🔥BFR Anterior Chain Training🔥
👉🏻Maintaining strength and size during the basketball season can be very difficult due to the amount of loading via jumping/cutting the athlete goes through during practices/games.
👉🏻Blood flow restriction training may be a solution for this problem by being able to maintain hypertrophy/strength during the season while minimizing the load across the joints.
👉🏻A tourniquet is used on a proximal limb to limit arterial inflow while blocking venous outflow has consistently demonstrated strength and hypertrophy gains vs controls and comparable gains to heavy load lifting.
👉🏻Studies have shown increases in hypertrophy in as little as two weeks!
❗️Contact us if you would like to try out blood flow restriction training❗️
This is a video compilation of some lower body strengthening exercises we like to use with our basketball players during in season to maintain their strength while minimizing load across their joints.
1️⃣30 reps rest 30 seconds
2️⃣15 reps rest 30 seconds
3️⃣15 reps rest 30 seconds
4️⃣Perform reps until fatigue
This content is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
#squats #squatober #legdayworkout #legday #gains #glutes #fitness #fit #strength #strengthandconditioning #strengthtraining #dptstudent #physio #personaltrainer #workout #physiotherapist #physicaltherapy #fisioterapia #ballers #ballislife #basketballtraining #aclrehab #bloodflowrestriction #bloodflowrestrictiontraining #bfr #athletic #kinesiology #anatomy
Here are the top 5 reasons this is one of the best fitness certifications available today!
1. The certification is universally recognized and offers a world of opportunity.
2. The Lagree brand has been established for over 20 years and has a proven track record. Lagree is the industry standard.
3. As a certified Lagree Fitness Instructor, you will have access to an abundance of online resources including an account to access training tutorials and continuing education.
4. Lagree Fitness is, perhaps, the only workout that effectively combines Strength, Endurance, Cardio, Balance, Core and Flexibility training not only in one session but in each and every move.
5. The Lagree brand strives to continually innovate. Being part of the Lagree community is bigger than simply holding a certification. It means that you will be a member of a like-minded community that embraces science-based implementation. .
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Had a pretty poo day at the gym today felt pretty out of it. Still managed to get a pretty decent day out of the bench. My phone died in the middle of the midboard attempt so there’s the outtake lol.
HOW TO LOSE FAT WHILST RETAINING MUSCLE!
A lot of the time clients come to me saying they want fast results and quick weight loss. What they don’t understand however is that quick weight loss is exactly that… weight loss.
Optimally we want fat loss, not weight loss. The faster we lose weight / the stricter the deficit, the more muscle we risk losing. This approach is unsustainable and never leads to a toned, shapely figure like most of my client’s desire.
I always take a steady approach and incorporate diet breaks at certain intervals to ensure I am taking care of my client’s metabolism / thyroid function, hormonal markers and overall health. If we fail to do so, we will plateau with 6-12 weeks and find ourselves working harder and harder for limiting results.
Below I have listed some pros and cons of a calorie deficit to better explain why I incorporate a more conservative approach with cyclical refeeds (based on bio-feedback & clients level of ability);
Pros of a conservative deficit; • A calorie deficit allows our body to tap into stored body fat for energy. Therefore, we become better at utilising excess energy. • Insulin / Leptin sensitivity is improved. These hormones regulate our food intake and energy balance. The leaner the person, the more optimal their sensitivity levels are. • Our body fat releases its own hormones including leptin (satiety hormone), aromatase and cytokines. Cytokines are pro-inflammatory hormones and therefore the more body fat we have, the more inflammation we have. • When we have high amounts of excess body fat, our leptin becomes dormant in our fat cells. Therefore, our hunger hormone increases as a response to the inability to feel full. In a calorie deficit we begin to release the dormant leptin and begin to feel full again upon eating.
Cons of a calorie deficit; • Shift in nitrogen balance. As we eat in a surplus or at maintenance calories our bodies favour our energy to feed our muscles and liver (anabolism). When we enter a deficit, it is important to go as conservatively as possible (in association with somatotype). The greater the deficit the greater the ability our body has to become catabolic. CONT IN COMMENTS
Week 2, Day 2 & 3
- Back Squat: Working Sets (180, 205, 230) - Shoulder Press: Working Sets (90, 105, 115)
Decided to take yesterday off for my birthday, so I did squat and shoulder press today to get back on schedule. Back squat felt strong but there’s still plenty of flaws within my form. Shoulder press felt the same as usual.
