02 Mar
Blog

Nerding Out on Muscle Growth, Strength, and Rep Schemes

Greg Nuckols is a record-breaking powerlifter, fitness author, podcaster and all-round training nerd owner of Stronger by Science. He wants to help lifters and trainers train smarter.

In this episode we discuss:

  • The predictors of muscle potential
  • Training guidelines for hypertrophy
  • The role of strength in hypertrophy
  • Why he doesn't drink the effective repetitions of Kool-Aid

If you liked this podcast and you cared about it, rate and rate it so that we can spread the word and motivate and inspire others to take their performance to the next level. More podcasts of this kind can be found on the Six Pack of Knowledge page.

01 Mar
Blog

Build Shoulder Strength to Avoid Injury

The shoulder. Maybe it's not the best design out there, but it does allow people to do some pretty amazing things. When you think about which joints in the human body are most susceptible to injury, there is healthy competition between the shoulder and knee for the top spot,

But it's not a fair fight. The knee is a highly complex hinge joint designed to deal with an insane force in the frontal and sagittal plane that is inherent to the flexion and extension of the joint. The knee contains a series of stabilizing ligaments (ACL, PCL, MCL, LCL) and menisci (medial and lateral) that offer additional stability and act as shock absorbers to deal with varus and valgus forces as well as internal and internal forces.

The shoulder joint and the surrounding muscles, on the other hand, are a kind of ball joint that was primarily developed to stabilize the glenohumeral joint. While this allows for amazing flexibility and freedom of movement (certainly much more freedom of movement than the knee), all of this flexibility and complexity can make the shoulder more susceptible to injury.

Build shoulder strength to avoid injury - fitness, injury prevention, pushups, shoulder, kettlebell, barbell, upper body exercises, stretcher, packed shoulder, shoulder health, whistle, shoulder strength, upper body workout

The shoulder is under pressure

Conclusion: The shoulder is not well designed to deal with the horizontal and vertical forces that we exert on it in strength and condition, But with intelligent programming and thoughtful extra work, you can train hard, push big weights, and avoid the kind of injuries that we've all probably had one or two times and get stronger in the process.

Because of the range of movement that the shoulder is capable of, it is important to train the surrounding muscles so that they are strong in as many of these ranges of movement as possible.

At Gym Jones, we use a series of isometric grips where we ask the shoulder muscles to do what they were designed to do – stabilize the glenohumeral joint. For example:

  1. Double kettlebell / barbell rack
  2. Overhead kettlebell / barbell wears
  3. Mixed kettlebell / dumbbell bears
  4. FLR planks
  5. ring boards
  6. Side boards
  7. Light weight presses with isometric overhead handles
  8. Squat overhead
  9. Slosh pipe carries and holds

Build shoulder strength to avoid injury - fitness, injury prevention, pushups, shoulder, kettlebell, barbell, upper body exercises, stretcher, packed shoulder, shoulder health, whistle, shoulder strength, upper body workout

We also use a number of additional shoulder exercises to get as strong as possible in different areas of movement, including:

  1. Dumbbell side elevations
  2. Leaning over rear delta flies
  3. Breast flies
  4. pushups
  5. Parallel pushups
  6. Ring pushups
  7. pull ups

Feel free to add these shoulder-specific movements and exercises to your existing programming if they are not already available, Remember to stay light enough to ensure perfect technique and only increase weight if you can do it perfectly. Technology is of paramount importance in shoulder work. Don't let your ego sneak in!

Increase your training and increase your strength

As with all other types of training Your sets and rep structures should be progressiveStart at the lowest volume that will adjust and work to the maximum that you can recover from. Go out there and build some bulletproof shoulders.

29 Feb
Blog

Nerding Out on Muscle Growth, Strength, and Rep Schemes

Greg Nuckols is a record-breaking powerlifter, fitness author, podcaster and all-round training nerd owner of Stronger by Science. He wants to help lifters and trainers train smarter.

In this episode we discuss:

  • The predictors of muscle potential
  • Training guidelines for hypertrophy
  • The role of strength in hypertrophy
  • Why he doesn't drink the effective repetitions of Kool-Aid

If you liked this podcast and you cared about it, rate and rate it so that we can spread the word and motivate and inspire others to take their performance to the next level. More podcasts of this kind can be found on the Six Pack of Knowledge page.

