Follow The Recovery Protocol With Everything! 1. 4×15 means 4 sets of 15. 2. 4×15 curls, superset 4×15 hammer curls means 15 curls, then 15 hammer curls no rest (do this full set 4 times Through. JD = Advanced Workout, Intermediate= Intermediate (Duh!) 15 Method: Pick a weight you can do maybe 8 FULL reps. Find a way to get […]
This is a glute activation specific RDL or stiff leg deadliftCues:•use the TDX resistance band around quads so you can execute forward lean•start with bar so hip angle is no less than 130 degrees•drive heels into ground•pinch glutes•fight the urge to pull back•I am pulling up but trying to stay forward as well as on the negative•if your hips are […]
One of the main reasons men and women lack booty results from squats is they do not activate the muscle before each concentric rep. Basically just doing the squat, often too fast. Squat to just below parallel, hold for a 2 count, then flex (contract) your glutes, then squat the weight up. Keep the glutes flexed the whole way up. […]
“3D Tri-sets/ Triceps” 🦍🏽 science shit Want bigger arms? Blow up your triceps as they makeup 2/3 of the size of your arm. * Tri-set • Reverse wide grip press-down (10-12) • Overhead cable extension (10-12) • Cable side kickback (failure) * 30 seconds rest ** 4 rounds
1) Select a heavy weight, less strict form and power out 6 reps, control the negative. 2) Cut the weight in half, perfect form, shoulders pressed down, no swinging loss of control via momentum. 12 slow perfect reps
Modified Kaatsu training or BFR (blood flow restriction) arm training.1) 30% of normal load2) First set 30 reps3) 2nd set 25 reps4) 3rd set 20 reps5) 4th set 15 reps6) 5th set 12-15 reps7) Try to engage (flex) the bicep before every single curl for the rest of your life8) .30 rest between sets9) Occlusion bands on Amazon
Tag someone who needs to up their back game with assisted pull-ups using a TDX resistance band #whydomyreardeltshavesoftballsinthem True story I hated pull-ups as a youth. I was like 215 pounds in the 10th grade, and though pretty strong I was never good at them. Hell I could bench 400 pounds at 17 but couldn’t do 20 chin-ups. Now a […]
Set cable to chest height: • Overhead rear Delt fly • Face pull into press • Upright row • Front raise ✅ Sets/ reps 1) 12/12/12/12 2) 10/10/10/10 3) 8/8/8/8 4) 6/6/6/6 5) immediate dropset AMRAP
Set the bar at eyebrow height:Heavy sets with wide grip:Set 1: 15 repsSet 2: 12 repsSet 3: 10 repsSet 4: 8 repsSet 5: 8 reps, 10 second rest, hit 2 more reps.Set 6: 6 reps, 10 second rest, 2 more reps.* 30 seconds rest between sets