Tomorrow I’m heading to Des Moines to interview for a laborer position for an excavating company called McAninch. Pretty exciting news, but with that also comes a lot of big decisions to make.
#DASBrandAmbassador #GetBuckedUp #DASlabs #deerantlerspray #buckedupsupps #DASlabsFam #BackSquat #ShoulderPress #StrengthTraining
LOL GUYS PLS EXCUSE MY FACIAL EXPRESSIONS BC IDEK IM MAKING THEM, HA😹 -
Lately I’ve been feeling so unmotivated and lethargic 😣and honestly it’s really gotten in my head, I have so much going on all the time that I just feel like a crazy woman running from one thing to another🏃🏽♀️ but nevertheless I’m still keeping up with my workouts to the best of my abilities!! 🤠 I have lost a lot of my appetite lately due to just feeling under the weather (think it may just be a cold) so keeping up with my macros has been tough, but again doin the best I can!!! 😌
IN OTHER NEWZZZZ👀
Today I registered for the transphorm fall challenge😎 and I’m SUPER excited to be doing it!! It’s an 8 week challenge hosted by @1stphorm and I suggest u all do it!!! IT’S FREE and provides SO MUCH HELPFUL INFORMATION🤓and most importantly if you are consistent with it, by the end you’ll see some hellllaaaa noice results!!!😻 multiple of my insta fitspirations are trainers for the challenge: @laurajulaine @taychayy ; so if you’re interested just register through either of them!!! —
LETS GET DOWN TO BUSINESS👅
I did arms today and I’m feelin’ prettttttyy gewd😌 🍁4X12 straight bar deadlift
🍁4X12 underhand seated cable rows
🍁 4X12 seated cable rows
🍁 4X12 wide grip pull down
🍁 4X12 neutral grip pull down
🍁4X10 bicep curls 🍁 to wrap it up I did a mini full body workout previously posted by yours truly!!
Had a successful early morning bench sesh (hopefully the first of many)
Comp bench 105x3 rpe 6
Pin press 115x4x5 rpe too hard
It was a mission bc ya girl is NOT a morning person but I guess I'll be sleeping at 9pm now 👵🏻😭
What's my motivation Besides not having to wait in lines, being more productive, and actually having time to chill after work
FREE PARKING BEFORE 7am LOL aka I am l a z y
Not tryna throw down $450 for a stupid school permit smh
How’s my acting skills (How to get back up when you get knock down) 😎
Always getting after it! 💪🏽🏋🏽♂️👊🏽
I been paring up my deadlifts with OHP lately and kinda liking it! 💁🏽♂️
Hit a few sets of 6 on Deadlifts at 385lbs! 🍑
And sets of 5 on OHP at 150lbs! 💪🏽
Get that mid week grind! 👊🏽😊👍🏽
💭 THE PSYCHOLOGY OF MOTIVATION 💭
How you are motivated is going to make a big difference to how long you feel motivated for. Motivation is typically extrinsic or intrinsic.
We have so many options of extrinsic motivation. These are motivations that reward us for our efforts eg. money, social rewards, trophies. These are great however over time we can lose interest in these outcomes.
Intrinsic motivations are our own reasons for doing something. How would this make is feel Regardless of the outcome, does the action align with who we are ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some food for thought today.
Weight train for improved neuromuscular function.
The nervous system is separated in two main parts, the central nervous system (CNS) and the peripheral nervous systems (PNS). The central system consists of the brain and spinal cord whereas the peripheral nervous system is every nerve exiting the spinal cord. The most important ones concerning movement are the motor neurons. They send signals from the CNS to the muscles via the PNS in order to create muscular contraction.
Strength training improves the relationship between the nervous system and muscular system by increasing the speed at which the signal is sent and by how many muscle fibers it reaches. The combined system is called the neuromuscular system.
There’s a protective coat surrounding motor neurons called a myeline sheath. This adapts by thickening it’s protective coat (myelination) increasing the speed at which impulses are carried.
A motor neuron which connects to a muscle fibre is a motor unit and multiple motor units are known as a motor pool. Strength training improves this system by recruiting more motor units per movement allowing you to creat great force, thus greater strength.
Think of it as ‘many hands make light work’
Combining the two adaptions you have an increased speed at which the signal reaches the muscle and a greater amount of muscle fibers contracting to create a stronger movement.
