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The DB Lateral Raise is a great movement to train

The DB Lateral Raise is a great movement to train and overload the medial delts in the short position.
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When loading with the DB, you have to become aware of where gravity is no longer creating tension. So, when training the DB Lateral, it is important that you use tempo and range of motion to maximize the movement.
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The DB Lateral Raise:
- Resistance in the short position
- Overloads in the short position
- Requires proper set up and use of tempo to maximize benefit
- Is easily performed at any gyms that have dumbbells

The Cable Lateral Raise allows you to train and load numerous parts of the range depending on the height you set the cables.
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The Cable Lateral Raise
- Resistance in the lengthened position (most of the range of motion)??
- Overloads the lengthened position (check photo)
- Requires proper set up and use of tempo to maximize benefit
- Requires that your gym has proper cable equipment

#n1training #shouldertraining #shoulderexercises #shoulderworkout #shouldersworkout #exercisetips #trainsmarter #fitnesseducation

If you’re in a busy gym or at least crunched for

If you’re in a busy gym or at least crunched for time, try this lateral raise tempo super set:

When you’re using a dumbbell, we have to pay attention to tempo in order to maintain tension through as much of the range as possible.

If you’re using a lighter dumbbell and try to explosively raise it, you’ll notice it almost “floats,” which means there’s very little tension at the top of the rep. But we can also use that to our advantage depending on how we use our tempo throughout our set.

Begin the set with a pause at the top and overload the shortened position, perform these until you can no longer hold that pause, creating a greater degree of fatigue in that shortened range.

Once you hit that point, you should still have enough strength out of the bottom position to be more explosive with the contraction.

By changing the intent on the concentric, we overload more of the lengthened range where you’re trying to accelerate the weight and the short position de-loads due to the momentum created. There are intelligent ways to apply momentum to benefit your training 😉

This essentially creates a shortened and lengthened super set of types using just the dumbbell, rather than switching machines or equipment.

Hit the link in our bio to visit the Articles & Videos and search “tempo super sets” for a full video with Coach @cjmoxley walking you through this style of superset. We’ll also link the swipe up in our story today!

#n1training #supersets #fitnesseducation #exercisescience #trainsmarter #shouldertraining #shoulderexercises #shoulderworkout #exercisetips

Cable angle is key for properly training the bicep

A great cue to initiate a hip hinge is is to place

A great cue to initiate a hip hinge is is to place your hand at just above the glute origin on the top of the sacrum. You then instruct them to try and drive their hips back like they are trying to slide their butt under your hand.

This helps with people that try and keep their torso up as the go back and end up extending at the low back.

#n1training #romaniandeadlift #exercisetips #personaltrainers #hamstringworkout

Lumbar extension is the enemy of glute activation.

Lumbar extension is the enemy of glute activation. If you have learned to do "gluteless" squats you will have a bad habit of driving the hips back with lumbar extension rather than hip extension. This happens when people are trying to stay artificially upright in their squat. A byproduct of the chest up cue, which we never use. Neutral spine is the goal, saying chest up almost 100% of the time results in cervical & lumbar spine extension and leads to overworked erectors and weak glutes.
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#n1training #exercisetips #squats #squatguide #squatday #fitnesseducation

A glute bridge is not the same as a hip thrust. -

A glute bridge is not the same as a hip thrust.
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The range of motion is smaller and keeps the majority of tension on the glutes the entire time. This is a great exercise for overloading the shortened position of the glutes and training isolated hip extension.
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Watch the video for all the setup and basic execution. The full exercise information is on www.n1.training. Each step, tip, and cue is broken down for you to review any time as well as interactive rotational views to see the exercise from all angles.
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It's like having your own coach there walking through all the key points for you.
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Hypertrophy Camp @hidden_gym
December 5-6th
Link in bio for details

#n1training #glutetraining #gluteworkout #gluteexercises #exercisetips #glutesworkout #glutegains #trainsmarter #hypertrophytraining

Ever had your low back hurt after doing the leg pr

Time for Supplement School: What is L-Theanine? L

Time for Supplement School: What is L-Theanine?

L-Theanine is an amino acid that is derived from tea leaves. It is known as a non-dietary amino acid, which means it is not required by your body for survival and it is rarely ingested in effective quantities through your diet.

Some benefits include:
➡️ May help improve concentration
➡️ Promote relaxation without drowsiness
➡️ Can help improve sleep quality
➡️ Can help relieve symptoms of anxiety

If you are doing everything in your power to optimize sleep and nutrition, yet still find that these symptoms impact your training or overall health, l-theanine may be a supplement worth considering.

For more on the function of l-theanine and where to get a quality batch, check out our stories for the swipe up link to our article, or search “theanine” in our Articles & Videos link in our bio.

#n1training #supplementscience #fitnesseducation #theanine #supplementsthatwork #supplementation

An important function of the biceps is supination.

An important function of the biceps is supination. Unfortunately, it is rarely directly trained. Try this out to really overload supination.
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Use two ropes that are shoulder width apart. You can attach fat grips to the ends to provide a better lever, instead of the rope just wrapping around your hand.

If you don't have a @primefitnessusa short bar, dual low pulleys can work too.

Start with a neutral grip and only supinate (turn your palms up, pinkies rotating in towards one another) as the rope gets to about perpendicular with your forearm. This will be about half way through the range of motion.

This is important ^^^ in order to overload the supination function of the biceps rather than just trying to stay supinated the whole time.
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Give this a shot or you can even pair them with incline curls to train the full range and function of the biceps in just two exercises.
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Full exercise library, articles, and videos on www.n1.training for more!

#n1training #biceps #bicepworkout #armtraining #armworkout #bicepexercises #bicepcurl

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