28 Feb
Blog

Build Shoulder Strength to Avoid Injury

The shoulder. Maybe it's not the best design out there, but it does allow people to do some pretty amazing things. When you think about which joints in the human body are most susceptible to injury, there is healthy competition between the shoulder and knee for the top spot,

But it's not a fair fight. The knee is a highly complex hinge joint designed to deal with an insane force in the frontal and sagittal plane that is inherent to the flexion and extension of the joint. The knee contains a series of stabilizing ligaments (ACL, PCL, MCL, LCL) and menisci (medial and lateral) that offer additional stability and act as shock absorbers to deal with varus and valgus forces as well as internal and internal forces.

The shoulder joint and the surrounding muscles, on the other hand, are a kind of ball joint that was primarily developed to stabilize the glenohumeral joint. While this allows for amazing flexibility and freedom of movement (certainly much more freedom of movement than the knee), all of this flexibility and complexity can make the shoulder more susceptible to injury.

Build shoulder strength to avoid injury - fitness, injury prevention, pushups, shoulder, kettlebell, barbell, upper body exercises, stretcher, packed shoulder, shoulder health, whistle, shoulder strength, upper body workout

The shoulder is under pressure

Conclusion: The shoulder is not well designed to deal with the horizontal and vertical forces that we exert on it in strength and condition, But with intelligent programming and thoughtful extra work, you can train hard, push big weights, and avoid the kind of injuries that we've all probably had one or two times and get stronger in the process.

Because of the range of movement that the shoulder is capable of, it is important to train the surrounding muscles so that they are strong in as many of these ranges of movement as possible.

At Gym Jones, we use a series of isometric grips where we ask the shoulder muscles to do what they were designed to do – stabilize the glenohumeral joint. For example:

  1. Double kettlebell / barbell rack
  2. Overhead kettlebell / barbell wears
  3. Mixed kettlebell / dumbbell bears
  4. FLR planks
  5. ring boards
  6. Side boards
  7. Light weight presses with isometric overhead handles
  8. Squat overhead
  9. Slosh pipe carries and holds

Build shoulder strength to avoid injury - fitness, injury prevention, pushups, shoulder, kettlebell, barbell, upper body exercises, stretcher, packed shoulder, shoulder health, whistle, shoulder strength, upper body workout

We also use a number of additional shoulder exercises to get as strong as possible in different areas of movement, including:

  1. Dumbbell side elevations
  2. Leaning over rear delta flies
  3. Breast flies
  4. pushups
  5. Parallel pushups
  6. Ring pushups
  7. pull ups

Feel free to add these shoulder-specific movements and exercises to your existing programming if they are not already available, Remember to stay light enough to ensure perfect technique and only increase weight if you can do it perfectly. Technology is of paramount importance in shoulder work. Don't let your ego sneak in!

Increase your training and increase your strength

As with all other types of training Your sets and rep structures should be progressiveStart at the lowest volume that will adjust and work to the maximum that you can recover from. Go out there and build some bulletproof shoulders.

27 Feb
Blog

Overhead Stability: A Strength Training Must

In this video tutorial, recorded with an active and loud Precision CrossFit, I will introduce a series of movements based on creating overhead stability. Overhead stability is really lost in many athletes, and I've seen that since I started strength conditioning. I want you to think about the muscles required to hold weights above your head or to stand on your head.

Increasing awareness of these muscles is essential for my strength training programs. I use it for everyone. The exercises in this video will really help you find the right way to maintain this solid hull, reduce the risk of injury, improve your shape, and ultimately lead to major increases in strength and overall performance.

video Index
00:50 Overhead walk with barbell
01:49 Overhead walking lunges
03:25 Snatch Grip Barbell Walk
04:23 Clean grip barbell walk
05:15 Snatch Grip Barbell Walking Lunges
05:50 Clean Grip Barbell Walking Lunges
06:12 Box Pike Handstand Push Up Hold
07:28 Hold handstand
08:33 Hold wall covering handstand
09:22 Bottom-up kettlebell press
09:52 recommendations
27 Feb
Blog

Overhead Stability: A Strength Training Must

In this video tutorial, recorded with an active and loud Precision CrossFit, I will introduce a series of movements based on creating overhead stability. Overhead stability is really lost to a lot of athletes, and I've seen that since I started strength conditioning. I want you to think about the muscles that are required to hold weights over your head or to stand on your head.

