Fitness Archives | Page 11 of 15

RDL’s and Hyperextensions as a Deadlift Alternative

Over the last month or so working with clients, I noticed a few things during assessments and training sessions that I thought was worth passing on to you all. Now for some of you, this stuff may seem very obvious, …

Upright Rows Alternative Using Bands + Band Front and Lateral Raises

by JC Deen

I made a quick video to give a demonstration on how to use bands for upright rows. The reason for doing this is because one of my original beta testers of LGN365 sent in a question about how to do upright rows that didn’t bother her wrists.

This is a complaint, although not too common, but worth addressing and correcting, if possible. If it’s not the wrists, it’s shoulder discomfort when doing the movement.

I tried to explain the proper way to do them with bands, but thought a video was a much better idea to show how I do them. Also, I’m working on my editing skills, so it was good practice.

I also managed to demonstrate front raises, which really need no explanation on how to do them.

I’ve also demonstrated side lateral raises, both from the front and the back.

How To Build Muscle: The Ultimate Muscle Building Guide for Beginners

by JC Deen

For beginners, there are a few really big mistakes that occur when it comes to building muscle. Hardly anyone ever gets started on the right foot, at least initially. For many, a first attempt to build muscle means thumbing through …

Get Your Butt Out of the Hole – How To Improve Your Squat

by JC Deen

Today’s article comes to us courtesy of Jarlo Ilano, PT, MPT, OCS, physical therapist and co-founder of Gold Medal Bodies.

Squats. I love ‘em. There are probably some states and municipalities where they’ll let me marry them. I’m sure my wife would understand, she knows what they mean to me.

Like with any great love, it was transformative. I was your typical ectomorph asian kid (interesting aside, Teddy Roosevelt called Filipinos “his little brown brothers”. Hard to be offended though, since it was Teddy fricking Roosevelt). Then came squats, like a revelation from the heavens:

“Thou shalt gain thirty pounds of muscle from putting weights on your back and bending your knees!”

Thunderbolts and lightning, it was a big thing.

Tale as old as time: Do your squats, eat more than you can stand, repeat as needed, and you’ll grow. I was lucky enough to learn that early and not get too distracted by everything else.

I was also lucky enough to dial in my form from the start. Attribute it to starting early enough as a kid or genetic heritage, but squatting butt to heels was no big deal. The ability to get to the full range of motion allowed me to get maximal gains from my lifting. Because it was so natural, I didn’t think anything of it.

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