica e no stiff (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff.
    Segundo os autores, tanto a elevação pélvica como o stiff apresentam a capacidade de recrutar o glúteo máximo e o bíceps femoral, portanto, podem ser incluídos em programas que tem como objetivo enfatizar os extensores do quadril. Além disso, a elevação pélvica é capaz de causar grandes níveis de ativação do glúteo máximo mesmo quando uma baixa sobrecarga é utilizada (60kg).
    Por outro lado, os autores sugerem que o agachamento é um exercício fundamental que apresenta significante ativação do vasto lateral, portanto, pode ser incluído em programas de treinamento de força com diversos objetivos.
    _____
    Últimas vagas para o curso de BIOMECÂNICA DA MUSCULAÇÃO em Sorocaba.
    Ao término do curso você será capaz de:
    1. Aplicar os conceitos biomecânicos de força, torque e ativação muscular na prática;
    2. Selecionar os exercícios e equipamentos dentro de um contínuum de progressão;
    3. Maximizar os resultados dos seus clientes.
    Dia 22/09, na academia Company Gym (Shopping Granja Olga, Sorocaba) temos um encontro marcado que irá transformar a sua prescrição do treinamento de força. Seu sucesso está próximo.
    P.S. Inscrições através do link na minha BIO ( @enricogorisoares ).
    _____
    #musculação #strengthtraining #resistancetraining #workout #treinamento #treino #forçaecondicionamento #strengthandconditioning #exercício #exercise #biomecânica #biomechanics #hipertrofia

    1,623 54 21 August, 2019
    Looking for ideas on helping your clients work on their pillar control? Try this physical therapy move from @drjaimemor.
Here’s what he said about this movement:
▫️In this video we took away her traditional stability pattern and eliminated her ability to extend in her lumbar spine, forcing her to create a new stability pattern with activity. Co-contraction of the abdominals and hamstrings results in a more neutral pelvis position. If she loses her pelvis posture, she’ll be unable to continue squeezing the ball behind her knee.
▫️This isn’t perfect form by any means, but you can see the creation of new motor planning at work as she regains control of her pillar. It looks complicated, but it’s a simple concept. Proximal stability, distal mobility.
🔐Master the basics and their conceptual principles before trying the fancy stuff you see on Instagram.

    Looking for ideas on helping your clients work on their pillar control? Try this physical therapy move from @drjaimemor.
    Here’s what he said about this movement:
    ▫️In this video we took away her traditional stability pattern and eliminated her ability to extend in her lumbar spine, forcing her to create a new stability pattern with activity. Co-contraction of the abdominals and hamstrings results in a more neutral pelvis position. If she loses her pelvis posture, she’ll be unable to continue squeezing the ball behind her knee.
    ▫️This isn’t perfect form by any means, but you can see the creation of new motor planning at work as she regains control of her pillar. It looks complicated, but it’s a simple concept. Proximal stability, distal mobility.
    🔐Master the basics and their conceptual principles before trying the fancy stuff you see on Instagram.

    2,691 39 23 August, 2019
    🚨Top 10 battle ropes variations, all in one epic minute🚨#theextra10

    🚨Top 10 battle ropes variations, all in one epic minute🚨 #theextra10

    2,976 98 16 hours ago