▪️Try this workout to target your glutes, quads, adductors and calves
▪️You can do this workout at home, using a couch or a chair
▪️Make sure that you are keeping your weight in your heel, while your head, hip and back knee is aligned. Try to keep your front knee aligned with the middle of your front foot
▪️Your front foot further away will target your glutes, but bringing your foot closer will target your quads
▪️Make sure that you maintain perfect form and aim for 8-15 reps
▪️Take your workout to the next level and add weights
🔹 There are a few common errors that occur when trying to build aesthetic shoulders.⠀
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1️⃣ Increasing the weight but neglecting to perform the exercises with proper forms, this can lead to injury which will stall your progress. The main objective should be to focus on perfecting form before increasing weight.⠀
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2️⃣ For the shoulders to grow, you need to eat between 0.8 to 1g protein per pound of bodyweight.⠀
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3️⃣ While performing all sets with the amount of reps that you set out to accomplish with correct form, you can progressively overload. A lot of the time progressive overload is used by increasing the weights, but you can also add more sets, reps or less rest between sets, etc.⠀
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4️⃣ Your muscles need time to recover in order for them to grow properly. As your deltoids can be activated in several other exercises when you target other muscle groups, such as bench press, incline bench press, or rows. Make sure that your shoulders get enough time to recover before training them again.⠀
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5️⃣ Often, the Anterior Deltoid is mostly targeted and if we aren’t careful, we can forget to train the lateral and posterior deltoids. This can lead to muscle imbalances and rotator cuff injuries, bad posture, and poor lifting techniques. We must avoid this as much as possible so don’t forget to implement exercises that targets all three heads.⠀
🔹 A common error I see (and that I have made myself) is to execute the overhead press with a “Curved” bar path.⠀
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🔹 This extends the bar path and puts your shoulders in a fragile position that forces you to press less weight. This will hinder your progress because to build strength and muscle, you need more resistance/weight.
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🔹For a proper form, we want the bar to travel STRAIGHT up in a vertical line.⠀
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– “But my head is in the way” you might say to yourself, and I don’t want you to press the bar through your head and hurt myself… so what should you do?⠀
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🔹 So to tackle this, at the bottom of the motion, you can pull your head and chin back while simultaneously pushing your chest forward (while keeping your lower back neutral).⠀
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🔹 Then, as you get to the peak, you stand with the bar right above your body, in a straight line.⠀
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🔹 When lowering the bar, move your chin and head back and your chest forward as it was previously to get the bar past your head in a straight line.⠀
🔹 A strong core can benefit you in various ways, such as preventing injuries, reducing back pain, and stimulating proper posture.
🔹 While working out on the core, people often target the rectus abdominis (the six pack) yet leave out the internal and external obliques ( side abs), and the transverse abdominis (underneath the side ab).
🔹 Building a strong core requires more exercises than just crunches.Not to mention, the abdominals have limited and specific movements that consist of different muscles that run through the entire length of the torso. Here are a few core workouts to add to your regimen.
🔹 Planks are one of the best exercises for working the core and burning calories. Doing a plank hold will engage multiple muscles at once, while benefiting the core strength of your body.
🔹 Decline crunches are great for eliminating the tendency to use momentum to complete the movement. Increase the decline angle over time in order to progressively overload.
🔹 The Russian Side Twist targets your obliques. Try adding a dumbbell or medicine ball increases to make this workout more challenging.
🔹 Hanging knee raises with a twist can help build muscular stability in the upper back and shoulders. This workout can increase both muscular size and strength.
🔹 Cable Crunches enables you to increase resistance, allowing you to train to failure using heavier weights.
🔹 Cable Side Bend targets the obliques and improves stability in the lower back.
🔹 Want to be a trap king or trap queen? You have to know this about growing bigger traps…
🔹 The trapezius are often recognized by the part that you see in the mirror, which are the upper portion of the traps. But the traps actually stretch down the back.
🔹 Training the traps requires more than performing shrugs. If you want to target the mid and lower part of your trapezius, try these workouts and watch the gains appear right before your eyes.
Prone- Y’s Prone Reverse Flys Bent Over Rows Reverse Peck Deck Scapular Pull Ups
🔹 And to target the upper part of the trapezius, try these out for size…
Barbell Shrugs Cable Lateral Raises Above The Knee Rack Pulls Standing Military Press Upright Rows
🔹Everyone needs strong quads to balance out the strenuous amount of hamstring and glute movements during leg day.
🔹The Quadriceps are made of 4 muscles that work together to extend your knee. They join together into one tendon which passes over your kneecap. The Rectus Femoris also helps flex the hip.
🔹They are a strong muscle group that often gets overly tight and pulls hard on the lonely tendon trying to hold them together at the bottom. Stretching, foam rolling and barbell smashing them will help loosen them up if they are getting tight.
🔹I would suggest that you put the majority of your focus on front squats, back squats and lunges when training your quads. The leg press can suffice and a narrower, lower foot position will target them more.
🔹 If you want to get bigger arms, you need to be training both Triceps & Biceps exercises to maximize your growth.⠀
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🔹 On the left side of the diaphragm, you’ve got two Bicep exercises, the Incline Curl which targets the long head of the muscle and the Hammer Curl, which targets both the long head and the Brachialis which will help to increase the size of your bicep. On the eccentric part (lowering the weight), try to do it slowly, at around 5 seconds or so, to allow of greater activation of the Brachialis.⠀
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🔹 On the right side, you’ve got Triceps Pushdown, which will be targeting your lateral head of the triceps (change to a rope if you want to target your triceps medial head instead).⠀
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🔹 And the second exercise is the Skull Crusher, which is great for activating the long head of the tricep.⠀
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🔹 What’s your favorite arm exercise? Leave a comment below.
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