TRAIN FOR HEALTH!! #nervehealth #nerveadaptation #neuromuscular
#strengthcoach #coretraining #coreworkouts #chicagopersonaltraining #trainsmart #trainsmarter #hearthealth #cardiovascularhealth #heartandlunges #trainforhealth #functionalfitness
#strengthprogram #strengthtraining #weighttraining #atransformationfitnation #weightlifting #strongman #strongmantraining
#fullbodyworkout #livetomove #movementislife #movementtherapy
Let nothing bring you down 💪 | Featuring @jeffsterkiss_ in The Brave Zip Through Hoodie, pushing the boundaries in activewear ✔
Also available in black - Hit the link in our bio to shop the fit ☝️
On Wednesday’s we complain about it only being Wednesday, and we deadlift. Here’s a few sets from clients, and myself today pullin on some weights.
Okay SO do you have to deadlift to get “fit” HELL NO. Do you have to deadlift to be a great athlete CERTAINLY NOT, do you have to deadlift to get big and strong NAH. Deadlifting is not for everyone. BUT if you aim to improve your fitness, a good goal to start with is aiming to pick up 1.5 x your body weight in some fashion, with a form that is safe for you. This is not just a goal for weight lifters, bodybuilders, and meat heads, this is something you should be able to do if you aim to be a healthy, able bodied individual as the hip hinge movement (deadlift) is something that will transfer well to Almost all qualities of fitness. Again you don’t have to deadlift, but you should definitely be picking up a challenging weight with purpose at least once a week if you care about your body. ———————————————————
If you have questions about what you can do to reach this goal efficiently and safely, inbox me to set up a consultation.
Special Cannabis post for our fitness followers wondering how it can affect your workouts🤔🤗
#Repost @roballenfitness with @get_repost
💥Marijuana & Fitness💥
Follow @roballenfitness for more fitness/nutrition info .
Today is the day that Cannabis is officially legal here in Canada 🇨🇦 so I thought I’d share this great post by @maxnottfit on the effect of weed on working out 👌🏼
Here’s what he had to say 👇🏼👇🏼
❓No info here is a huge surprise. While some research suggests that use of cannabis in different forms can be detrimental to making physique-related improvements, other research suggests the opposite, and none of it is truly conclusive 🤷🏻♂️ Research on the subject is actually pretty minimal 😓
❌ One thing we know is that the act of smoking is generally harmful to the lungs when done excessively, so obviously, intake of cannabis via smoking-related methods can technically have a negative impact on exercise 🙌🏼
✅ Besides that, and less significant downsides like the uncontrollable munchies 🤤 and the commonly associated feeling of laziness 😴that many experience, there are plenty of positives...
😮 Resistance training while high can make it less feasible to lift heavy or intensely, but muscular contractions can actually be felt and experienced in an extremely unique way that can often times enhance the training experience and even allow for more successful/fun workouts (or so I'm told 😉)
🚨Before anyone comments their opinion on this subject that everyone else needs to agree with 🙄 let me just say this:
👉🏼 YOU FREAKIN DO YOU
💬Would love to hear your thoughts 👇🏼
Fast Session! ➡️ Start off slow and controlled by developing strength, power and skills with full body movements using barbells, dumbbells, dead balls and kettlebells. Finish it off by going hard and fast! Spike your heart rate with a full body, high intensity, low impact burner!
Our kids learn by what we show them, not by what we tell them.
Tag your training buddy below 💪🏻 .
Working out with a training buddy can help keep you accountable and makes the session so much more enjoyable 🙌🏻.
Grab a friend and sign up for your FREE trial today ✔️
Find comfort in your discomfort. I used to have a fear of getting under the bar. Not hesitating and getting out of your comfort zone is an opportunity for growth physically and mentally. #mindovermatter #squatsnatch #motivation
Athlete @gregorylawley working to develop more strength and muscle endurance in the Pistol.
Incorporating other exercises that compliment the same muscle groups but performed in different ways will help improve both strength and endurance in the particular muscles being worked.
Here is what we did for him today:
10 Alternating Pistols
10 Single Leg KB RDL
:30s KB Front Rack Wall Sit
*Rest 2 minutes after each set
Good afternoon VitaFam! .
For today’s #workoutwednesday we have Health Enthusiast Chris from the @vitaminshoppe showing us a quick outdoor workout you can do in your backyard, front lawn and even your local park. .
.10 Sets of 10 Repetitions of Three Movements: Push Up, Air Squat, Reverse Lunge
Remember to maintain your core active, breath, and rest in between sets. Challenge yourself by beating your own time of completion next time you give it a try. Comment below for any future movements or complex you’d like to see for #workoutwednesday .