Increasing awareness of these muscles is essential for my strength training programs. I use it for everyone. The exercises in this video will really help you find the right way to maintain this solid hull, reduce the risk of injury, improve your shape, and ultimately lead to greater increases in strength and overall performance.

video Index
00:50 Overhead walk with barbell
01:49 Overhead walking lunges
03:25 Snatch Grip Barbell Walk
04:23 Clean grip barbell walk
05:15 Snatch Grip Barbell Walking Lunges
05:50 Clean Grip Barbell Walking Lunges
06:12 Box Pike Handstand Push Up Hold
07:28 Hold handstand
08:33 Hold wall covering handstand
09:22 Bottom-up kettlebell press
09:52 recommendations
24 Feb
Blog

Strength Routines for Developing a Strong and Healthy Upper Back

Strength routines to develop a strong and healthy upper back - fitness, training, strength training, shoulder, muscle break, back exercises, rows, upper back, pull-ups, pull-ups

A strong upper back is important to minimize injuries to the shoulder joint and shoulder belt. Many athletes and training enthusiasts love the pressure and pressure exercises: bench press, incline press, press down, dips and overhead presses. To balance these movements and improve the stability of the shoulder joint, however, antagonistic pulling exercises should be incorporated. If these movements are neglected, the risk of injury increases.

I understand that train movements are not popular or are controlled by the "I can lift X weight" mentality, so unfortunately they can be neglected. "How much can you close handle pulldown or bowed row?" You never hear that, do you?

In order to strengthen the upper back / shoulder area, minimize the potential for injury and improve your ability to optimally perform your upper body sporting skills, the following exercises for pulling the upper torso should be integrated in order to emphasize the exercises for most trainees to push the upper body counteracting the front body:

  • Pulldown / chin with a wide grip up to the upper chest
  • Close the pulldown / chin to the upper chest
  • Sweater machine
  • High row
  • feature
  • row
  • Low row
  • Upright row
  • Rear delta machine / curved fly
  • External rotation of the rotator cuff

Think of it this way: for each thrust exercise there should be an opposite pulling exercise. Examples:

  • Overhead press – pulldown with wide or narrow handle, machine sweater
  • Tilt press – high row or face pull
  • Breast press – seated / curved row, low row, rear delta / curved bow tie
  • Push / Immerse – reject upright row

Before we go any further, we need to know two things:

  1. It is literally impossible to isolate a particular muscle only when doing an exercise move. For example, if you perform a side elevation to target your delts, both the anterior and medial deltoid muscles are activated along with the clavicle head of the pectoralis major (chest) and the supraspinatus (a rotator cuff muscle).
  2. Regarding this point, some front muscles are activated when performing traditional back / pulling exercises. During a pulldown with a tight grip and supinated forearms (the palms facing you), for example, the sternal head of the pectoralis major and the long head of the triceps support the lats, teres major and other posterior / pulling muscles.

And then there is the question of the venerable upright row – where does it belong? It's a pulling exercise, but it works with the deltoid muscles that typically occur in anterior / pressure exercises. What a dilemma. Let's go through a basic tutorial on upper back musculature and kinesiology:

When discussing the upper back muscles, two anatomical points and relevant joint movements must be taken into account: the shoulder blade (shoulder blade) and the humerus (upper arm). Shrug up, down, forwards and backwards. This is your shoulder blade in action. Move your upper arm in several directions. This is your humerus articulating on the glenohumeral joint.

Looking at the development of the upper back, the following table shows the details of the movements and the muscles involved:

Strength routines to develop a strong and healthy upper back - fitness, training, strength training, shoulder, muscle break, back exercises, rows, upper back, pull-ups, pull-ups

Training logs for the muscles of the upper back

There are many ways to develop the upper back muscles using a series of movements / exercises with a variety of overload protocols. I have provided a sample exercise that can be used in individual workouts and some set / rep scripts that can be applied to it.

Exercise movements in the upper back for individual workouts:

  • Large handle pulldown
  • Bowed row
  • Upright row
  • pull ups
  • Low row
  • Face pulls
  • row
  • Pulldown with a tight grip
  • Curl biceps
  • High row
  • Rear delta machine
  • machines sweater

Set / repeat script options that can be applied to them:

  • 2 sets of each exercise in 10-14 and 6-10 repetition ranges
  • 2 sets of each exercise in a range of 8-12
  • 3 sets of each exercise, all in repetition ranges 12-16, 8-12, and 4-8
  • 3 sets of each exercise in a range of 6 to 10 repetitions
  • 1 set of each exercise in a range of 12 to 16 repetitions

Many options work for certain training days. Regardless of whether you exercise two or three days a week with a full body workout or a split routine where your upper body is trained twice a week, you should consider the above-mentioned upper back exercises.

Make sure that you balance all common pushing exercises with pulling exercises in the upper back. Work it as hard as all of your bumps. This approach protects against shoulder injuries, gives you balanced muscles, and improves your ability to perform sporting skills better.

23 Feb
Blog

Strength Routines for Developing a Strong and Healthy Upper Back

Strength routines to develop a strong and healthy upper back - fitness, training, strength training, shoulder, muscle break, back exercises, rows, upper back, pull-ups, pull-ups

A strong upper back is important to minimize injuries to the shoulder joint and shoulder belt. Many athletes and training enthusiasts love the pressure and pressure exercises: bench press, diagonal press, lowering, dips and overhead presses. To balance these movements and improve the stability of the shoulder joint, however, antagonistic pulling exercises should be incorporated. If these movements are neglected, the risk of injury increases.

I understand that train movements are not popular or are controlled by the "I can lift X weight" mentality, so unfortunately they can be neglected. "How much can you close handle pulldown or bowed row?" You never hear that, do you?

In order to strengthen the upper back / shoulder area, minimize the potential for injury and improve your ability to optimally perform your upper body sporting skills, the following exercises for pulling the upper torso should be integrated in order to emphasize the exercises for most trainees to push the upper body counteracting the front body:

  • Pulldown / chin with a wide grip up to the upper chest
  • Close the pulldown / chin to the upper chest
  • Sweater machine
  • High row
  • feature
  • row
  • Low row
  • Upright row
  • Rear delta machine / curved fly
  • External rotation of the rotator cuff

Think of it this way: for each thrust exercise there should be an opposite pulling exercise. Examples:

  • Overhead press – pulldown with wide or narrow handle, machine sweater
  • Tilt press – high row or face pull
  • Breast press – seated / curved row, low row, rear delta / curved bow tie
  • Push / Immerse – reject upright row

Before we go any further, we need to know two things:

  1. It is literally impossible to isolate a particular muscle only when doing an exercise move. For example, if you perform a side elevation to target your delts, both the anterior and medial deltoid muscles are activated, along with the clavicle head of the pectoralis major (chest) and supraspinatus (a rotator cuff muscle).
  2. Regarding this point, some front muscles are activated when performing traditional back / pulling exercises. During a pulldown with a tight grip and supinated forearms (the palms facing you), for example, the sternal head of the pectoralis major and the long head of the triceps support the lats, teres major and other posterior / pulling muscles.

And then there is the question of the venerable upright row – where does it belong? It's a pulling exercise, but it works with the deltoid muscles that typically occur during anterior tooth / pressure exercises. What a dilemma. Let's go through a basic tutorial on upper back musculature and kinesiology:

When discussing the upper back muscles, two anatomical points and relevant joint movements must be taken into account: the shoulder blade (shoulder blade) and the humerus (upper arm). Shrug up, down, forwards and backwards. This is your shoulder blade in action. Move your upper arm in several directions. This is your humerus articulating on the glenohumeral joint.

Looking at the development of the upper back, the following table shows the details of the movements and the muscles involved:

Strength routines to develop a strong and healthy upper back - fitness, training, strength training, shoulder, muscle break, back exercises, rows, upper back, pull-ups, pull-ups

Training logs for the muscles of the upper back

There are many ways to develop the upper back muscles using a series of movements / exercises with a variety of overload protocols. I have provided a sample exercise that can be used in individual workouts and some set / rep scripts that can be applied to it.

Exercise movements in the upper back for individual workouts:

  • Large handle pulldown
  • Bowed row
  • Upright row
  • pull ups
  • Low row
  • Face pulls
  • row
  • Pulldown with a tight grip
  • Curl biceps
  • High row
  • Rear delta machine
  • machines sweater

Set / repeat script options that can be applied to them:

  • 2 sets of each exercise in 10-14 and 6-10 repetition ranges
  • 2 sets of each exercise in a range of 8-12
  • 3 sets of each exercise in repetition ranges 12-16, 8-12 and 4-8
  • 3 sets of each exercise in a range of 6 to 10 repetitions
  • 1 set of each exercise in a range of 12 to 16 repetitions

Many options work for certain training days. Regardless of whether you exercise two or three days a week with a full body workout or a split routine where your upper body is trained twice a week, you should consider the above-mentioned upper back exercises.

Make sure that you balance all common pushing exercises with pulling exercises in the upper back. Work it as hard as all of your bumps. This approach protects against shoulder injuries, allows you to maintain balanced muscles and improves your ability to perform sporting skills better.

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